I must admit, I was a bit skeptical of the cauliflower rice craze at first. But after giving it a try, it has become a new staple in my life. I’m sure you’ve noticed how rice can leave dishes feeling heavy so it makes a whole lot of sense to substitute with something lighter, like cauliflower. Cauliflower absorbs the flavor of almost anything you cook so it’s super versatile and it’s a great way to bump up your vegetable intake for the day. Plus, it’s much fewer calories than rice and way quicker to make (you save at least half the time)!
Cauliflower not only tastes delicious, it contains many health benefits:
Digestive benefits – A cup of cauliflower contains over 3 g of fiber, which can help your digestive system and get rid of unnecessary substances.
Detoxification support – Cauliflower is rich in sulfur containing compounds called glucosinolates which support detoxification. It also contains indole-3-carbinol, or I3C, a compound which has been shown to greatly reduce the risk of breast, colon and lung cancer.
Aids in weight loss – Cauliflower contains minimal calories and virtually no fat, yet it’s high in fiber which makes it quite filling. This makes it an excellent choice for those looking to lose weight, since you can consume large amounts of cauliflower and fill up, without over-consuming calories, fat, sugar, or carbs. Cauliflower also helps to reduce constipation. And what’s better than having a good poop…?
Bone health – Cauliflower is a good source of Vitamin K, which is beneficial for keeping the skeletal structure healthy and helps to prevent conditions like osteoporosis. Since Vitamin K is a fat-soluble vitamin (meaning it’s absorbed in the intestines along with fat), it’s important to eat cauliflower along with a source of healthy fat, like coconut oil.
You can adapt the cauliflower rice to your taste preferences by changing up the seasonings and offering it with a variety of meals. It goes well with stuffed peppers, stir fries or a delicious curry – my favourite! If you haven’t jumped on the cauliflower rice bandwagon yet, here’s an easy recipe to get you hooked!
1 large head of cauliflower
½ an onion, diced
2 Tbsp coconut oil
A pinch of turmeric (optional)
A pinch of cumin (optional)
Juice of half a lime
Chopped, fresh cilantro (optional)
Salt and pepper to taste
Chop the core and the florets and pulse them together in a food processor until they are reduced to the size of rice grains – be careful not to over-process or it will be more like cous-cous! You can also grate the florets by hand if you prefer.
Heat coconut oil in a pan over medium-high heat for a few minutes. Add diced onion and cook until softened, 2 to 3 minutes.
Add the cauliflower “rice” and salt to the pan and stir to combine. Cook, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside, 5 to 8 minutes. To enhance the flavor, add lime juice, cumin, turmeric, salt and pepper.
Garnish with cilantro, serve and Enjoy!