Try Cauliflower rice for healthy eating!

Food companies the world over are capitalizing on the growing low-carb, gluten-free trends by using vegetables like cauliflower to replace flour, rice and other simple carbohydrates. Moreover, cauliflower’s neutral taste allows it to lend a new flavour and texture profile when used as a substitute for traditional rice options.

Benefits of cauliflower

Cauliflower is full of antioxidants like vitamins B6, C, K, folate, manganese, and even has phytonutrients, and omega-3. A 100-gram serving of white rice contains 150 calories, 34 grams of carbs, and one gram of fibre, while a similar portion of cauliflower rice contains just 25 calories, five grams of carbohydrates, and triple the amount of fibre.

Preparation

• Remove the outer leaves, remove most of the thick core, and cut the cauliflower into small chunks. Use a food processor. Blend for 30 seconds or so, until the cauliflower resembles fine rice.

• Once the cauliflower is prepared, you can store it in the fridge for up to three days, or in the freezer for two months.

• Roasting gives the best results. Toss the rice in a drizzle of olive oil in a pan, then spread it out to a thin, even layer. Then roast the cauliflower rice at 200 Celsius for about 10-12 minutes, mixing it in the tray halfway through cooking. This dried the rice out, giving it a light, fluffy texture and intensified the flavour.

• While roasting is the best, those short on time, you can try stir-frying or microwaving the cauliflower rice as well.

Other options if you don’t like “rice”

• Cauliflower Pizza Crust

• Cauliflower Breadsticks

• Cauliflower Tortillas

• Cauliflower Hummus

• Cauliflower Mashed Potatoes

• Cauliflower Mac’n’cheese

• Cauliflower Bagels

• Cauliflower-crusted quiche

• Cauliflower pancake fritters

• Cauliflower cookies