In Pictures: Cauliflower Rice Dishes

Creamy Garlic Cauliflower Rice

Cauliflower Rice with Zucchini and Sausage

Cilantro Lime Cauliflower Rice

Spicy Mexican Cauliflower Rice

Chicken and Black Bean Cauliflower Rice

Cauliflower Rice with Sweet Chili Coconut-lime Chicken

Curry Chicken Cauliflower Rice

How to Make Roasted Cauliflower Rice


1 cauliflower
salt to taste
1 tbsp olive oil


  1. Preheat oven to 200 ℃.
  2. Chop cauliflower using a knife or blend in a food processor at low speed.
  3. Spread the chopped cauliflower on a roast pan and sprinkle evenly with the olive oil.
  4. Bake four minutes in the oven, stir and bake for another 4 minutes.
  5. Season with salt to taste.

Makes 1 medium-size bowl of cauliflower rice.

Vegetarian Beetroot and Kidney Bean Soup


2 onions, peeled and roughly chopped
1 large carrot, chopped
1 large turnip, chopped
1 large parsnip, chopped
2 sticks celery, chopped
500 g raw beetroot, peeled and chopped
3 garlic cloves, peeled and crushed
1 teaspoon fresh thyme leaves
1 low-salt vegetable stock cube
400 g potatoes, diced
200 g Savoy cabbage, shredded
410 g canned kidney beans in water, drained and rinsed
1 teaspoon freshly ground black pepper
1 tablespoon raspberry vinegar or red wine vinegar
150 g 0% fat Greek yogurt to serve
freshly chopped dill, to garnish


  1. Place the first nine ingredients in a large stockpot with 2 litres water. Bring to the boil then cover and simmer for 30 minutes.
  2. Add the potatoes, cabbage, beans and pepper and simmer, covered, for a further 20-30 minutes until the potatoes are tender. Stir in the vinegar.
  3. Serve in large bowls with a dollop of yogurt and a sprinkling of dill.

Makes 6 to 8 servings.

Source: GL Diet Made Simple

“Cheerios Protein” Has Negligibly More Protein, but Far More Sugar, than Original Cheerios

General Mills markets Cheerios Protein, a cereal ostensibly much higher in protein than its original Cheerios. But according to a class action lawsuit filed on November 9, 2015, Cheerios Protein has just a smidgen more protein than original Cheerios. The nonprofit Center for Science in the Public Interest (CSPI) and private law firms filed the suit charging that General Mills falsely markets Cheerios Protein as a high-protein alternative to Cheerios, when in fact the main thing that distinguishes Cheerios Protein from Cheerios is that the former has 17 times as much sugar.

Cheerios Protein boasts on the front of its box that it has 11 grams of protein; four of those grams come from the milk, leaving seven grams from the cereal. Original Cheerios has three grams of protein. That four gram difference represents a small amount of protein— just five percent of the average American’s intake. But much of that difference is attributable to differences in serving sizes. Cheerios Protein has a bigger, 55-gram serving size, whereas Cheerios uses a 27-gram serving size. Two ounces of each cereal have just about the same amount of protein.

The far larger nutritional difference between Cheerios Protein and Cheerios is sugar. A 1¼ cup serving of Cheerios Protein contains 17 times as much sugar as original Cheerios, which only has one gram of sugar per one-cup serving. In fact, Cheerios Protein Oats & Honey has eight forms of added sugars, including brown sugar, sugar, corn syrup, corn syrup solids, molasses, caramel (containing sugar and caramelized sugar syrup), honey, and refiner’s syrup.

And for a cereal with only a bit more protein but a lot more sugar, General Mills is charging a premium: Consumers pay about 70 cents more per box at stores like Walmart, Giant Foods, and Safeway.

“Consumers who buy Cheerios Protein probably think they’re doing themselves a favor, and that this more expensive product is essentially a protein-fortified version of original Cheerios,” said CSPI litigation director Maia Kats. “In fact, the main thing that distinguishes Cheerios Protein from original Cheerios is the huge amount of sugar and extra calories. With 17 times as much sugar as original Cheerios, Cheerios Protein is actually more conducive to diabetes, weight gain, heart disease, and tooth decay.”

CSPI’s complaint also says that General Mills’ marketing on television and the Internet for Cheerios Protein is false and misleading. One ad featuring NASCAR driver Austin Dillon takes a child into a Cheerios Protein stock car and has him “fueled up” and racing off to school.

“A serving of Cheerios Protein, with its four teaspoons of sugar, has much more sugar than a typical cereal marketed to kids, such as Trix or Frosted Flakes,” said CSPI president Michael F. Jacobson. “They really ought to call the product Cheerios Sugar.”

Source: Center for Science in the Public Interest

A Protein In The Gut May Explain Why Some Can’t Stomach Gluten

Jill Neumark wrote . . . . .

If you’ve found that you are sensitive to gluten — the stretchy protein that makes wheat bread fluffy and pie crusts crisp — perhaps you’ve had to bear the brunt of the gluten-free backlash.

Some 47 percent of American consumers say the gluten-free diet is a fad, according to Mintel research. And that’s partly because there’s been scant proof of what causes non-celiac gluten sensitivity. As far as diagnosing it goes, there’s nothing akin to the gold standard tests that help diagnose the 1 percent of the population that has celiac disease.

But those who shun gluten (and don’t have celiac disease) may not be food faddists after all. Researchers are finally homing in on markers for gluten sensitivity in the body. A study from Giovanni Barbara and his team at the University of Bologna, Italy, suggests that gluten-sensitive individuals may harbor high levels of a molecule called zonulin that is linked to inflammation.

Levels of zonulin in the blood have been shown to be high in celiacs already. In Barbara’s study, levels in gluten-sensitive individuals almost matched those of celiacs. Though the results are preliminary, they point in a hopeful direction for future tests to help diagnose this controversial condition.

About 6 percent of the global population may be sensitive to gluten, according to gastroenterologist Alessio Fasano of Massachusetts General Hospital in Boston. Symptoms can be similar to irritable bowel syndrome, with abdominal pain, bloating, alternating diarrhea or constipation. And there can be other symptoms, including “brain fog,” headache, fatigue and joint and muscle pain.

Enter zonulin, stage left. Zonulin is an inflammatory protein first discovered by Fasano and his team in 2000. It helps regulate leakiness in the gut by opening and closing the spaces or “junctions” between cells in the lining of the digestive tract. Zonulin is triggered by harmful bacteria, and offers important protection to the body: If you accidentally eat a food contaminated with salmonella, you rely on zonulin to help trigger diarrhea and flush out the bugs.

About 40 years ago wheat breeders introduced new varieties of wheat that helped farmers increase their grain yields. But scientists say those varieties aren’t linked to the rise in celiac disease.

Once the pathogen is gone, zonulin levels drop and the junctions close.

So what does it have to do with gluten? It turns out that gluten is a strong trigger of zonulin in some individuals. “No human being completely digests gluten,” says Fasano. “And in a small percentage of us, that undigested gluten triggers the release of zonulin,” leading to high levels of it.

To test the theory, Giovanni Barbara and a team of researchers at the University of Bologna measured blood levels of zonulin in four groups of individuals: those with celiac disease, those with irritable bowel syndrome marked by diarrhea, those with self-diagnosed gluten sensitivity and healthy volunteers. Both celiacs and gluten-sensitives turned up with remarkably high levels of zonulin in their blood. Those with IBS had elevated levels but less than half the levels of celiacs or gluten-sensitive individuals. Healthy volunteers had negligible blood levels of zonulin.

The results were presented in October as an abstract at the 23rd United European Gastroenterology Week in Barcelona, Spain. “I was very surprised, but not only by the zonulin levels,” says Barbara. “In our study, gluten-sensitive individuals who responded to a gluten-free diet had a genetic predisposition to celiac disease. They had no evidence of celiac, but they did have the vulnerable genes that put a person at risk of celiac.”

Despite having found two potential biomarkers, Barbara cautions that it’s far too soon to recommend any kind of clinical testing. “We need more research to determine the clinical usefulness of these markers. … Other laboratories need to reproduce our data, and we need to repeat our own experiment with gluten-sensitive patients who have been identified by strict criteria in double-blind studies.” Barbara adds that his center only sees the most severe patients who have been unsuccessful finding treatment elsewhere, which may have influenced the results.

Fasano, who was not involved in Barbara’s study, says the discovery of zonulin is part of a larger, evolving picture. “This molecule is extremely important in a lot of illness, from Type 1 diabetes to other autoimmune diseases. Many illnesses link back to loss of barrier function in the gut.” Soon, a trial will begin to test whether it’s possible to shut down zonulin production in the gut for a few hours.

“It would be really great,” says Fasano, “if we had a safe medication that could keep this molecule at bay and offer help for celiac disease, gluten sensitivity and perhaps other conditions.”

Source: npr

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