I love the notion of using vegetables as a substitute for grains for those people with grain sensitivities or following a Paleo diet! Also, I am always exploring creative ways to sneak in the extra veggies in my diet and even a surprisingly kid-friendly substitute. When the cauliflower rice frenzy began, I was on board!
Cauliflower Nutrition
Cauliflower is a sulfur-rich food which is why it has that pungent aroma and bitter flavor when cooked. It is part of the cruciferous (brassica genus) plant family which includes some of the following: broccoli, brussels sprouts, cabbage, kale, rutabaga, watercress, turnips, collard greens, among others. Cruciferous vegetables are high in micronutrients such as vitamins, minerals and a compound known as glucosinolates. Studies have shown that when chewed and digested the glucosinolates breakdown to form compounds such as indole-3-carbinol and sulforaphane. These compounds have been sought for their possible anticancer effects such as breast, uterine, prostate, colorectal and lung cancers.
Studies reveal that cruciferous vegetables, like cauliflower, contain the largest concentrations of health-promoting sulfur-containing phytonutrients. Cauliflower provides support for three important body functions such as detoxification, antioxidant protection, and anti-inflammation. That’s astonishing power!
Cauliflower and the cruciferous plant family are rich in several carotenoids (beta-carotene, lutein, zeaxanthin), vitamin C, E, K, folate, and minerals. This food is gluten-free, low-carb, low-calorie and high-fiber but retains its density when cooked. There are many scrumptious ways to prepare cauliflower rice: roast it, boil it or skillet-cook it. The only difference in the preparation is the amount of flavor of the rice from most flavor to mild flavor.
If you are on the run and don’t have the time to make your own cauliflower rice, you can purchase the ready-made cauliflower rice from stores such as Trader Joe’s and just substitute this ingredient from your own.
So yummy and delicious, you’ll want to enjoy this food on a regular basis!
| Cauliflower Rice with Cranberries |
| I love the notion of using vegetables as a substitute for grains for those people with grain sensitivities or following a Paleo diet! Also, I am always exploring creative ways to sneak in the extra veggies in my diet and even a surprisingly kid-friendly substitute. When the cauliflower rice frenzy began, I was on board! Cauliflower is a sulfur-rich food which is why it has that pungent aroma and bitter flavor when cooked. It is part of the cruciferous (brassica genus) plant family which includes some of the following: broccoli, brussels sprouts, cabbage, kale, rutabaga, watercress, turnips, collard greens, among others. Cruciferous vegetables are high in micronutrients such as vitamins, minerals and a compound known as glucosinolates. Studies have shown that when chewed and digested the glucosinolates breakdown to form compounds such as indole-3-carbinol and sulforaphane. These compounds have been sought for their possible anticancer effects such as breast, uterine, prostate, colorectal and lung cancers. There are many scrumptious ways to prepare cauliflower rice: roast it, boil it or skillet-cook it. The only difference in the preparation is the amount of flavor of the rice from most flavor to mild flavor. If you are on the run and don't have the time to make your own cauliflower rice, you can purchase the ready-made cauliflower rice from stores such as Trader Joe's and just substitute this ingredient from your own. So yummy and easy that you’ll want to enjoy this food on a regular basis! |
| I love the notion of using vegetables as a substitute for grains for those people with grain sensitivities or following a Paleo diet! Also, I am always exploring creative ways to sneak in the extra veggies in my diet and even a surprisingly kid-friendly substitute. When the cauliflower rice frenzy began, I was on board! Cauliflower is a sulfur-rich food which is why it has that pungent aroma and bitter flavor when cooked. It is part of the cruciferous (brassica genus) plant family which includes some of the following: broccoli, brussels sprouts, cabbage, kale, rutabaga, watercress, turnips, collard greens, among others. Cruciferous vegetables are high in micronutrients such as vitamins, minerals and a compound known as glucosinolates. Studies have shown that when chewed and digested the glucosinolates breakdown to form compounds such as indole-3-carbinol and sulforaphane. These compounds have been sought for their possible anticancer effects such as breast, uterine, prostate, colorectal and lung cancers. There are many scrumptious ways to prepare cauliflower rice: roast it, boil it or skillet-cook it. The only difference in the preparation is the amount of flavor of the rice from most flavor to mild flavor. If you are on the run and don't have the time to make your own cauliflower rice, you can purchase the ready-made cauliflower rice from stores such as Trader Joe's and just substitute this ingredient from your own. So yummy and easy that you’ll want to enjoy this food on a regular basis! |
| Servings | Prep Time | Cook Time |
| 4people | 10minutes | 5minutes |
| Servings | Prep Time |
| 4people | 10minutes |
| Cook Time |
| 5minutes |
- 1 head cauliflower any size, (or purchase ready-made bags)
- 1 tbsp olive oil extra virgin
- 1/2 cup cranberries dried
- 1/4 cup pistachio unshelled, salted or unsalted
- 1/2 cup feta cheese
- 1 tbsp orange fresh, grate peel, exclude the white part under skin
- 1/2 tsp sea salt
- pepper to taste
|
Ingredients
Servings: people
Units:
|
- Cut the cauliflower into florets. Remove the stem of the cauliflower (Don’t throw this away - I like to use this part in my smoothies for its sulfur detoxing benefits!)
- Combine the florets, ½ cup water and salt in a large saucepan
- Bring to boiling, reduce heat and simmer covered for about 30 minutes or until cauliflower is very tender. Stir occasionally and add water if needed.
- Uncover and cook 5 minutes more until water is evaporated
- Mash cauliflower with a fork until all florets are the size of rice
- Add the dried cranberries, pistachios, olive oil, grated orange peel, salt and pepper
- Gently mix all the ingredients together while leaving the cauliflower pieces in tact
- Gently fold in the feta cheese, leaving large chunks of cheese
Makes an excellent side dish, snack or meal. For a heartier meal add beans or chicken chunks. Serve hot or cold. Enjoy!
