You may know that cauliflower rice is a great alternative to starchy carbs, but you may not know about all the creative ways it can be used. Cauliflower is a good source of folate, a B vitamin necessary for making DNA and other genetic material and for cell division. It is also an excellent source of bone-optimizing vitamin K and immune-boosting vitamin C.
Cruciferous vegetables like cauliflower also contain a group of substances called glucosinolates, which are sulfur-containing chemicals that are responsible for the pungent aroma and bitter taste of cruciferous vegetables.
Here are 6 smart ideas to incorporate cauliflower rice into your life. Before we get started, here’s a quick tutorial on how to make cauliflower rice. You can also buy it pre-made and cook it until tender. Now you've laid the foundation for all the deliciousness to come.
6 Ways to Use Cauliflower Rice
Try these ideas to help you eat more cauliflower rice.
Bake in a casserole
Cauliflower rice can be used anywhere you would use regular white or brown rice, including casseroles! Swapping rice for cauliflower reduces the carbohydrate content and provides additional antioxidants as well as vitamins and minerals.
We like to make it on a baking sheet by mixing it with broccoli, chopped chicken breasts, and light cheese.
Put it in a burrito or sandwich wrap instead of rice
Adding cauliflower rice to burritos gives you the texture and mild flavor of rice without the calories. Plus, it works with just about anything.
Try burritos or chicken wraps. What a fun traditional lunch time!
Make Cauliflower Crust Pizza
this is not bad! Pizza crust made from cauliflower is one of the best ways to eat healthy, and it's a lot simpler than it sounds. Place the cauliflower rice in a food processor and chop into coarse crumbs. Then check it and squeeze out as much water as possible. Mix with egg whites, light cheese, and seasonings; form a crust and bake until browned. Look! Now you have the perfect tool for all your favorite pizza toppings.
Sauces, part-skim mozzarella, fresh basil, turkey pepperoni – the list goes on. This is one of several low-carb ways to satisfy a pizza craving.
Make fried rice
Fried rice is delicious, but often loaded with calories and fat. You can swap the rice for cauliflower and instead of frying it, you can sauté it. Just cook some cauliflower rice with onions, frozen peas and carrots, garlic, teriyaki sauce, and a little sesame oil. You can even add an egg to give your meal a more traditional fried rice flavor. Now you have a nutritious and delicious alternative to fried rice!
The cauliflower rice can also be swapped out for traditional rice if you're ordering or preparing a dish with rice. Substituting cauliflower rice for rice can make your meals more filling to reduce calories and carbs.
Mix it into slow simmering soup
How about a delicious chicken and rice soup instead of the classic chicken noodles? Cauliflower rice fills up the slow cooker soup perfectly. Just add it in the last 20 minutes or so of cooking. It's easy, which is why we love healthy slow cooker recipes.
