How to make cauliflower rice

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Apart from cauliflower being a great all-around vegetable, a favourite meat substitute for many dishes, it also makes a great low carb alternative to rice.

This isn’t about cutting out carbs. But a low carb diet has been shown to help people who are diabetic. Plus, low carb diets can be easy and flexible to follow.

What are the benefits of cauliflower?

Cauliflower is a cruciferous vegetable that is packed full of goodness and it can be incorporated into many dishes. It’s often used as a “steak” or as a side dish steamed, mashed or roasted.

As a cruciferous vegetable, it can be beneficial to your liver and help aid good gut health.

High in fibre, cauliflower can help you feel fuller for longer and help with reducing constipation, IBS and other digestive problems.

It’s also one of the best plant sources of Choline. This is an essential nutrient that many people are lacking but is involved in helping to prevent many diseases including brain health. Without enough Choline, it’s reported people are more at risk of developing liver and heart disease, as well as dementia or Alzheimer’s.

An antioxidant called Sulforaphane is a plant compound that can be found in cauliflower. It’s been reported it can reduce the risk of heart disease, diabetes, and cancer.

Cauliflower, along with other cruciferous vegetables, like broccoli is a strong nutrient-dense vegetable that makes a great addition to your diet.

Note: Cruciferous vegetables have a compound called thiocyanates which can interfere with the ability to absorb iodine. This could contribute to a condition called hypothyroidism (underactive thyroid gland). Also with the high amount of fibre, too much could cause bloating or discomfort and some excess gas! If you can tolerate cauliflower, eating in moderation is key.

Is cauliflower rice better than rice?

As a low carb option to standard rice, it is reported it could be beneficial if you’re watching your carb intake. Although I don’t believe in restricting any food group, for diabetics it has been talked about for a number of years.

Dr Unwin is a great advocate of this and has been talking to his patients about this for a number of years.

It’s also a great way to sneak in extra vegetables to your dishes.

Easy cauliflower rice



  • Take the green leaves off of the cauliflower and cut it into chunks.
  • Wash and dry the cauliflower
  • Pop into your food processors or blender and blitz until it looks like grains of rice
  • Tip onto a clean cloth (I tend to use kitchen roll) to just squeeze out access water so it doesn’t go soggy.

How to make cauliflower rice without a food processor

If you don’t have a food processor or blender you can use a standard box grater (see below) – using the medium size holes. Just be careful not to grate your fingers! And be patient as this will take a little longer.



  • Cauliflower rice
  • Fresh coriander or dried ground coriander leaves (or herbs/spices of your choice)
  • Salt and pepper
  • 1 tsp avocado or olive oil


Cooking cauliflower rice is quick and easy!

Just sauté in a pan with 1 tbsp of avocado or olive oil, stirring occasionally and cook for around 5-10 minutes. You can then stir in your seasoning using any herbs, spices, or salt and pepper. We love coriander in ours!

Uncooked cauliflower rice can be stored in the freezer for up to a month in a sealable bag or container. I love storing them in a bag so I can portion it out then you can just grab and go!

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