Cauliflower Rice - A great low carb alternative post-bariatric surgery.

So cauliflower rice? Is it everything it is cracked up to be?

​In short, IT CAN BE, if done right. 

The biggest issue people face when trying to climb cauliflower mountain is the texture and processing of the very versatile vegetable, it is very easy to over process and overcook, leaving it a mushy wet unpalatable mess. 

So my mission (yes I choose to accept it) is to give you my two tried-and-true cauliflower rice recipes to help you tackle what should be a simple substitute, and make it a delectable staple in your low carb lifestyle. 

Cauliflower, along with broccoli, cabbage, Brussel sprouts and kale, is a member of the 'cruciferous vegetable family', (Brassica oleracea).
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Brassicas are a great source of fibre, phytochemicals , essential vitamins and minerals. Cauliflower possesses a beautiful range of antioxidants such as quercetin, cinnamic acid and beta-carotene, and therefore aids in the reduction of oxidative stress and reduction of inflammation. But,  cauliflower has one more beneficial property, it has EXTREME versatility.

Cauliflower can be used as a carb substitute in everyday cooking, to reduce your carb load whilst still enjoying similar-type foods. Lets not tell lies and say it is "just like the carbie real thing" it just isn't, but we can get it pretty close!
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When it comes to rice, it is a great substitute, when cooked right it can produce a near similar texture with a fraction of the carbs of normal white rice, a great source of Vitamin C and almost double the fibre.

​CHINESE STYLE CAULI-RICE 
Makes Approx. 12 serves
CALORIES 96  | PROTEIN 7.4g | CARBS 5.5g | FATS 5g | 

 Ingredients 
​ 
• 1 tbsp. peanut oil (or olive oil) to fry. 
• ​1 head Cauliflower (medium)
• 3 tbsp. shredded coconut
• 2 tsp turmeric
• ½ tsp garlic powder
• ½ tsp onion powder
• 1 tsp all spice or Chinese five spice 
• 2 tbsp. slivered almonds(optional)
• 3-4 eggs (beaten)
• 3 large spring onion (green onions) chopped
• 1 small white/brown onion diced small. 
• 2 tbsp. Dried Fried Shallots
• 2 tbsp. Sesame Oil (to dress)
• 1 tbsp. Oyster Sauce(optional)
• 1 medium red capsicum diced small.
• ½ cup frozen peas
• 200g diced ham (or bacon)
• 1 chicken stock cube (Dry Stock).
• Cilantro for Garnish
• Siracha for additional spice/dressing
• Fried Egg to garnish. 

Method

1. In a bowl combine spices and stock. 
2. Break cauliflower apart by hand and place in food processor, pulse 3-5 times until cauliflower is ‘minced’ but not too fine.
3. In hot frypan, add 1/2 the peanut oil, heat. Add coconut and almonds toast lightly. Add cauliflower.
4. Fry cauliflower 2 minutes, stirring regularly to allow moisture to evaporate. Cauliflower should be soft but still slightly firm.  Remove from pan and set aside (this is an optional step - if you think you cant move fast enough, take it out of the pan). 
5. Add other 1/2 of peanut oil to pan, add white onion and ham and begin to fry through. Add capsicum, peas, green-onion. Fry for 2-3 minutes.
6. Add cauliflower back to pan, add spice mix (and oyster sauce if you choose) and stir through. Keep moving. 
7. With your spoon make a well in the centre or the side of the pan. Add beaten egg, allowing to sit for 30sec to 1 minute before stirring through, you want to create a loose omelette that can be broken up and dispersed through the ‘rice’.  Mix though.
​8. Fry for a further 2 minutes and then take off the heat.
9. Dress with Sesame oil and Cilantro. 

Spice it up with the addition of a fried egg and a drizzle of Siracha hot sauce. 

• You will notice that many of the ingredients and method is the same as to coconut rice, therefore you can use leftover coconut rice and add your extra ingredients to make a quick and easy fried rice.

TIP: You must have a hot pan, and keep it moving to evaporate excess moisture. Don't add too much oil or frying liquid, and cauliflower must be raw when added to pan. 

Here's a tutorial video on how to cook cauliflower rice - the ingredients I use in the video are slightly different as I did not have everything on hand, but don't be scared to change things up a little, it is more about noting the timing of the cooking. 

COCONUT CAULI-RICE
Ingredients  
Makes Approx. 12 serves
| CALORIES 41 | PROTEIN 1.6g | CARBS 3.0g | FATS 2.6g |
 
• 1 head Cauliflower
• 3 tbsp. shredded coconut
• 2 tsp turmeric
• ½ tsp garlic powder
• ½ tsp onion powder
• 2 tbsp. slivered almonds
• 3 tbsp. coconut cream 
• 1 tbsp. coconut oil
​• Saffron (optional)

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Method
1. Boil kettle, add 5 strands of saffron to 1/4 cup boiled water, let steep. 
2. Break cauliflower apart by hand and place in food processor, pulse 3-5 times until cauliflower is ‘minced’ but not too fine.
3. In hot frypan, add coconut oil until melted through. Add coconut and almond, toast lightly. Add cauliflower.
4. Fry cauliflower 2 minutes, stirring regularly to allow moisture to evaporate. 
5. Add spices, saffron water and coconut cream, stirring through.
6. Fry for another 2-3 minutes. Tasting occasionally, cauliflower should be soft but still slightly firm. 
​7. Take off heat and serve with curry etc.

Its a beautifully subtle vegetable that takes on the flavours and textures of dishes so very well. Why not give it a go :) 

All recipes and images are the property of CR nutrition. I'd love for you to share the link to my recipes, however, please do not copy without credit. Thank you and Enjoy!! Carrie Ross: Holistic Nutritionist | BSc Nutritional and Dietetic Medicine | Bariatric Health Coach | Social Trainer |Author of:->
The Balanced Macros - Bariatric Nutrition Program.
->The Fresh Start Reset - Bariatric Mind and Body Reset
->Bariatric Jump-start - Mind-Body-Belly Challenge. ​

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