Healthy Eating…Cauliflower Rice

My recipe tried and tested and it’s  awesome………. Cauliflower Rice.

SAM_6054…….Now does that not look like the real deal?

And all you need is a Cauliflower and an Onion.

A little Coconut oil to cook or other oil of your choice.

Sea Salt and a squeeze Lemon Juice.

Either grate or blitz in a food processor ( but not too fine) you want some texture.

Heat pan and keep pan HOT as you don’t want Cauliflower to steam and go soggy.

Use Tablespoon Coconut Oil and put in the desired amount of Cauliflower and onion mix.

Cook quickly and then season and add lemon juice.

All in all, it only takes a few minutes to cook….. a bit longer if more than one portion but keep pan hot.

If you wish to vary the taste you can add 1 tsp of Cumin seeds to oil before adding Cauliflower if you are eating Indian Food.

If you require colour if eating Mexican……. then add 1/2 tsp turmeric to oil and tsp tomato puree.

This is very versatile and just use your imagination and add any herbs and spices that you like.

To store...I make a batch and keep in the fridge for during the week but keep in a glass jar or zip lock bag…I think plastic containers may make it sweat too much…..Enjoy…. and if you are cutting the carbs it is an ideal and yummy substitute for rice and I love rice…… eat it all the time but happily substitute this as I am also a cauliflower lover.


50 thoughts on “Healthy Eating…Cauliflower Rice

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    1. CarolCooks2 Post author

      Yes just the flowery bits.. I don’t do it too fine very easy to make and yes save stem for soup… I really like cauliflower rice and also make a pizza base with it xxx

      Liked by 1 person

      1. CarolCooks2 Post author

        Cauliflower Pizza Base…


        1 medium head cauliflower.
        1 egg, large.
        1 tsp Italian seasoning (dried oregano or basil)
        1/8 tsp salt.
        1/4 tsp ground black pepper.
        1/2 cup Parmesan or Mozzarella cheese, grated/shredded.
        Cooking spray, I make my own spray I don’t do bought oil in spray cans…I have a little stainless steel one for oil.
        Let’s Cook!

        Preheat the oven to 375 degrees F/190 C and line a baking sheet with unbleached parchment paper.

        Rinse cauliflower, remove the outer leaves, separate into florets and chop into smaller pieces. Process in a food processor in 2 batches, until “rice” texture forms.

        Transfer cauliflower rice on a prepared baking sheet and bake for 10 mins this just removes some of the moisture.

        Remove cooked cauliflower rice from the oven, transfer to a bowl lined with a double/triple layered cheesecloth or linen towel, and let cool for 5 minutes.

        Then squeeze the liquid out of the ball as hard as you can. Be patient and do this a few times until barely any liquid comes out.

        Increase oven temperature to 4 degrees F/200 C. Then in a medium mixing bowl whisk the egg with dried herbs, salt and pepper for 10 seconds. Add cheese and squeezed cauliflower mix very well with a spatula until combined.

        Line the same baking sheet with new parchment paper and spray with cooking spray. Transfer cauliflower dough to the middle and flatten with your hands until thin pizza crust forms.

        Bake for 20 minutes, carefully flip with a spatula and bake for a few more minutes. Top with your favourite toppings and bake again until cheese on top turns golden brown.

        Slice and enjoy! xxx

        Liked by 1 person

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  14. dgkaye

    Carol this is my favorite, I make it a lot! The grating never worked for me, I just throw it in the blender for a few pulses and that works fine. 🙂 xx

    Liked by 1 person

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  16. Doctor Jonathan

    So many vegetables can be used to substitute for starchy carbohydrates that increase blood sugar. Spaghetti squash is just one other example to add to your cauliflower rice. This creativity doesn’t sacrifice flavor while enhancing nutritional quality desperately needed throughout much of the world!

    Liked by 1 person

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    1. Carol Post author

      You are welcome, I found this one really good I hope you do too..I think the trick is not to let it steam 🙂


  18. lisasalsworld

    Reblogged this on Lisa's " I have too much time on my hands" Site and commented:
    I’ve heard about and read a number of blogs where they all insist that cauliflower rice is the best thing BUT until Carol posted this, I was not convinced. Carol, I trust YOU so I pass this on to my followers!
    My computer…well, it will come when it comes. Now we are trying a different one so I don’t know what to tell you. It’s just not happening as quickly as I was told.
    Happy cooking everyone!

    Liked by 1 person

    1. Carol Post author

      Awwww Lisa that is a lovely thing to say..Thankyou and tell them to get finger out as your blogging friend will be on their case and they won’t…They will need tin hats as my hubby says …lol


    1. Carol Post author

      That’s ok and you can make enough for a week just make sure you follow the instructions and use a glass container not plastic to store 🙂

      Liked by 1 person

    1. Carol Post author

      You are welcome Teagan I was surprised how nice it was and how like rice it is as well..It is also lovely as a pizza base nice and crispy 🙂 x

      Liked by 1 person

      1. Carol Post author

        Sorry, Teagan just realised you said you didn’t have cauliflower as a child? Because you didn’t eat veg or wasn’t give veg 🙂 x

        Liked by 1 person

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