You don’t have to subscribe to any particular diet to see the connection between too much starch and weight gain. When eating the preferred wholesome, real food diet you’d get your starches from tubers like potatoes and some vegetables and grains; a less wholesome diet might include baked goods made from starchy, refined flours. Between you and I, quinoa, popcorn, brown rice and rolled oats are favorites on days when I really need the energy. The problem (at least for me) with these starches is in part control, especially when bored and/or overly tired. Well, if it’s food volume you’re after, there ARE ways to prep non-starchy veggies to suit your needs. With my solution and unlike with grains, you can have more than 4 oz (half a cup) per serving of these veggies so you will feel fuller longer; I doubt you will need much more, though, since they are all high in fiber. Not only that, but these veggies come with a higher nutrient content so you’re getting more nutrition bang for your buck! How do I do it? I make noodles and rice out of vegetables, that’s how! (see below) ** These are useful option for the diabetic and gluten-free diets**
*You will need a food processor or blender to make the vegetable “rice” and a mandolin slicer or vegetable peeler for the noodles.
For rice, fill a saucepan with about an inch of water and bring to a boil so that you can blanch the vegetables after you process into a rice like texture; use the rubberized blade on your food processor) and have a sieve ready to remove excess water. *You can opt to blanche the vegetables BEFORE processing, up to you and your preference.
For noodles, I prefer the raw version. You can opt to steam or blanch if you prefer yours less al dente.
Lastly, you can opt to season your rice and noodles with whatever herbs and spices you like! Personally, I like simple food but I am working on adding more flavor variety. Below is a list of vegetables in my low starch, grain free arsenal:
Brussel sprouts “rice”
Cauliflower “rice” or mash
Green bean mash
Spaghetti squash “pasta”