Cauliflower can shine in many forms Steam it,Roast it,Puree it or Mash it. This recipe shows how simple it is to turn the florets into a healthy, low-carb meal or side dish.that cauliflower “couscous” was invented in 1998 in California by a chef named Ben Ford. As far as we can tell, it’s the same thing, just a different name. The term “cauliflower rice” didn’t become an internet sensation until around 2012. But ever since then, this nutrient-rich rice substitute has been booming in popularity!
is cauliflower good for you ?
Cauliflower is an extremely healthy vegetable that’s a significant source of nutrients. It also contains unique plant compounds that may reduce the risk of several diseases, including heart disease and cancer. Additionally, it’s weight loss friendly and incredibly easy to add to your diet. Here are 8 science-based health benefits of cauliflower.
- Contains many nutritients : Cauliflower is an excellent source of vitamins and minerals, containing some of almost every vitamin and mineral that you need.
- High in fiber : Cauliflower contains a high amount of fiber, which is important for digestive health and may reduce the risk of several chronic diseases.
- Good source of Antioxidants : Cauliflower provides a significant amount of antioxidants, which are beneficial for reducing inflammation and protecting against several chronic diseases.
- May Aid in Weight Loss :First, it is low in calories with only 25 calories per cup, so you can eat a lot of it without gaining weight. It can also serve as a low-calorie substitute for high-calorie foods, such as rice and flour.As a good source of fiber, cauliflower slows digestion and promotes feelings of fullness. This may automatically reduce the number of calories you eat throughout the day, an important factor in weight control
- High In Choline : Cauliflower is a good source of choline, a nutrient many people are lacking. It is involved in many processes in the body and works to prevent several diseases like dementia and Alzheimer’s.What’s more, it helps prevent cholesterol from accumulating in the liver.
- Rich in sulforaphane : Cauliflower is rich is sulforaphane, a plant compound with many beneficial effects, such as reduced risk of cancer, heart disease and diabetes.
- Alternative to Grain,vegetables : Cauliflower can replace grains and legumes in many recipes, which is a great way to eat more veggies or follow a low-carb diet.
- Easy to Add in Your Diet : There are many ways to add cauliflower to your diet. It can be consumed cooked or raw and makes a fantastic addition to just about any dish.
How to Make Cauliflower Rice :
There are two techniques for making cauliflower rice. You can either use a box grater with the medium-size holes (pictured below) traditionally used for cheese, or a food processor with the grater blade to blitz it into small pieces. With both techniques you’re aiming for little pieces the size of rice.
One additional step I like is to press any excess moisture from the rice by transferring the cauliflower rice to a large paper towel or absorbent dish towel and squeeze/press to remove any remaining water. This ensures no excess moisture remains, which can make your dish soggy.
Once you have your cauliflower rice, it’s easy to cook! Simply sauté in a large skillet over medium heat in 1 Tbsp oil. Use a lid to cover so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, stirring occasionally, then season as desired (such as with soy sauce or salt and pepper).
How long does cauliflower rice last?
Raw Cauliflower Rice
We find that if you turn cauliflower into cauliflower rice and leave it in the fridge for a few days, it develops a strong and unpleasant sulfur smell. So its best to use it right away or freeze it.
Cooked Cauliflower Rice
Cooking cauliflower rice prevents it from developing a funky smell as quickly. Cooked cauliflower rice keeps for approximately 4 days in a sealed container in the fridge.
How to Make Cauliflower Rice !!
- 1 medium head of cauliflower
- 1 teaspoon olive oil
- 1/2 cup chopped scallions
- juice of 1/2 lime
- Kosher salt
- pinch of freshly ground black pepper
- 2 tablespoons fresh parsley leaves, finely chopped optional
- Wash and thoroughly dry cauliflower, then remove all greens.
- Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy.
- Make sure your cauliflower is fully dry. Chop the cauliflower into large pieces. You can include the cores, but discard the leaves or save for another use. Place the cauliflower pieces in a food processor and pulse until it has the texture of rice. Work in batches if necessary and don’t over process or it will get mushy. Use in any recipe that calls specifically for riced cauliflower. Continue following that recipe’s instructions.
- If you plan to serve your cauliflower as a side dish or use it in place of regular rice, I recommend lightly cooking it and seasoning it to take off the raw bite. In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the scallions and cauliflower and sauté until heated through, about 3 to 5 minutes. Season with salt, pepper, and a squeeze of lime juice to help remove any bitterness from the raw cauliflower.