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Cauliflower “Riceless” Risotto with Flank Steak

I’m not a fitness guru or a health expert, but i am someone who has read a lot and tried changing my lifestyle choices constantly to find a balance that works for me. People ask me all the time, whats the best way to lose weight, what should they eat for lunch dinner, what should they cook, should they eat fast food.. Most of these questions can be answered by themselves already, but they are just looking for validation. What do i mean by this? Simple: Be Natural. Your body knows how to be natural, we have so many instincts, reflexes and common knowledge that are instilled in us at such young age and even on a genetic level, that we don’t even realise they are there, inside of us, continuously imparting us with knowledge.

Let me explain this a little further:

Regarding exercise, in Baz Luhrmann “Wear Sunscreen”, he says: “ Enjoy your body, use it every way you can…don’t be afraid of it, or what other people think of it, it’s the greatest instrument you’ll ever own..”. That’s it, your body is an instrument, its programmed to move in a certain way already, it knows its limitations, its capabilities and can be trained to get faster and better. For thousands of years, we used our bodies in everything we did. When our ancestors were once a nomadic civilization, the body used to be their greatest tool, they used it to go to work, they used it at work, to survive, to eat, to run, to express themselves, to communicate. Now, in a world of Ipads, computer, cars, supermarkets,…, our bodies don’t do as much anymore. In come Sports. Sports is a great way to, in a sense, go back to our roots, and start using our body actively once more. So if you were ask me what the best way to stay in shape is? I’d tell you to move naturally: Run, Swim, Body Weights, Pull Ups, Core Exercises, Push Ups, a mix of all these things, that mimic movements and muscles you might have to use in your everyday life.

How about Food? Well use the same logic: Eat Natural as much as possible. I know from time to time its hard to stay away from that Ice Cream, that slice of Cake, or some candy, but if you’re doing the sports thing right, then indulging and rewarding yourself is fine. Look,, i don’t follow any strict diet philosophy. I like the Paleo Diet, because it teaches you to eat only what was found before in the caveman (meat and veggies for example, no rice or grains) era, also known as Primal Eating, but i disagree when they say we shouldn’t eat Legumes (beans..), Dairy and Tubulars (Sweet Potatoes, etc..). I also appreciate the Low Gluten diet, basically staying away from anything with gluten (pasta, bread, most starches), which i managedto do most of the time, but when i really do feel like eating something with Gluten, i go right ahead.

The trick is moderation, and understanding when you are allowed to indulge and break your rules, because you know that you’ve worked hard. For example, because of my triathlon training i workout close to 2 hours everyday, burning a minimum of 600 calories per hour. So i know, that if i want to, i can break my cycle from time to time.

This bring me to another point, when training for triathlons, we are talking long distances and extended amounts of cardio. As we ‘ve discussed in the past, when in weight training and muscle growth phases, high protein intake is important to build, maintain and recover your muscle. On the other hand with high cardio, carbs are very important for that extended energy. So when people see that i usually follow a gluten free diet they think im not getting enough carbs; you see a lot of long distance athletes believe they need pasta, bread, rice to survive in the sport. But they really don’t. Its very easy to get carb content from other sources: fruits, vegetables (edamame, beans, peas, tubulars, squash, leeks, onions, kale, carrots). Also, long distance practitioners, think they don’t need much protein, again WRONG, you need protein for your recovery. Where a body builder will need 1.2 grams/pound of body weight, a long distance athlete probably needs 0.8 grams/pound.

Here is a great little recipe that shows you how i usually replenish after a long session and has a perfect balance of carbs, protein and fat, without having to eat any gluten and follow the Paleo at the same time, more or less, its one of my hybrid meals and this is usually how i eat everyday.

Cauliflower “Riceless” Risotto with Flank Steak

Take a whole cauliflower head, cut and clean it, separate all the florets and put it all in a food processor to grind everything up, if not available, chop up really small until the size of rice grains. Steam over you’re boiling chicken stock for 5mins. In a pan stir fry 3 garlic cloves, 1 leek and 5 shitake mushrooms, add in a little water and season.

 

Take your cauliflower and squeeze out all the water. Put in the same pan (without the other vegetables), with some garlic and olive oil. Add in about 1/3 cup of chicken stock (or more) and cook until soft, add some nutritional yeast and almost without liquid, take off the stove, add in salt and pepper, some olive oil, about 1/3 cup of shaved parmesan cheese and 3 tablespoons of cottage cheese. Serve.

Take your Flank steak and remove all sinew and fat on it, until you have one red piece of meat, bash in some seasoning and fry very quickly until preferred done-ness. Since flank steak is really flavorful but a little though, i don’t recommend cooking over medium rare.

 

Combine and ENJOY!!!

 

 

 

 

66 COMMENTS

    1. Lexa Lincoln March 17, 2012 at 6:48 am

      Hi chef, Thank for this video, recipe,,, Im a vegetarian really love this recipe, I’m gonna try it later but not the steak ;p

    Reply
      1. Erwan March 23, 2012 at 2:22 am

        let me know how it goes!

      Reply
        1. Lexa lincoln March 26, 2012 at 2:17 am

          I already did this and the risotto was so great but not the steak im a vegan:) thanks a lot to this recipe, another recipe to my weekly list!

        Reply
          1. Erwan April 18, 2012 at 2:22 am

            awesome thank you!

          Reply
    1. kris March 18, 2012 at 3:22 am

      haha same as Lexa, im a vegetarian too :) i will definitely try the cauliflower “risotto”.

      I just wanna share with you what I’ve also tried making instead of rice. If you go to ASSAD, buy yourself a big pack of white pinipig (i think it’s only 70bucks). soak it, drain it, and cook it with vegetables. It’s like rice too! :) :)

    Reply
      1. Erwan March 23, 2012 at 2:23 am

        Hi! yes i know of that technique, problem is pinipig is like rice, its a grain! so it would beat the purpose.

      Reply
    1. Ram March 19, 2012 at 5:58 am

      Yum! You sure are pigging out! (That’s a compliment by the way.) Looking forward for more Erwin!

    Reply
      1. Erwan March 23, 2012 at 2:23 am

        always!

      Reply
    1. Grace In Full Measure March 19, 2012 at 6:43 am

      Very South Beach Diet-compliant. Thanks!

    Reply
      1. Erwan March 23, 2012 at 2:24 am

        haha you’re welcomE!

      Reply
    1. Bellence March 19, 2012 at 9:58 am

      Made me hungry! Im going to try this

    Reply
      1. Erwan March 23, 2012 at 2:24 am

        go for it

      Reply
    1. blessedbeyondmeasure March 19, 2012 at 1:02 pm

      Hi Erwan, what can I replace Leek if it’s not available?
      Hubby and I will try that dish tonight, hope it’s as tasty as it looked in your vid :) More power to you!!!God bless!

    Reply
      1. Erwan March 23, 2012 at 2:24 am

        onions will do :) how did it go?

      Reply
    1. cusinera March 20, 2012 at 12:38 pm

      hi, just found your fantastic blog….I will definitely will try cooking this dish, looks delicious, love the combination. I’m trying to cut out my intake of carbo and concentrate more on veges & meat combo dishes. Love medium rare steak…yummy pics!

    Reply
      1. Erwan March 23, 2012 at 2:25 am

        thank you so much!

      Reply
    1. Caroline March 21, 2012 at 11:07 pm

      Oh dang, this sounds incredible. Love the idea of cauliflower risotto…so clever. :)

    Reply
      1. Erwan March 23, 2012 at 2:28 am

        thank you so much! yes its one of those trick your mind kind of things haha

      Reply
    1. Zara March 23, 2012 at 3:26 pm

      Hi Chef Erwan! I’ve been an avid fan of urs. I like ur dishes and I’ve been trying it out too. The video really helps alot since I’m a newbie in cooking. I didn’t really cook just now.haha! Looking forward for more cooking recipe and sessions. Thanks!

    Reply
      1. Erwan March 26, 2012 at 2:01 am

        im glad! thank you

      Reply
    1. g3LL3 March 23, 2012 at 10:58 pm

      You are very inspiring. Through your blogs I am learning a lot of good stuff not to mention your healthy recipes.

    Reply
      1. Erwan March 26, 2012 at 2:01 am

        great! thank you

      Reply
    1. Jos March 24, 2012 at 11:08 am

      I’ve never seen risotto made out of cauliflower before; I’ve only had the one made out of risotto rice – very ingenious and much healthier I suppose. Erwan, I can never get rid of my gut and I know rice can be one of the major culprits, so my question is, aside from regular cardio: “what can I eat more of or often to shed the unwanted belly fat?” thx!

    Reply
      1. Erwan March 26, 2012 at 2:02 am

        its not a question of what you can eat more of, but a question of what you are currently eating that is maintaining that gut, right ? well you hit the nail on the head friend, RICE! haha :) good luck!

      Reply
    1. celina March 25, 2012 at 12:17 pm

      i made this for dinner :) but i made some substitutions, used quick melt cheese instead of Parmesan ,dried shitake instead of fresh ones and sirloin instead of flank. I didn’t get to eat any of it but judging from the happy smiles of the dinner thieves (my siblings) i’d say it was really good :) especially since my shobe who hates vegetables ,finished the cauliflower risotto. God bless and more power! :)

    Reply
      1. Erwan March 26, 2012 at 2:03 am

        great job! as long as it tasted good! i hope you rehydrated your mushrooms first?

      Reply
        1. celina March 26, 2012 at 4:57 am

          yes i did sir! :)

        Reply
          1. Erwan April 18, 2012 at 2:23 am

            great!

          Reply
    1. Chester March 25, 2012 at 12:18 pm

      Ahhhhhh! I shall try this soon! Very yummy and healthy. I never thought risotto could be any healthier than using organic rice.

    Reply
      1. Erwan March 26, 2012 at 2:03 am

        haha well even if rice is organic, yes its healthy, but its not fitness healthy.

      Reply
    1. celina March 25, 2012 at 12:27 pm

      i made this for dinner today, but i made some substitutions:) quick melt cheese instead of Parmesan, dried shitake in place of fresh ones and sirloin instead of flank. I didn’t get to eat any it but judging from the happy smiles of the dinner thieves ( my siblings) it’s a winner! :) especially since my shobe who hates vegetables finished the cauliflower risotto. God bless and more power!

    Reply
    1. josh March 25, 2012 at 10:31 pm

      Wow, riceless risotto? Awesome!! a must try

    Reply
      1. Erwan March 26, 2012 at 2:04 am

        thanks, let me know how it works out for you man! how’s the weightloss coming along?

      Reply
    1. leera March 27, 2012 at 12:37 pm

      hey!
      i’ve made a lot of subs for this recipe cause i only used what’s available n d fridge..=)

      cheese: mustard and mozzarella
      broth: shrimp broth
      asparagus: beans
      no mushroom =(

      and oh, with d absence of steak–

      thank u soooo much!! i think uv just unleashed d cook n me! =))))

    Reply
      1. Erwan April 18, 2012 at 2:23 am

        so basically it wasnt the same at all haha. good job!

      Reply
    1. Gil Adia March 29, 2012 at 7:09 am

      it looks so yummy and healthy, never had risotto before but i think i might give it a try soon!!!!

      HEY, WHO SANG THAT COVER OF “SAY IT RIGHT” BY NELLY FURTADO?

    Reply
    1. nic March 30, 2012 at 8:48 am

      Im excited to try this recipe tonight!

      ps: i love you erwaaaan! marry meeeeee!! <3

    Reply
    1. sarah March 30, 2012 at 2:20 pm

      i was wondering about the shelf life of the cooked “risotto”. i live alone and it is impractical to cook for one person so i cook in batches, put it in the fridge and reheat it depending on how much i can consume. can it stay in the fridge for about 2-3days? thanks!

    Reply
    1. nish April 3, 2012 at 6:53 pm

      i think that flank steak is too raw, more like a sashimi. lol

      but i like the cauliflower risotto concept.

    Reply
      1. Erwan April 18, 2012 at 2:25 am

        thats how i like mine! ever tried a tartare?

      Reply
  1. Pingback: Bon Appétit! « kaiskeebeat

    1. Micah April 10, 2012 at 6:08 am

      Just tried the Cauliflower Risotto and it was so good! It was so easy to do and was really creamy at the same time. I never thought this would work, but it did!

      By the way, I topped it with a Ratatouille and turned out to be spectacular! Thanks for sharing this wonderful Erwan!!

    Reply
      1. Micah April 11, 2012 at 11:35 am

        *wonderful recipe

      Reply
      1. Erwan April 18, 2012 at 2:47 am

        i know its awesome!

      Reply
    1. Girlie April 12, 2012 at 7:40 am

      Thanks for this! Will try this recipe ASAP. I have cauliflower in my ref and I’ve been trying to figure out what to do with it without reosorting to steaming or stir frying.

    Reply
      1. Erwan April 18, 2012 at 2:17 am

        story of my life

      Reply
    1. Mia April 13, 2012 at 9:50 am

      Hi Erwan,

      Thanks for sharing this wonderful recipe, im gonna try that tonight.i hope it tastes great like the one u cooked:)

    Reply
      1. Erwan April 18, 2012 at 2:15 am

        im sure it will :)

      Reply
    1. Pia April 19, 2012 at 8:30 pm

      This is very impressive I must say! I am quite obsessed about cooking and great ingredients. If I’m not eating, I’m talking about food and if not talking about food, I’m most likely pottering about in my kitchen. This has inspired me. For that , I thank you. Bravo!

    Reply
    1. LEX April 30, 2012 at 1:52 am

      i absolutely love the dish. im a fan of flank steak so this is perfect for me. lucky for me i live in new york and flank steaks are very popular here. i am def making this very soon for my husband. thank you. i also love all the vegetables you put. perfection. thank you

    Reply
    1. Kali Vidanes May 6, 2012 at 3:35 pm

      Woah. Never thought of this combo before. Who ever thought of a risotto without rice? Really nice. Gonna try it out when I have the right ingredients and the time. Keep ‘em comin’, Kuya Erwan. ;)

    Reply
      1. Erwan May 10, 2012 at 4:07 am

        well its not technically a risotto but it’ll fool some foolish people

      Reply
    1. Aya June 2, 2012 at 6:12 am

      Just prepared this dish and everyone absolutely loved it! I didn’t realise healthy can also be yummy! Looking forward to trying your other recipes! Thanks for sharing with us your recipes, Erwan!

      Cheers!

    Reply
      1. Erwan June 8, 2012 at 8:22 am

        of course it can! please do, let me know how they go!

      Reply
    1. Mae June 4, 2012 at 8:17 am

      Hi Erwan! Sana nakakaintindi ka ng tagalog.. Nakagawa ka na ba o naisipan mo na bang gumawa ng recipe para sa mga taong limitado lang budget, yung mga gagamitin mong pang sahog ay nabibili lang sa wet/dry market (hindi sa grocery) sa palengke, kung nakapunta ka na.. Gusto ko sana subukan mga luto mo kaso hindi ko kilala mga ibang sangkap at hindi ko kayang bilhin. Gusto ko din kase matuto magluto ng healthy na pagkain. Salamat!

    Reply
      1. Erwan June 8, 2012 at 8:28 am

        i have some post like that already

      Reply
    1. A June 4, 2012 at 2:10 pm

      A

    Reply
    1. Angelica July 23, 2012 at 10:21 am

      Whats the title of the song? :DD
      Im gonna try it on saturday! Hope my mom will like it :)

    Reply
      1. Erwan July 31, 2012 at 2:31 am

        i forgot na haha

      Reply
    1. Maria Louisa Saulog Cervania October 23, 2012 at 6:39 pm

      Have not been on your blog for awhile! Loving your paleo recipes because that all I am eating. Now that I have to temporarily quit Crossfit, nutrition will be paramount! Thanks so much for all the excellent recipes and expanding into doing paleo!

    Reply
      1. Erwan October 31, 2012 at 7:54 am

        i’ve been doing paleo for a while :) thank you!!

      Reply
        1. Maria Louisa Saulog Cervania October 31, 2012 at 2:57 pm

          That is awesome! How have you been liking it? Getting good results? My biggest challenge is preparing paleo meals (especially side dishes) and still satisfying my non-paleo husband :( Look forward to more paleo recipes =D. Thanks!

        Reply
          1. Erwan November 20, 2012 at 3:23 am

            i find it really easy actually. I love veggies and meat so paleo is perfect for me. Force him into it!

          Reply
    1. Destiny Nicole November 10, 2012 at 6:54 am

      Omg. Dear Mr. Erwan, did you know that you are such a breath of fresh air? I’m 17 and I have actually just started clean eating and working out last April, constantly observing what more experienced people are doing and just figuring out what’s best for me. I’ve even tried being Paleo too but I really love Oatmeal (plain, original, just the way it should be) and Peanut Butter(No Almond/Cashew/Nut/Sun butter for sale where I am)! Haha, aside from those and protein powders, I try to remain as Paleo as possible. So I constantly try to cycle things, same goes for carbs (carb cycling, etc). All the stuff I do, I learn from Instagram(best place everrr). And your blog has really provided me with so much insight and inspiration, especially with the New Year’s soon. It’s just such a nice feeling to know that if ever I get “shakey” and I forget or I’m unsure on what to do, I could just refer to your blog! Not much people do the things you do without trying to market “healthy stuff” that turn out to be “junk”. What’s even better is that you’re Filipino! (Well, you’re part Filipino – part French but what the heck, once a Filipino, always a Filipino!ü ) and most Filipino’s don’t really know anything about being healthy or Paleo or that rice skyrocket’s their blood sugar levels, etc. But here you are, providing a very easy and painless way for them, for all of us, to get an idea of what it is to have a healthy lifestyle. I’ve never seen such fast, healthy and realistic recipes(no junk). Your blog’s the REAL DEAL man, God bless you and wish you all the best for the days to come! (Hope I could be a triathlete like you but I don’t really know how to swim properly and I have balance issues on bikes.. so I guess I might have to do something about that. Soon. Someday. Haha)

      P.S. So sorry for the long comment, your blog is just really so good and I really really wanted you to know! x

    Reply
      1. Erwan November 20, 2012 at 3:29 am

        haha thank you so much! i love long comments! keep going! you are on the right track for sure

      Reply
    1. sarah lee November 21, 2012 at 3:28 am

      hi erwan,

      is basmathi rice okay as a substitute to brown rice?

    Reply
 

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about THE FAT KID

I gained weight because of a sedentary lifestyle and overly indulging in foods I knew were bad for me, eating out too often, taking the easy route (microwavable dishes) and not caring what went in my body, before I knew it reached 240 lbs. I lost weight through pure dedication, tireless hours of hard work and yes, food. I cooked my way to fitness, making sure to only feed myself tasty well prepared dishes with all the right stuff, the perfect fuel, taking me down to 150lbs. Of course I indulge from time to time, as the fat kid still lurks inside of me; here you will find a little bit of everything for the sole purpose of sharing my passion for food and life.

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