Recipe: Cauliflower Rice

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Cauliflower is rapidly becoming one of the most popular gluten alternatives. It is a great way to incorporate more vegetables into our diet and eliminate some of the side effects caused by refined, sugary, processed carbohydrates.

Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. It has also been found to significantly improve blood pressure and kidney function. One serving of cauliflower contains 77% of the recommended daily value of vitamin C. It’s also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fibre, vitamin B6, folate, pantothenic acid, potassium, and manganese.

Cauliflower is a great antioxidant, anti-inflammatory and digestive aid. It also boosts heart health and brain development.

Try it mashed, roasted, steamed, as a pizza crust, or make a rice out of it!

Cauliflower Rice 

Serves: 6


  • 1 (or more) head(s) of organic cauliflower
  • Food processor
  • Sandwich-size freezer bags


  1. Grab cauliflower and make sure there are no brown or black spots on it. If so, remove with a paring knife and rip the leaves off of the bottom.
  2. Cut the cauliflower in half and cut the florets off, discard the leaves and core. Break up the florets into somewhat evenly sized pieces.
  3. Place florets in bowl of food processor and process until all florets are “riced”. If using more than 1 head of cauliflower, process in batches.
  4. Grab a measuring cup (I like to freeze 2 cup portions) and some sandwich-sized bags. Once you fill your baggies, press the cauliflower flat to be sure to remove the excess air and make storing in the freezer easier.


  1. If preparing the cauliflower rice from frozen, I suggest removing from the freezer and leaving on the counter to soften and defrost a bit while you cook whatever you are planning on serving it with.
  2. Heat a small amount of olive oil or coconut oil in a non-stick pan over medium high heat and add cauliflower rice.
  3. Season with salt, pepper, garlic and other complimentary spices if possible. Sauté until hot . Enjoy as a side dish or incorporate it into a stir fry!

Recipe by Frankie Monhay, personal health coach. For more meal ideas, check out these recipes or schedule an appointment with a World Health Nutrition Consultant.

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