Cauliflower is the new darling of the healthy foods world! We are seeing it in chips, as “mashed” potatoes and even as pizza crust! I have to admit… I have not tried the cauliflower pizza crust. But, I have tried it as rice and I love it! When our own illustrious health expert, Dr. Stephanie Zgraggen sent over a cauliflower rice recipe this month I was super happy!
Cauliflower has long been one of my favorite healthy snacks. Remember last month’s Dr. Z recipe for Zucchini Hummus? Cauliflower is one of my fav dippers to eat with that hummus! It is chock-full of health benefits.
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The Mayo Clinic even calls it a Nutrition Super Star!
One thing I particularly like about this recipe is that it is so versatile! Anyone else out there have “different eaters” – I say with a worn out mom sigh 😉 Dr. Z’s cauliflower rice recipe is Keto and Paleo friendly. PLUS, it can easily be changed-up to accommodate vegetarians and vegans!
CAULIFLOWER RICE RECIPE INGREDIENTS
1 small head of cauliflower, riced
- 1 tablespoon coconut oil
RELATED: DID YOU KNOW THAT COCONUT OIL IS A NATURAL BEAUTY TOOL?
- 1/2 cup onion, chopped
- 1 pound uncooked organic chicken breast, cubed (leave out for vegan option)
- 2 cloves garlic minced
- 1/2 inch ginger, finely chopped
- Salt and pepper, to taste
- 1 tablespoon sriracha
- 2 tablespoons coconut liquid aminos, divided (tastes like soy sauce)
- 2 cups broccoli, cut into small florets
- 2 tablespoons water
- 1 egg
- 2 stalks green onion, sliced
- 1 teaspoon sesame seeds
INSTRUCTIONS
1. Remove core and leaves from cauliflower. Cut into florets and place into a food processor. Pulse until rice-like texture, set aside in a large bowl. You can also use a bag of pre-riced cauliflower, if preferred. Approx. -4 cups.
- Or, if you are using your hand-ricer because you want that rice-like shape, cook the cauliflower until slightly tender before ricing.
2. In a skillet over medium heat, place coconut oil. When melted, add onion, garlic and ginger to pan and sauté until fragrant.
3. Add chicken to skillet and sprinkle with salt and pepper. Sauté chicken until cooked through and golden. (Again, leave out for the vegan option).
4. Pour sriracha and half of liquid aminos into the pan to coat chicken.
5. Add broccoli and water to the pan and cover. Allow to steam for about 5-7 minutes, until it begins to soften.
6. Place cauliflower rice in a pan, sprinkle with a little salt and add remaining liquid aminos.
7. Gently stir so cauliflower rice is coated. Continue cooking for about 10-15 minutes until broccoli is fork tender and cauliflower rice is soft.
8. Push the cauliflower rice and veggies to the edges of the pan leaving a hole in the center. Crack the egg open in the center of the pan. Let it fry, breaking the yolk apart with a fork. (Skip this part for the vegan option).
9. Once the egg is completely cooked, gently mix it in with the cauliflower rice. Garnish with sliced green onions and sesame seeds, if desired.
SERVE AS A SIDE OR ENJOY AS FULL MEAL!
Dr. Stephanie Zgraggen – a chiropractor and clinical nutritionist, is the director of Lime and Lotus Healing Arts Center in Charleston, South Carolina. She is also an author and leading expert in women’s hormones and health. Her private practice is centered on functional endocrinology, lifestyle modification and whole food supplementation. Her expertise includes functionally evaluating thyroid, adrenals, male and female hormone imbalances, and digestion. Her mission is to empower women to transform their lives naturally to balance their weight, energy and get their sexy back! She has written for national publications such as Chiropractic Economics, Natural Awakenings and Nutrition Perspectives and has shared the stage at events with Elizabeth Gilbert and Marianne Williamson. For more information on Dr Z and her programs and services visit –
