Qualified Nutritional Consultant

Cauliflower rice

This quick and simple side dish is a great alternative to standard rice and it’s a great way to get your kids without them even knowing.

Good for…

Cauliflower may lack the bright green colour of other cruciferous vegetables but it’s certainly not lacking in nutritional value. As part of the brassica family we are only just beginning to understand how they can exert their protective effects over illness like cancer. It is a very good source of omega-3 fatty acids, vitamin C which promote heart health along with potassium, magnesium and niacin (B3).

What you need:

2 cloves garlic
1 tbsp extra-virgin olive oil
1 large head cauliflower
1 medium onion, finely chopped
A pinch of salt to taste

What you do:

Heat the olive oil in a large pan over medium heat.

Sauté the onion for 8 to 10 minutes, until soft and translucent.

In a food processor, pulse the cauliflower until it is the texture of rice.

Add the cauliflower to the pan, cover and cook for 15 to 20 minutes, stirring occasionally, until soft.

Add salt to taste and serve.

Top Tip

You could add 1 tsp of turmeric to enhance the flavour of the cauliflower.