Cauliflower Rice

I have a delicious recipe for you. Clean Cauliflower Rice (and it’s variations) is a low carbohydrate alternative to rice and today I share both a raw and cooked version.  This recipe may become one of your favorites, trust me it’s that amazing! Sometimes I eat this Cauliflower Rice plain and it’s perfectly satisfying and filling

You may be thinking “Emma, cauliflower is not rice”, and yes you are of course correct, but why not play around a little with the natural texture characteristics in cauliflower and use it to your advantage to make a dish a which is a little less calorie dense and far more nutrient dense!

The Standard British Diet contains way too many carbohydrates in the form of highly processed and refined food products. The recipes I’m sharing today are a way to have some fun in the kitchen playing with your vegetables, exploring new textures and recipes you’ve maybe never tried before. Also, it’s a great way to squeeze more vegetables into your diet and everything they have to offer (which is vast!).

Carbohydrates get a lot of negative press in the nutrition and fitness community and they really shouldn’t! I don’t know about you, but I love carbs and so do our bodies. The key is choosing them wisely, focusing on good quality, and proper timing of when you’re eating them. Before I digress to much ... back on rice. Rice comes in many varieties not just the most popular white, jasmine, basmati, brown and wild (which are the two most nutrient dense in my book). Let’s take a look how easy and versatile Simply Cauliflower Rice is to make, along with how to incorporate this recipe into your eats!

Variations on Cauliflower Rice (raw//cooked) |

• Spanish Cauliflower Rice // add 1 Tbs. red pepper flakes + 1/4 cup your favorite salsa + diced tomatoes + jalapenos + fresh cilantro
• Curry Cauliflower Rice // add 1 Tbs. curry powder seasoning + fresh grated ginger + red chilies + fresh lime juice
• Fried Cauliflower Rice //  add scrambled egg + 1 Tbs. sesame seeds + fresh grated ginger + 1 Tbs. soy sauce
• Italian Cauliflower Rice // add 1 Tbs. dried oregano + fresh basil + diced sundried tomatoes + diced red onion
• Greek Cauliflower Rice // add 1 Tbs. oregano + 1 Tbs. capers + 1/4 cup diced kalamata olives + 1 Tbs. Dijon mustard + 1 Tbs. apple cider vinegar
• Sweet Cauliflower Rice // a dash of cinnamon + stevia to taste + vanilla extract/powder (leave out onions in cooking process)
• Lemon Cauliflower Rice // juice of 1 lemon + 1 tsp. sea salt
• Sushi Cauliflower Rice // 1 Tbs. rice vinegar + 1 tsp. stevia/organic sugar + nori/kelp flakes
• Herbed Cauliflower Rice // a mix of fresh herbs diced finely such as dill, chives, or basil, oregano, rosemary, etc.
• Cheezy Cauliflower Rice // 1-2 Tbs. nutritional yeast + almond milk to create a “sauce” + dash of cayenne

Meal Ideas |

• Curry dishes + Curry Cauliflower Rice
• Beans/lentils/tofu + Curry Cauliflower Rice
• Roasted Vegetables + Simply Cauliflower Rice
• Broccoli/roasted vegetables + Cheezy Cauliflower Rice
• Tempeh/tofu + Fried Cauliflower Rice
• Grilled fish/shrimp + Greek Cauliflower Rice
• Beans + Spanish Cauliflower Rice
• Stir fry + Fried Cauliflower Rice
• Grilled proteins + Lemon Cauliflower Rice
• Almond milk + vanilla + raisins + Sweet Cauliflower Rice

A low carbohydrate alternative to traditional rice made solely from cauliflower, spices, and herbs. 
Author: Emma Olliff, Dip NT CNM
Recipe type: side
Serves: 4-6

INGREDIENTS

• 1 head organic cauliflower, chopped
• 1 tablespoon organic coconut oil
• 1/2 onion, diced
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• Additional seasonings as desired

INSTRUCTIONS
RAW version:

1. Simply add chopped cauliflower into a food processor and pulse into tiny, fine cauliflower pieces. This should look like "rice".
2. Stir in remaining ingredients.
3. Store in refrigerator in an air tight container.

COOKED version:

1. Add chopped cauliflower into a food processor and pulse into tiny, fine cauliflower pieces. This should look like "rice".
2. In a saute pan, coat with 2 Tbs. coconut oil and lightly cook the cauliflower with onion for about 5-7 minutes until softened to your desired texture (about 5-7 minutes).
3. Stir in remaining ingredients while in the pan.
4. Store in refrigerator in an airtight container.
5. Serve with anything you'd enjoy rice with!

Have you tried cauliflower rice before? What’s your favourite way to use it OR how would you use it? Share your thoughts below, I love hearing what you have to say! Have fun in the kitchen.
​
Emma xx