Cauliflower rice

Cauliflower rice, or riced cauliflower, is made with cauliflower chopped in to small enough pieces so it looks like rice but has the same nutritional qualities and benefits of cauliflower.

Cauliflower head

How to make cauliflower rice

Cauliflower rice is a low carbohydrate alternative to traditional rice made solely from cauliflower, spices, and herbs.

Ingredients to make cauliflower rice?

1 head organic cauliflower, chopped 1 tablespoon oil 1/3 cup sweet onion, diced 1 teaspoon black pepper Additional seasonings as desired (ex. seasoning mixes)

Cauliflower rice

Steps to make cauliflower rice

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 1 Tbs. 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. Enjoy!

Cauliflower pizza crust

Variations on Cauliflower Rice

There are many different types of cauliflower rice based on the ingredients and how it is made.

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. low sodium 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

Lemon Cauliflower Rice

Juice of 1 lemon + dash of sea salt

Mashed cauliflower

Sushi Cauliflower Rice

1 Tbs. rice vinegar + 1 tsp. honey or sugar + nori/kelp flakes

Herbed Cauliflower Rice

A mix of fresh herbs diced finely such as dill, chives, or basil, oregano, rosemary, etc.

Store sold cauliflower rice

Many grocery stores also sell cauliflower rice in the frozen section.

Cauliflower pizza crust

You can make Cauliflower Flatbread with the following recipe:

Yield: 2 servings

Serving Size: 1 4X6 inch flat bread

Ingredients

• 1 cauliflower head, roughly chopped
• 1 tablespoon grated Parmesan cheese
• 2 large egg whites
• 1 garlic clove, minced
• Salt and pepper to taste
• Non-stick cooking spray (as needed)

Suggested Toppings (Topping can be adjusted according to prescribed diet)

• 1/2 cup low-sodium marinara sauce
• 1/2 cup shredded part-skim mozzarella cheese
• 1/2 cup pre-sliced cremini mushrooms
• 1/2 cup sliced red bell pepper
• 1 tablespoons of sliced drained black olives

Directions

• Preheat oven to 375 degrees
• Place roughly chopped cauliflower in a food processor; pulse 10 to 15 times or until finely chopped (cauliflower will resemble the look of rice). Transfer cauliflower to a microwave safe dish and microwave for 6 minutes (times may vary). Remove from microwave and let cool
• Place cooled cauliflower in a clean kitchen towel and squeeze until very dry
• Place cauliflower, Parmesan cheese, egg whites, minced garlic, salt and pepper in a bowl and mix until thoroughly combined
• Line a 9x13-inch cookie sheet with parchment paper and press cauliflower mixture out to an even thickness. Spray crusts with cooking-spray and par-bake for 15 minutes at 375 degrees
• Remove flat bread from oven and place marinara sauce, mozzarella cheese, sliced mushrooms, red bell peppers and black olives
• Bake for another 5-8 minutes at 375° or until cheese is melted. Remove from oven and dig in!

Mashed cauliflower

Ingredients:Medium-sized head of cauliflower, chopped into florets (about 1½ lbs.) 3 roasted garlic cloves 1 teaspoon fresh thyme leaves 1 teaspoon fresh chives, chopped pepper, to taste

Directions: 1. Fill a large saucepan with about an inch of water, and insert a steamer bas-ket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8minutes, or until fork tender. 2. Drain the steamed cauliflower, and transfer to the bowl of a large food pro-cessor or blender

Benefits of using cauliflower rice

• Compared to rice, cauliflower has up to 10 times less starch and is very low on glycemic index
• Cauliflower is a good source of vitamin C.
• Cauliflower is related to broccoli, cabbage, kale, turnips, rutabagas, and Brussels sprouts.
• Cauliflower is a cruciferous vegetable.
• It is “cruciferous” because the flowers have four petals and resemble a Greek cross.
• Cruciferous vegetables are full of nutrients that may help prevent cancer.
• Cauliflower is actually a flower that has not fully developed yet.
• The leaves of cauliflower are edible but have a stronger taste than the florets

Nutritional

One cup of cauliflower, raw or cooked, has:

• 25 calories.
• 0 grams of fat.
• 5 grams of carbohydrates.
• 2 grams of dietary fiber.
• 2 grams of sugar.
• 2 grams of protein.

Recipes of cauliflower rice

• 20 low carb dinners with cauliflower rice
• Cauliflower rice recipes
• Low carb cauliflower rice

Cauliflower Polonaise

Nutritional information on Cauliflower rice

NB:Carbohydrate, by difference(total carbs-fiber) is also called net carbs