Wed Jan 4, 2017

January 4, 2017

Power Clean + Hang Squat Clean OTM x 8, increasing weight as technique allows


For Time:
5 Rounds of “Cindy”
3 Rounds of “DT”
1K Row


Nutrition Wednesday with Coach Courtney, RD

Thai Coconut Cauliflower "Rice"

I like to call foods that are high in water and fibre, like fruits and vegetables, “volume foods.” I have talked about it on the blog before and mention it to clients often. Volume foods add bulk to your meals and help fill your stomach. Part of feeling full is having a stretch reflex in your stomach that tells your brain “I am satisfied.” Foods high in fibre (like veggies) are not only high in fibre but they are rich in the micronutrients that are important to keep you healthy and energized (#iifymicros!)

A common mistake I see with clients who are striving to lose body fat is that they are choosing foods that are low in volume. These “calorie-dense” food choices might even be healthy, but the meal misses out on the volume required to feel satisfied.

I love using cauliflower as a higher volume alternative to standard rice. This recipe is loaded with veggies and protein to keep you feeling fuller for longer.

Yield: 4 servings

1 tbsp olive oil
2 gloves garlic, minced
2 tsp ginger, minced
½ medium onion (150g)
2 bell peppers (300g)
1 pound shrimp, thawed
1 head of cauliflower (~600g)
1 can light coconut milk
1 can water chestnuts, drained (160g)
1.5 tbsp tamari or soy sauce
salt and pepper to taste




1. Head olive oil over medium heat

2. Add garlic and ginger and cook for 1-2 minutes
3. Add onion and peppers and cook until soft
4. If you have a food processor, use it to shred the cauliflower to a rice-like texture. Shredding the cauliflower with a box grater or knife works as well (it’s just a bit messy!)
5. Add the riced-cauliflower, coconut milk, water chestnuts, and tamari and reduce the mixture for 15-20 minutes on medium heat. Season with salt and pepper to taste. 
6. Divide into 4 servings

Nutrition Facts:
Protein: 23g
Fat: 10g
Carbohydrates: 23g
Fibre: 5g




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