What’s the deal? Cauliflower as rice? Why would I want to do that?
If you have read some of my blog posts, you will notice I tend to talk about sugar and carbohydrates a lot. It is super important to make sure your blood sugar levels are even. Blood sugar spikes can create havoc over time!
One particular issue I see when blood sugar levels rise and fall drastically over and over is hunger and cravings. So often people will have a meal of bread, rice, or pasta, and a couple of hours later, they aren’t just hungry, they’re HANGRY! (for those who aren’t sure what that means: so hungry they’re angry or irritable…sound familiar? We’ve all been there!)
So rice, especially white rice, is a pretty major source of carbohydrates, which can become sugar fairly quickly in the bloodstream, and can cause some pretty major blood sugar spikes. Therefore, I often suggest reducing or avoiding grain-based products, especially refined grains, like white rice.
In comes cauliflower “rice”. This can be an easy and quick substitution in almost any recipe that calls for rice. It’s a great side dish that goes very well with stir-fry, chili, in stuffed peppers, or anywhere really! You can even use it for sushi! It can be helpful to add a splash of cream or coconut milk to the cauliflower rice when you use it for sushi so that it sticks together a bit.
This recipe is really only a base. You can add whatever spices or seasonings that your heart desires! Garlic and onions can be great add-ins when you sauté the rice. This is a super simple and easy recipe that I hope you enjoy!
This is a great rice-like side dish you can add to any meal, without all the carbohydrates to spike your blood sugar!
5 minPrep Time
7 minCook Time
12 minTotal Time
- 1 medium head cauliflower, rinsed, tough leaves and stems removed
- 1 tablespoon of fat of choice (great options include olive oil, avocado oil, coconut oil, duck fat, bacon grease, tallow, ghee)
- Sea salt & pepper, to taste
- Break or cut the cauliflower into florets
- Place the florets in a food processor and pulse until it has reached a rice-like consistency. Do not over-process. OR, you can grate the cauliflower by hand using a grater.
- Once grated, dry cauliflower "rice" thoroughly by placing on paper towels or clean kitchen towels. Press lightly with another layer of paper lowels or clean fabric to remove as much excess water as possible before cooking.
- Heat the fat of choice in a medium skillet over medium heat
- Add the cauliflower
- Cook for 1-2 minutes, stirring constantly.
- Reduce heat to low, cover and steam for approximately 5 minutes, or until cauliflower is tender
- Season with sea salt and pepper to taste, as desired.
- Remove from heat and serve.
Add any additional spices you desire, including garlic and onions. Pan sauce from roasted meat tastes great drizzled on top, or a dollop of butter!
To make pan sauce: Using the sauce from roasted meat or chicken, add a cup of broth. Bring to a boil, then reduce heat to simmer. Scrape brown bits from the bottom of the pan with a wooden spoon and continue cooking until the sauce reduces by one half. Taste and season with salt and pepper, if desired. That's it!