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Healthy Summer Raw “Rice” – Grain-Free, Gluten-Free Recipe

Posted by on Jul 11, 2013 in Gluten Free, Recipes | No Comments

cauliflower rice

Ok, are you ready for this one? What contains twice the fibre of white rice, significantly more vitamin c, potassium and folate, with one quarter of the calories? Plus, being raw, retains its nutrients and enzymes?

It just so happens to be cauliflower. My favourite “rice” at the moment.

Cauliflower might be the most versatile vegetable. It’s come a long way from the over boiled dish that we often got as children. Recently it’s been used (quite successfully) as a wheat- and grain-free pizza crust. And according to me, during the hot summer, cauliflower rice is where it’s at.

Health benefits:

Cauliflower, like kale and broccoli, is a member of the health promoting brassica (also known as cruciferous) family. Here are some magical health benefits of the humble cauliflower:

  • Low cal, low glycemic index, and full of fibre. I’m not a calorie counter by any means, but I crunched the numbers: one cup of cauliflower rice comes in at around 50 calories, and contains around 12 grams of fibre. The same amount of white rice contains around four times the calories with one half the fibre.
  • Helps your body detox, mainly by supporting both the liver’s detox phases (many foods only support one phase). Cauliflower also contains glucosinates, which are phytonutrients that help to activate the liver’s detox enzymes.
  • Full of antioxidants and anti-inflammatory compounds, which help to reduce oxidative stress in our cells. Some of cauliflower’s key antioxidant nutrients include: beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol. Indole-3-carbinol is an anti-inflammatory phytonutrient that has been found to reduce risk of certain cancers.
  • Supports digestion. Cauliflower is high in fibre, which helps to support a healthy digestive system. Most of us don’t get enough fibre in our daily diets, and often rely on bran type cereal to get things going.

Here’s the recipe:

Cauliflower “Rice”

1 head cauliflower

With a food processor: fit the shredding blade on the food processor. Chop the cauliflower into small pieces (that will fit through the food processor) and add to the food processor in small batches.

With a box grater: grate the cauliflower. You may want to chop the cauliflower into big chunks first.

Suggestions for serving:

  • Use it instead of rice
  • Put some onto a sheet of nori with some sliced avocado and other veggies, some herbs and a delicious sauce  (such as tahini sauce), and roll it up into a big handroll
  • Steam or sauté it
  • Tune back next week for a delicious recipe

Oh, and before I forget, I’m doing a free talk on nutrition for hot yoga on July 31st at Moksha Yoga Bloor West. This talk will kick off Moksha’s 21-day yoga challenge, where I’ll be coaching participants through this very topic. We’ll challenge ourselves to do yoga every day, while making small dietary tweaks to eventually lead to a juice cleanse. That was a mouthful! Call Moksha to reserve your spot: 416-766-9642!

Nutrition for Hot Yoga Poster

Happy cauliflowering :)

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