If you're following a low-carb, paleo, primal, or ketogenic way of eating, then you already know cauliflower has a minimal impact on insulin/blood sugar. Eating cauliflower also reduces your risk of cancer, balances hormones, reduces inflammation, and is the kind of nutrient-dense food we're looking for. Cauliflower is your new best friend and is your go-to substitute for rice.
There are three ways to get your cauliflower the size of rice:
- Buy pre-cut bags of raw riced cauliflower from Trader Joe's, which is a time-saving and convenient option, but if you're looking for less cauliflower taste, fresh-grating tastes best.
- Cut your cauliflower into large florets and destem it. Place cauliflower in the food processor fitted with the metal blade. You may need to do this in a couple of batches if it doesn't all fit. Pulse until the cauliflower resembles the size of rice.
- Grate quartered cauliflower by hand using a box grater on the medium-sized side.
tips & tricks
- Cauliflower retains the most nutrients if you saute it in a pan and use coconut oil to cook it with making its nutrients easier for your body to digest.* The coconut oil imparts a slightly sweet flavor (I can't taste the coconut at all after cooking) and coconut oil is the gold standard fat for keto cooking, but feel free to substitute grass-fed butter, ghee, or avocado oil if you prefer.
- Cauliflower rice turns out much better if you remove the excess moisture before you cook it. Just place the riced cauliflower on a clean dish towel and use paper towels to press down onto the cauliflower in order to remove as much moisture as you can from it.
- I find dry-sauteeing the cauliflower rice for the first 5 minutes is the best way to further dry out the cauliflower so it doesn't get soggy or mushy during cooking.
- Serve it with Keto Korean Short Ribs
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