Cauliflower rice isn’t just for people going gluten-free. Think of it as another clever way to incorporate more veggies in your daily diet routine. I personally like to prepare the cauliflower rice any time I feel like getting a gentle detox. With spring right around the corner and after the long, fresh nutrient-deprived winter months, a green, nutrient-loaded cauliflower rice makes for a simple, healthy spring dinner.
Like all its cruciferous family relatives, and despite is humble, colorless appearance, cauliflower is packed with exceptional nutrients. You’re getting a range of antioxidants – especially vitamin C and beta-carotene, sulphur-based glucosinolates that play a key role in fighting inflammation and preventing chronic disease, B and K vitamins, omega 3, fiber and minerals. That makes cauliflower a very cheap choice for a healthy staple!
How to make cauliflower rice
In terms of cooking, the best way of getting the most of its nutrients is having it raw, but sautéing is also a good alternative which will preserve most of its key active substances. Boiling is definitely the most undesirable way to cook your cauliflower, because only 3 minutes of submerging into hot water will destroy most of its nutrients, especially the antioxidant and anti-inflammatory compounds. This is why serving cauliflower in the form of rice is a great choice, as you can simply sauté it and ensure your family will get the benefit from most of its nourishing powers.
To make cauliflower rice you only need an S blade food processor, or a good knife and a little patience. Using a processor will result into a fine rice texture that you can trick your kids with, while manually cutting the cauliflower will get a chunkier texture. You can sauté it, or steam cook it for a few minutes, without turning it mushy or loosing its nutrients.
You can also serve it seasoned with spices as a side dish for your curries and stews, or combined with greens and veggies, as a salad. We used the fresh spring greens we found at the farmers’ market and created a light and healthy spring cauliflower rice with poached egg.
Spring Cauliflower Rice
Ingredients
For the cauliflower rice
- 1 medium cauliflower head
- 1 tbsp extra virgin olive oil
- 1/2 tsp salt
- Freshly ground black pepper
To assemble
- 1 bunch fresh parsley chopped
- 1 bunch ramsons diced (if available)
- 4 radishes cut into thin slices
- 1 cup frozen peas left at room temperature for 15 mins, to defrost
- 3-4 scallions diced
- 1 tbsp fresh lemon juice
- 1/4 cup lightly toasted walnuts crushed
- 2 poached eggs
- To garnish: chia seeds
Instructions
- Cut the cauliflower into florets and rinse well.
- Transfer into an S blade food processor and pulse to obtain the rice texture, or use a knife and finely chop the florets.
- Heat the oil into a cast iron skillet and add the cauliflower and peas.
- Cook for 5-6 minutes over low heat, stirring frequently.
- Season with salt and pepper, then transfer into a large bowl.
- Add the veggies, peas and nuts, drizzle the lemon juice and toss to combine.
- Divide into serving bowls, top with a poached egg, garnish with chia seeds and serve warm.
Leave a Reply