• 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


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

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