Cauliflower Rice: How To Make A Healthy Substitute For White Rice

Cauliflower is a cruciferous vegetable that has advantageous amounts of fiber and vitamins as well as phytonutrients and antioxidants that can protect us against cancer, heart diseases, and other illnesses.

A cup, or 128 grams, of raw cauliflower, contains the following :

  1. Calories: 25
  2. Vitamin C: 77% of the RDI
  3. Vitamin K: 20% of the RDI
  4. Vitamin B6: 11% of the RDI
  5. Folate: 14% of the RDI
  6. Fiber: 3 grams
  7. Manganese: 8% of the RDI
  8. Magnesium: 4% of the RDI
  9. Potassium: 9% of the RDI
  10. Pantothenic acid: 7% of the RDI
  11. Phosphorus: 4% of the RDI

Also, it is a good source of protein, a substantial amount of phytochemicals, unsaturated fats, and essential omega-3 fatty acids.

Aside from being versatile, cauliflower can also be easily added to our diet. We can enjoy raw cauliflower florets as a snack dipped in hummus. We can also combine it with salads, casseroles, stir-fries, and soups. It can be roasted, sautéed, or steamed.

Another trendy way of enjoying all the nutrients that cauliflowers offer is by making a bowl of cauliflower rice.

Apart from being good for our body, cauliflower rice is also a great way of introducing vegetables to our kids.

How To Make A Cauliflower Rice


  1. 1 head cauliflower
  2. 1 tablespoon olive oil
  3. 1 shallot, finely chopped ( optional)
  4. ⅛  cup fresh chopped parsley ( or sub other herbs)
  5. 2–3 garlic cloves ( optional, or sub 1–2 teaspoons granulated garlic powder)
  6. Pinch of salt and pepper
  7. zest from one small lemon

How to prepare:

  1. Trim the leaves and stem off the cauliflower and then cut it into 4-8 pieces.
  2. Place the small pieces into a food processor and pulse until it is uniformly and coarsely ground and put in a large bowl with paper towels. Cover with another paper towel and squeeze out some of the water.
  3. Sauté the cauliflower by heating a large skillet over medium heat. Add the shallot and sauté until golden and fragrant. Add the cauliflower, garlic, salt, and pepper and sauté for a few minutes until you begin to smell the garlic. Low down the heat and let this steam for about 5-7 minutes then add lemon zest. Keep sautéing and stirring to get it slightly golden.
  4. Garnish with fresh parsley or with other herbs such as cilantro, thyme, or basil. Serve and enjoy!

Some Known Benefits Of Cauliflower

Helps Keep The Heart Healthy

Cauliflower contains vitamin K as well as anti-inflammatory properties that can help keep the heart-healthy, lower cholesterol levels, improve blood pressure, and aids in good circulation and optimum cardiovascular function.

Helps Boosts Immunity

Cauliflower has advantageous amounts of antioxidants and immune-strengthening nutrients. Its vitamin C content helps boost our immune system for us to be able to prevent various infections and prevent the growth of disease-causing inflammation.

Helps Prevent Oxidative Stress

Cauliflower contains vitamin C, manganese, potent antioxidants, and phytochemicals called indoles and glucosinates, namely glucobrassicin, glucoraphanin, and gluconasturtiin. These components stimulate cancer-blocking enzymes and protect the body cells from the oxidative stress and damage caused by free radicals.

Helps Protect The Digestive Health

The super food’s sulforaphane and glucoraphanin content protects the lining of our stomach and helps us resist the growth of helicobacter pylori bacteria. These bacteria are one of the common causes of peptic ulcers and gastritis. Aside from this, its dietary isothiocyanates in cauliflower prevent the risk of colon cancer.

Helps Maintain Electrolyte Balance

Due to its potassium content, consumption of cauliflower can help maintain our body’s electrolyte balance. This aids in the proper functioning of our nervous system in the transmission of nerve impulses and muscle contractions.