As I enter the third week of my two-month clean eating challenge (no dairy, no sugar, no processed foods, no alcohol), I’m inspired by a variety of dishes that are both already a part of our normal diet (beans, lentils, veggies, eggs) as well as many that I am being introduced to for the first time. One of those dishes, Cauliflower Rice, was first introduced to me by my good friend who is uber-health-conscious, fit as a fiddle, a marathon-runner and a wonderful mommy to two beautiful children. I thought, if I could only heed her advice and incorporate some of her meal ideas, then I would definitely be on the right track to a healthy lifestyle!
Cauliflower rice is essentially cauliflower that has been grated to the size and consistency of rice. While white rice lacks broad nutritional value, cauliflower rice, on the other hand, offers a wide range of nutrients. It is high in Vitamin C, as well a great source of Vitamins K, B6 and B5, folate and fiber. Cauliflower also provides small amounts of thiamin, riboflavin, niacin, calcium, iron, magnesium, phosphorus, potassium and manganese. And all these years I was shunning all fruits and vegetables that weren’t a vibrant color of the rainbow! Who knew!
What’s more impressive is that cauliflower is also high in antioxidants and phytonutrients to help fight cancer and high in fiber and water content to aid in digestion and regulate inflammation in the body.
I’m sold! Let’s get this cauliflower rice party started! Here are my do’s and don’ts of making Cauliflower Rice:
Do – Use a food processor on pulse with either an S-blade or a grater attachment to get just the right size and consistency similar to that of rice.
Don’t – Over pulse the cauliflower or you will end up with a mushy mess.
Do – Use a stand up grater as an alternative.
Don’t – Grate your fingers in the process. That just hurts and is disgusting.
Do – Saute the Cauliflower Rice for approximately 5 minutes.
Don’t – Over-saute the Cauliflower Rice. Again…mushy mess. No good.
Do – Use seasonings to your heart’s content. Cauliflower Rice is extremely versatile and can be used as a salad topping, in stir-fry or in other international cuisines. Take a look at my recipe for Asian Cauliflower Fried Rice.
Do – Freeze uncooked Cauliflower Rice. Cooked Cauliflower Rice should be used within one to two days.
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