OBJECTIVES

• Name the food groups that tend to be high in carbohydrates
• List 2 lower carbohydrate substitutes for high carbohydrate foods
• Describe how to prepare riced cauliflower

What you need

• Healthy Plate handout
• Lower the Carbohydrate substitutions handout
• Cauliflower
• Grater
• Graters to give participants ( optional)
• Knife
• Cutting Board
• Recipe cards (below)

Sample of cilantro lime riced cauliflower ( made before lesson)

• See http://allrecipes.com/recipe/221186/lime-cilantro-cauliflower-rice/
• Cauliflower
• Lime
• Cilantro
• Water
• Microwave safe bowl
• Cups for samples
• Spoons or forks for samples

outline

Carbohydrates are a component of food that breaks down into sugar when we digest it.

We need some for energy ( about 30-60g per meal for most people) but too many carbohydrates at one time can raise blood sugar a lot.

High Carbohydrate Foods

Using healthy plate, highlight which food groups tend to be high in carbohydrates

• Starches
• Milk/yogurt
• Fruit
• Anything with sugar added (not on handout)
• Making food a little lower in Carbs (give substitutions handout)
• Substituting part or all of a high starch favorite with a lower starch sub can help you enjoy some tastes you love without a spike in sugar
• Whole Wheat English muffin with cream cheese instead of a large bagel
• Wheat bread with jam instead of a jelly donut
• Creative cooking or baking can lower the sugar in sweeter dishes or desserts
• Increase sweet herbs like mint or basil that are in the recipe
• Increase sweet-enhancing spices like cinnamon and nutmeg basil that are in the recipe
• Demo riced cauliflower
• Demonstrate hand grating. See https://addalittlefood.com/2015/01/06/cauliflower-rice/
• Can also be done using a food processor or blender
• Offer samples of Cilantro Lime Cauliflower Rice