Little Step No. 78
What to do:
Make cauliflower rice.
Why this step works:
For this little step, I simply want to share with you a very easy recipe for something that I make at least three times a week. In fact, it’s such a staple that I can’t believe I haven’t shared it with you already!
So here it is; an easy recipe for cauliflower rice & why I think it’s a such a great addition to your diet.
Easy cauliflower rice
You will need:
200g cauliflower (head, stalk & leaves)
1 tbsp extra virgin olive oil OR coconut oil
¼ onion finely chopped (optional)
1.5 tbsp hot water
Seasoning to taste
Method:
Coarsely grate the florets and stalk and finely chop the leaves
In a large frying pan, heat the oil & fry the onion (if using) for 7 minutes or until soft.
Add the cauliflower rice, hot water and seasoning, and stir through.
Cover and cook on a low heat, stirring occasionally, for about 7 minutes or until just soft.
I have to confess that I usually go with the speedy option and leave the onion out of this recipe. So basically you just need a cauliflower and a grater!
Use as an alternative to rice or mash. My favourite way to serve this is exactly as it is in the picture above - with this (very easy) chicken curry and this (very simple) tomato salad.
What’s so great about cauliflower rice?
- Cauliflower is a member of the cruciferous family of veg which also includes cabbage and broccoli. I’ll always recommend getting more of these veg on your plate. Why? Because they contain powerful compounds that can do incredible things for your health, including helping to protect against cancer.1
- When you chop, grate or chew cauliflower this actually increases the levels of these incredibly beneficial compounds! You can read more about this in Little Step no 8.
- Swapping out some high carb foods (eg bread, rice, pasta, potatoes) for lower carb alternatives such as cauliflower rice is something I frequently recommend, especially for anyone who’s struggling to achieve or maintain a healthy weight.
- And last but not least, this is a great way of getting more variety of veg on your plate. More veg variety feeds a wide variety of beneficial gut bacteria, and this sits right at the very foundation of optimal health.2
"Eat like you care about yourself,
it's a sign of self respect."
Cynthia Turlow
This might well be an incredibly simple little step but it is still mightily powerful. Wishing you a wonderful week ahead x
Resources & References:
Recipe adapted from The Diabetes Weight Loss Cookbook by Katie & Giancarlo Caldesi
1. Agagunduz D, Sahin TO, et al. Cruciferous vegetables and their bioactive metabolites: from prevention to novel therapies of colorectal cancer. Evid Based Complement Alternat Med. 2022; 2022: 1534083
2. Li F, Hullar MAJ, et al. Human gut bacterial communities are altered by addition of cruciferous vegetables to a controlled fruit and vegetable free diet. J Nutr 2009 Sep; 139(9): 1685-1691