Avoid winter weight gain with these foods

Winter weight gain is a common thing around the world. With colder weather comes more comfort foods and less exercising.

Here are 3 Delicious low carb substitutes you can eat this winter.  

Instead on filling up on pasta, rice and potatoes, try filling up on broccoli, cauliflower and zucchini.

The 3 healthy winter staples that will keep you in good shape:

  • Cauliflower Rice
  • Zucchini Pasta
  • Cauliflower + Broccoli mash

 Cauli Rice

Cauliflower Rice


  • 1 x lge head cauliflower, trimmed, cut into florets
  • 1 x tbl spn coconut oil
  • 1 x 2cm piece fresh ginger, peeled, finely chopped
  • 1x lge red capsicum, seeded and thinly sliced
  • 2 x garlic cloves, finely chopped
  • 4 x green onions, thinly sliced
  • Sprinkle sea salt flakes for seasoning


Step 1: Using a food processor, process cauliflower florets until very finely chopped.

Step 2: Heat coconut oil in a large, fry pan over medium heat. Add chilli, ginger and garlic. Cook, stirring, for 2 minutes or until chilli has softened and mixture is fragrant. Add cauliflower and desiccated coconut. Cook, stirring occasionally, for 20 minutes or until cauliflower is tender and light golden.

Step 3: Stir in green onions and chives, if using. Season well with salt and pepper. Serve sprinkled with extra green onion.

 Zucchini Pasta

Zucchini Pasta


  • 3-4 x large zucchinis
  • 1 tablespoon olive oil
  • 1/4 cup water
  • salt and pepper to taste


Zucchini spiral

The easy way: Use Zucchini spiral slicer (5-$10 online)

The longer way: Cut lengthwise slices from zucchini using a vegetable peeler, stopping when the seeds are reached. Turn zucchini over and continue 'peeling' until all the zucchini is in long strips; discard seeds. Slice the zucchini into thinner strips resembling spaghetti.


Heat olive oil in a skillet over medium heat; cook and stir zucchini in the hot oil for 1 minute. Add water and cook until zucchini is softened, 5 to 7 minutes. Season with salt and pepper.

 Cauli brocc mash

Cauli/ Broccoli Rice


  • 3 tablespoons extra-virgin olive oil
  • 1 large head cauliflower, cut into 3/4-inch chunks
  • 1 small bunch broccoli, trimmed and cut into 3/4-inch florets
  • 1 teaspoon coarse sea salt


Heat oil in a large pot over medium to high heat. Add cauliflower, broccoli, and  Cover, and cook, stirring occasionally, until partially tender, for (about 8 minutes).

Add 3/4 cup water, cover, and simmer over medium-high heat until tender and water has mostly evaporated, (about 5 mins).

Mash ingredients with a potato masher or similar.

Season with salt and pepper.




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