Also known as Paleo rice, cauliflower rice is a grain free, vegetable based alternative to rice. Making cauliflower rice is not only easy but a fun way to incorporate vegetables into your meals. You can use this versatile “rice” as a side to curries or stir fries or to make fried rice, risotto and more.

Try making our simple ‘sushi’ rolls with cauliflower rice.

Nourish 101:

  • Cauliflower rice is a low carbohydrate alternative to rice that offers added nutritional benefits to meals.
  • Cauliflower is a low carbohydrate vegetable provides nutrient value without affecting your blood sugar and insulin levels.
  • Cauliflower contains phytochemicals and plant sterols such as indole-3-carbinol that are known as an anti-estrogen agent where they help the body to rid of excess estrogen.
  • Cauliflower is also an excellent source of vitamin C and provides good amounts of B-complex vitamins and minerals such as manganese and potassium.

How to Make Cauliflower Rice

Also known as Paleo rice, cauliflower rice is a grain free, vegetable based alternative to rice. Making cauliflower rice is not only easy but a fun way to incorporate vegetables into your meals. You can use this versatile “rice” as a side to curries or stir fries or to make fried rice, risotto and more.
Keyword Corn Free, Dairy Free, Egg Free, Fructose Free, Gluten Free, Grain Free, Nut Free, Paleo, Peanut Free, Preservative Free, Processed Sugar Free, Soy Free, Vegan, Vegetarian, Yeast Free
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 6

Ingredients

  • 1 large head cauliflower

Instructions

  • Remove leaves of cauliflower and cut into florets. 
  • Using a hand-held grater, grate cauliflower to resemble rice. 
  • Alternatively you can use a sharp knife to chop finely or even easier is touse a food processor and process until finely chopped. 
  • Cook cauliflower rice by steaming or pan-frying over low-medium heatin a small amount of oil until tender. 

Notes

Serving Suggestions:
  • Serve as a side to curries, stir fries or main meals or use as a base for 'fried rice' or'risotto'
Recipe Tips:
  • Try not to over-cook the cauliflower rice.
  • Try sautéing your cauliflower rice with fresh garlic crushed or garlic infused olive oil for a subtle hint of garlic flavour.
  • Store cauliflower rice in portion sizes in sandwich freezer bags for easy to prepare “rice.”
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Casey-Lee Lyons

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