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 :
- Calories: 25
- Vitamin C: 77% of the RDI
- Vitamin K: 20% of the RDI
- Vitamin B6: 11% of the RDI
- Folate: 14% of the RDI
- Fiber: 3 grams
- Manganese: 8% of the RDI
- Magnesium: 4% of the RDI
- Potassium: 9% of the RDI
- Pantothenic acid: 7% of the RDI
- 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 head cauliflower
- 1 tablespoon olive oil
- 1 shallot, finely chopped ( optional)
- ⅛ cup fresh chopped parsley ( or sub other herbs)
- 2–3 garlic cloves ( optional, or sub 1–2 teaspoons granulated garlic powder)
- Pinch of salt and pepper
- zest from one small lemon
How to prepare:
- Trim the leaves and stem off the cauliflower and then cut it into 4-8 pieces.
- 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.
- 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.
- Garnish with fresh parsley or with other herbs such as cilantro, thyme, or basil. Serve and enjoy!
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