If you’ve never tried mock cauliflower rice, then you’re in for a treat. It’s light, fluffy, takes five minutes to prepare and can replace rice in most dishes, hot or cold. These two recipes are favorites — as sides or for a quick meal.

Cauliflower/Vegetable Fried Rice

The key to disguising the cauliflower is to grate it finely using a box grater or food processor. I prefer the food processor for speed and ease; however, grating it by hand yields a more rice-like texture. This dish tastes great the next day, as well.  

Serves: 4

Prep time: 5 minutes

Cook time: 10 minutes

Ingredients

• 1 head of organic cauliflower, leaves trimmed and core removed
• 1 tbsp olive oil, coconut oil or butter
• 1 medium organic yellow onion, chopped
• 2 cloves of organic garlic, minced
• 2 cups frozen organic peas and carrots
• 1 tbsp Braggs liquid aminos
• 1 tsp toasted sesame oil
• 1/2 cup organic chicken stock, water, coconut milk or cream
• 2 large organic, free-range eggs, beaten
• 1/8 tsp freshly ground pepper

Instructions

Preparing the cauliflower

1. Chop the cauliflower head into florets; discard the core. Add to the food processor, pulse until fine and resembles rice. If grating by hand, cut the cauliflower in half and grate with a box grater; discard the core.

Preparing the fried rice

1. Heat the olive in a large skillet over a medium heat.

1. Add the onion and garlic, and sauté until translucent and fragrant.
2. Add the cauliflower and cook for 5 minutes to soften.
3. Add the peas and carrots, Braggs, sesame oil and chicken stock. Stir well to combine.
4. Move the cauliflower mixture to one side of the skillet to make room to cook the eggs on the other side.
5. In a medium bowl, whisk together the eggs. Add the eggs to the skillet and gently stir to scramble.
6. Once the eggs have set, combine with cauliflower rice and veggies, and add the pepper.

Creamy Parmesan Cauliflower Rice with Mushrooms and Spinach

When turned into rice, the cauliflower absorbs the flavors of the other ingredients. So while it’s not rice taste-wise, it’s hard to tell that you’re even eating cauliflower.

Serves: 4

Prep time: 5 minutes

Cook time: 15 minutes

Ingredients

• 1 head of organic cauliflower, leaves trimmed and core removed
• 1 tbsp olive oil
• 1 tbsp butter
• 1 medium organic onion, chopped
• 2 cloves of organic garlic, minced
• 3 cups organic button or cremini mushrooms, cleaned and sliced
• 2 cups organic spinach, washed and chopped
• 1/2 tsp sea salt
• 1/4 tsp freshly ground pepper
• 1/2 cup cream
• 1/2 cup grated Parmesan cheese

Instructions

Preparing the cauliflower

1. Chop the cauliflower head into florets; discard the core. Add to the food processor, pulse until fine and resembles rice. If grating by hand, cut the cauliflower in half and grate with a box grater; discard the core.

Preparing the rice

1. Heat the olive oil and butter in a large skillet over a medium heat.
2. Add the onion and garlic, and sauté until translucent and fragrant, about 5 minutes. Add the sliced mushrooms and continue to cook until soft and any water from the mushrooms evaporates.
3. Add the cauliflower and cook for 5 minutes more to soften.
4. Add the spinach, salt and pepper; combine, and cook for 1 to 2 minutes until the spinach is wilted.
5. Turn off the stove, remove the rice mixture from the heat, and add the cream and Parmesan cheese. Combine well and serve warm.  

Cauliflower rice can be pulsed or grated and then frozen for future use. You can also use cauliflower rice in place of couscous. Enjoy!

– Dr.Joshua Levitt