The humble head of cauliflower is no more. This cruciferous vegetable is full of yummy nutrients, but boiling it isn’t the only way you can eat it. Take our favourite way to consume cauliflower – grated into rice and then cooked with oils, spices and herbs. Use it as an addition to salads, on its own or with a curry (like our chickpea curry). Best of all, it’s not a high carbohydrate food, so you won’t get that blood sugar spike like you can get with white rice.

Makes 4 servings.
1/2 head of cauliflower, washed and trimmed
1 large onion, finely chopped
1 tbsp olive oil
Salt and pepper to taste

Grate cauliflower with the coarse side of a box grater or put florets into the food processor and pulse until it looks rice like.  Set aside.  Heat olive oil on medium high heat, add onions and a sprinkle of salt. Cook stirring constantly until the onions are soft and glistening.  Add cauliflower and stir to coat with oil.  Reduce heat, to medium,  cover pan and let cauliflower soften for 10 minutes.  Stir a few times to keep from burning.  Taste to see if it is tender enough, then salt and pepper to season.  Serve as for rice.

Option: Rice at this point can be made into “fried rice” by stirring in soy sauce, a bit of curry powder and then adding frozen peas, chopped cooked chicken or canned shrimp, sliced green onions and a one egg omelet sliced into thin strips. Stir fry until rice is browned and peas are cooked.

Add as many spices and herbs as you’d like. Me? I’m partial to a bit of nutmeg, cinnamon and star anise. And maybe some cheese. It’s good on everything.

RECIPE: Theresa Rollet-McWilliams
Recipe adapted from





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