Introducing the Holy Cauliflower (+ a Recipe!)
Anyone who’s explored the Keto or a low-carb lifestyle can vouch to Cauliflower being their best friend! A huge surprise when I started this journey was the horde of Cauliflower-based products we readily get in the grocery store these days – Cauliflower rice, nuggets or my guilty pleasure, Cauliflower Crisps. I never thought I would enjoy Cauliflower Pizza, but honest to god, I don’t even notice the difference these days.
Now, I am not someone who follows fads, I do my own research before starting anything new. I have always liked Cauliflower (I make a killer Cauliflower tempura!) Aside from that, I didn’t know much about the nutritional aspects of the vegetable. I was surprised to read that Cauliflower has almost all the vitamins and minerals that you would need.
- One serving has 100% of the daily recommended amount of Vitamin C. Vitamin C is anti-inflammatory and is known to boost immune health.
- It’s a good source of antioxidants – Glucosinolates, Isothiocyanates, Carotenoid, Flavonoid, Sulforaphane – these have been shown to have anti-cancer effects and reduce the risk of heart disease.
- It’s high in Choline, a nutrient necessary for healthy brain & nervous system development, reduces the risk of heart disease and many other diseases as well.
- It is vegan, vegetarian, low-fat, low-carb, high-fiber, nutrient-rich, antioxidant-rich super food
Further reads on the health benefits of Cauliflower: Harvard Medical School, WebMD, BBC Good Foods, Mayo Clinic
This is a recipe for a basic Cauliflower rice, which is understandably quite the rave these days. It’s as versatile as rice and can be used across a variety of cuisines.
Grating Vs. Frozen Cauliflower Rice
I prefer grating a medium/large Cauliflower head to get Cauliflower rice. The flavors are always better than frozen. Here is how I do it:
- Cut the Cauliflower into chunky florets
- Boil a pan of water + salt. Ensure there is enough water to immerse all the florets.
- Boil for 5 minutes and switch off the stove
- Drop the florets into the pan and close the lid. Let it sit for 10 minutes
- Drain with a colander and pour cold water
- Let it dry completely, preferably the next day, before you make Cauliflower rice.
One forewarning though, the grating process is messy! One those days where I don’t have much time, I prefer the frozen packets. Depending on where I shop that week, I use Costco’s Tropicland Organic Riced Cauliflower or the Whole Food Market’s 365 Organic Riced Cauliflower. I absolutely love Trader Joe’s Mexican-Styled Rice Cauliflower.
Basic Cauliflower Rice – Recipe
I Used:
- 2 Cups Cauliflower Rice
- 1 tbsp Coconut Oil
- 1/2 Cup Onion - Finely Chopped
- 2-3 Cloves Garlic - Finely Minced
- 1 tbsp Black pepper
- 2 tbsp Lime Juice
- Ø Ø Your choice seasonings – Basil, Red Chili Flakes, Sesame, Cumin etc.
- Ø Ø Salt
I Also Used:
- A Skillet
- A Food Processor (Optional; If you are grating Cauliflower)
How I Did It:
- Get your skillet, add coconut oil
- Once the oil is heated enough (and your kitchen smells like a tropical island), add the finely chopped onions + minced garlic
- As the onions begin to caramelize, add the Cauliflower rice.
- TIP: Ensure that you have squeezed the excess water from the Cauliflower rice before adding it to the skillet. Trust me, it tastes super blah! if you don’t.
- On a low/medium flame, I usually leave the Cauliflower rice in my skillet for a longer time and frequent stirs. This adds a distinct caramelization to the Cauliflower without burning it.
- Right before turning off the stove, add salt, black pepper, your seasonings, lime juice and basil.
- Serve hot