How To: Make Cauliflower Rice
I live in a country where we eat a LOT of rice. Too much rice. Every meal has plain, white, rice. This is the same all over Asia. White rice is a simple carbohydrate, devoid of all its nutritional benefits except calories. When you eat a simple carbohydrate such as white rice, it causes a reaction in your body much the same as eating a sugary snack does. In about 1-2 hours your blood sugar will rise rapidly (the white rice lacks the fiber to slow the release of glucose in your blood), your pancreas must release the same amount of insulin to bring your blood sugar back down, and when that happens your blood sugar drops, causing you to feel sleepy and hungry and in need of more sugar. This cycle repeats at the next meal with white rice.
So, what can you do about it? Make cauliflower rice!
Cauliflower has a glycemic load of only 2, meaning that is has a very small amount of carbohydrate per serving, and will not raise your blood sugar hardly at all. Surprisingly, cauliflower is an excellent source for a high-quality protein. It’s also high in vitamin K, vitamin C, and vitamin B6, among many other vitamins and minerals.
I was surprised how easy it was to make cauliflower rice. You have a few options when making this dish. You can leave the cauliflower somewhat plain and without too much flavor, if you plan on serving it with another dish on top of it. Or you can make the cauliflower pop with flavor, and serve it as a dish all on its own.
What You Need:
Cauliflower – the amount depending on how much you need
That’s basically it if you’re making a plain cauliflower rice! If you want to make a more complex flavored dish, I suggest these additional ingredients (amounts for 1 medium-sized head of cauliflower)
Shallots – 1 medium sized or several small
Garlic – 3-4 cloves
Cumin Seeds or ground cumin – 1 teaspoon
Red Chili – amount depends on your taste
Herbs – such as cilantro if you have it
1. After washing the cauliflower, let it dry for a few minutes before putting it into the food processor. You want to chop it into rice sized pieces.
2. For making plain cauliflower rice ; add a tablespoon or two of coconut oil to a frying pan over medium-high heat. Add chopped cauliflower with salt and pepper to taste. Stir for 5-8 minutes or so, until the cauliflower is cooked. Serve!
3. For the second option; in a small frying pan add a tablespoon of coconut oil over medium-high heat. Add the chopped garlic and shallots and cook until translucent but not burnt (3-4 minutes). Add cumin seeds halfway through (2 minutes). Remove from heat. Cook the cauliflower in a separate frying pan (the same as above in #2), and when the cauliflower is almost finished, add the shallot-garlic-cumin mixture. Stir thoroughly and cook for an additional few minutes. Remove from heat and serve!