Cauliflower Rice



1 head cauliflower, chopped into florets (small pieces)

2 cloves garlic, minced or finely chopped

2tsp coconut oil 



  • Put caulflower florets (pieces) into a blender & pulse until it becomes the size of rice or cous cous. Alternatively, if you don't have a blender, chop cauliflower finely until it forms the same-ish size.

  • Heat a non stick saucepan on medium- high heat, until hot.

  • Add coconut oil & garlic, saute until golden brown.

  • Add 'riced' cauliflower to the pan and saute for around 5-7 mins. Use a spatula to continually move the rice around the pan so it is evenly cooked & doesn't become mushy.


Serve as you would rice or pasta!



  • Make it fried 'rice' by adding chopped onion, pieces of chopped organic bacon, corn & capsium. On the side make a thin egg crepe, chop that & chuck it in too. You could also add some organic shredded chicken breast & a dash of tamari.

  • Roll it in seaweed sheets, with your favourite fillings & make into SUSHI!

  • Use  the left-overs- add an egg or two, chuck in some extra vege's, mix all together & bake or pan fry into fritters. Top with some avocoado & tomato.



Cauliflower is a low carbohydrate, low GI & GL (Glycemic Index, Glycemic Load) food. It's fabulous alternative to white rice, it's satisying & definately filling. This healthy alternative to grains is packed with nutrition & will leave you feeling great after.

Cauliflower rice is an alternative you definately need to add to your regular dinners. Unlike other common high-carbohydrate grains, you won't go to sleep with an excess amount of energy (kJ's), that have no where else to go except be stored as fat.



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