We all know we should be getting 5-7 servings of fruits and vegetables every day. But, if you are like many of my clients, this can seem a daunting task.
Fortunately, there thousands of ways to add more vegetables to your diet.
One of my favorites is cauliflower rice.
Cauliflower rice is easy to make and can be used in place of regular rice, pasta, or couscous in most recipes, making it a nutritious and lower carbohydrate option.
Even if you hate cauliflower, using it in this way minimizes the cauliflowery taste.
Don’t worry about making too much, cooked cauliflower rice can be stored in the refrigerator for 3-4 days and raw cauliflower rice can be frozen for up to 1 month.
Basic Cauliflower Rice
- 1 large head cauliflower (about 1-1/2 to 2 pounds); rinsed, leaves and stems removed
- 1 Tablespoon rice bran oil
- Preheat oven to 425 degrees
- Cut cauliflower into 1″ pieces
- Divide into 2-3 batches
- Place a batch of cauliflower into a food processor with a grating or shredding blade and pulse until the cauliflower resembles rice. Repeat with the remaining batches.
- **If you do not have a food processor, you can use a box grater with medium holes to grate the cauliflower until it resembles rice
- Place riced cauliflower on a paper towel and squeeze out any excess water
- Line a baking sheet with foil and oil lightly with rice bran oil
- Place riced cauliflower on the baking sheet and roast in the oven for 10-15 minutes until cauliflower is softened. Stir 2-3 times to prevent sticking
- Use straight from the oven in recipes or allow cauliflower to cool before putting it in the refrigerator
*If you don’t want to turn on the oven, you can cook the riced cauliflower in a skillet. Heat 1 tablespoon oil in a skillet over medium heat, add cauliflower, and cook for 5-7 minutes until soft. Stir occasionally to prevent sticking.
Your cauliflower rice can now be eaten alone or used in a variety of delicious and nutritious recipes. Be creative, experiment, and enjoy!