Cauliflower Fried “Rice”

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Cauliflower Fried “Rice”

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Adjust Servings:
1 large piece cauliflower finely chopped or grated
6 pieces kale leaves finely shredded
1 tablespoon organic coconut oil cold pressed
2 tablespoons fresh ginger
2 tablespoons turmeric freshly grated or 1 generous teaspoon of dry
2 bunch coriander stem and leaves chopped separately
1 splash coconut water use normal water if coconut water is not available
1 Lime
6 spring onions trimmed and finely chopped
1 bunch parsley chopped
1 bunch mint leaves chopped
2 tamari roasted almonds roughly chopped
1 tablespoon tamari soy sauce
1 tablespoon Mirin
2 Eggs organic, if available
1 Green Chilli sliced

This cauliflower fried rice was the star of the show at last weeks Sydney Fitness + Health Show.

  • 35 min
  • Serves 4
  • Medium




This cauliflower fried “rice” was the star of the show at last weeks Sydney Fitness + Health Show. It’s one of my favorite meals to make at home and it takes around 5 minutes to create.

My secret is to use a generous amount of anti-inflammatory aromatics. Ginger and turmeric are king and take center stage in the beginning of creating this wonderful meal.

You’ll also notice I haven’t used any garlic – I find it overpowers the punchy clean flavors of this dish, so please don’t be tempted to use it.

It’s also important to have all your ingredients prepared and ready to go before you begin to make the dish – mise en plus is the key to every chef’s success to be organised and be prepared.

A splash of coconut water deglazes the pan, releasing all the toasted aroma from the aromatics, if you happen to have a fresh young coconut on hand, it’s also lovely to fold through the creamy coconut flesh at the very end before serving.

What’s great about this particular cauliflower fried rice recipe?

The ingredients have been especially selected to help boost metabolism, digestion and your immune system. Cauliflower is a good source of the cancer-fighting agents known as glucosinolates. Cauliflower is also rich in sulphur that works as an anti-inflammatory. It also supports healthy digestion and boosts your immune system.

Parsley, mint and coriander help to stimulate digestive function and support the liver to detoxify the body.

Curcumin is the active ingredient in Turmeric, responsible for the distinct yellow colouring and the impressive list of health properties. Turmeric has been linked to the prevention of cancer cell growth and management of inflammatory conditions such as arthritis, asthma, eczema and inflammatory bowel disease. It is a nutritional powerhouse, rich in manganese, zinc, B group vitamins and iron.

Ginger has potent antioxidant, anti-inflammatory and antimicrobial properties. It helps to boost immune function and combat cellular damage.

Organic egg and almonds boost protein that your body needs to build and repair cells in the body. Other benefits of protein include: – Appetite regulation – Prevention of muscle wastage – Blood sugar regulation – Healthy metabolism.

Other forms of protein that work well with this dish are white fish and organic chicken.  Take a look at my PROTEIN CALCULATOR to work out how much you need.

How to Prepare the Cauliflower Fried Rice Dish

  1. Chop the cauliflower into small pieces and place into a food processor.
  2. Process until it looks like white rice.  If you don’t have a food processor, you can also do this on a hand grater.
  3. Heat the coconut in a pan over a medium to high heat.
  4. Add ginger, turmeric and coriander root then stir fry for a few seconds until aromatics are released.
  5. Add the cauliflower and kale and stir fry for a few minutes until hot and fragrant.
  6. Deglaze the pan and add a splash of coconut water or water to the pan.
  7. Add 2 beaten organic eggs and mix through.
  8. Add spring onion, coriander, parsley, mint, tamari and mirin.
Fold through tamari almonds and pumpkin seeds.
  10. Squeeze over a little lime.
  11. Serve alone or with a side of kimchi, or steamed white fish.

Notes and inspiration:

  1. Enjoy cold as a portable take to work salad the next day.

Teresa Cutter

Teresa is one of Australia’s leading authorities on healthy cooking, and is dedicated to improving the health and wellbeing of individuals through the food choices they make and how they cook. She believes that to be sustainable, a healthy diet must also be a
 delicious one. Having trained as a chef in the French tradition (5 star
hotels), Teresa also studied nutrition at Deakin University and is an internationally accredited fitness trainer with the Fitness Institute of 
Australia. She combines her love of food and fitness within her own life and shares her recipes and knowledge with the world via her books, website, TV appearances and countless print and online articles. The Healthy Chef website receives, on average, over 500K visitors per month with monthly page views of over one million. The Healthy Chef has a combined and active social audience of over 130K. Teresa is the food expert for Womans Fitness magazine and contributes to Mens Fitness, Womans Health, Mens Health and Australian Doctor. As an established TV celebrity chef, she appears on various cooking segments such as The Living Room, The Today Show, Sunrise and The Morning Show.

The Healthy Chef: Cafe & Products

In 2007 Teresa opened the doors to her Cafe “The Healthy Chef” in Avalon on the Northern beaches of Sydney. Teresa took a pro-active role in the entire menu development process, from designing the dishes, to writing and testing the recipes, training and communicating with chefs. “As owner and executive chef, the cafe allowed me to bring my recipes to life, it was a huge success and I loved creating purely delicious healthy meals for my customers that would nourish them and make them feel great”. The Healthy Chef Cafe was sold in 2012 and the funds were used to produce the Healthy Chef range of products on the market today. “I wanted to reach more people so I started up my Healthy Chef Functional Food Range of products where everything is made from whole foods, nothing artificial, and now we deliver to anywhere in Australia and across the globe.” “We pride ourselves on creating the highest quality and purest whole-food products in the world to support optimum health and wellbeing. ”

The Healthy Chef: Products

Teresa is the Founder and Director of The Healthy Chef, a company that creates purely delicious functional foods for optimum health + wellbeing. “We use natural and organic whole foods and pride ourselves on developing quality products that will inspire a deeper commitment to healthy living. Last year we were the first company to bring Organic Pea Protein and grass fed Native Whey Protein to Australia. This year we were the first to produce a natural occurring Vitamin C and D supplement made from whole foods to the market. Our latest product is a sugar free Naked drinking Chocolate, yet another first for Australia that I’m proud to say has been embraced by our customers. We believe a change in diet can bring about a change in health”. Teresa Cutter

The Healthy Chef Consulting

Teresa has consulted and developed recipes and menus for many companies including Kamalaya Health Resort Koh Samui, Blackmores, Australian Fitness Expo, Sunrice, The Australian Government “Go for 2 & 5” WA Health Department, Vitamix Australia and Mindd Foundation. She takes a pro-active role in the entire menu development process, from designing the dishes, to writing and testing the recipes, training and communicating with chefs.


Owner / Founder The Healthy Chef Pty Ltd ( since 2006 ) Author of five healthy cookbooks Trade Certificate in Cooking (qualified chef) Certificate in Nutrition Deakin University. Certificate IV in Training and Assessment. Certificate IV in Hospitality – Food Safety procedures – Restaurant and catering. Gold Medal Salon Cullinare. Apprentice of the year for two years running. Employee of the Month. Senior First Aid Training. South West Games Silver medal Road Cycling. Bronze Medallian Surf Lifesaving.

Events, Expos & Cooking Demos Australia wide

Teresa connects with everybody interested in health and wellbeing. From small and intimate cooking classes and larger workshops, to auditorium events with 300 or more people, her passion for healthy food always shines through and inspires.

Teresa & Books:

Teresa is the author of five healthy cookbooks including Bite Me, The Anti-Ageing Cookbook and Fit Food. Her latest releases, The The 80/20 Diet and 101 Ways to Lose Weight, have both been rated No.1 on iTunes. She is currently producing three new recipe books due for release later this year and early next year.



Teresa Cutter, The Healthy Chef, has been working with the Vitamix brand now for 3 years. “Teresa’s passion to share her nutritious knowledge, combined with her simple philosophy to eat sensible healthy meals resonates with the Vitamix users. I have personally had the chance to see Teresa in action. Limitless energy crackles around the room as her enthusiasm to deliver the healthy eating and lifestyle message is absorbed by her audience. Teresa’s dow to earth style makes the sessions fun and engaging. She demonstrates how easy it is to cook healthy meals. Bringing it all together is the follow up Teresa offers. A weekly healthy recipe that inspires a continued path to health and wellness. I can see why Teresa has so many adoring followers on her weekly recipe site“ Brand Manager for Vitamix Aleta Wright KAMALAYA KOH SAMUI: “We invited Teresa to become Kamalaya’s brand ambassador in Australia in 2011 after she had been a guest at the resort and taken part in one of our wellness programs. We not only discovered a mutual passion for inspiring, healthy cuisine but also a great synergy between our philosophies towards nutrition and optimum wellbeing; and since working together Teresa has been a tremendous support in spreading the word about Kamalaya’s holistic wellness philosophy in the Australian market. Teresa is bursting with new ideas and great recipes and, as well as being an extremely talented chef, she is also a natural communicator enabling her to share her passion with those around her in an engaging, accessible and fun way. Whether you’re already a health food junkie or just starting out on a new health kick, Teresa’s enthusiasm for healthy cooking is infectious, inspiring and motivating making cooking and eating healthily effortless as well as delicious!” Sally Martin, Director of Sales & Marketing at Kamalaya Wellness Sanctuary & Holistic Spa, Koh Samui Thailand. Kamalaya Koh Samui
Wellness Sanctuary and Holistic Spa NIVEA

“Teresa came on board as a spokesperson for our media launch event of our new NIVEA Visage Pure & Natural skincare range. Teresa performed two cooking demonstrations to our guests, highlighting & bringing to life our product concept in a creative way, was incredibly enthusiastic and on task through the entire event. Her natural passion and knowledge of healthy cooking was contagious and our guests had nothing but praise for Teresa following the event. Teresa was professional and knew how to tie in key messages of the launch within her own presentations which made for a wonderful, effortless and enjoyable event.” Andrea Cheung NIVEA Marketing Manager “It was a natural choice for us to choose Teresa as a spokesperson for our event themed around all things pure and natural. Teresa was professional from day one of the event planning stages and was a true delight to work with. Her natural passion for educating others on healthy cooking was inspirational and she highly engaged our guests which was great to see. We highly recommend Teresa for any corporate opportunities and wouldn’t hesitate to work with her again.” Maxted Thomas PR NATURAL HEALTH SOCIETY OF AUSTRALIA

“Thank you so much for your presentation at our Annual Seminar at North Ryde – you helped make the program the great success that it was. Many of the audience expressed that it was a wonderful day and they learned so much and it was great to meet you. You had the audience fascinated with your skill in making ‘fresh + fast’ recipes and your knowledge of food and nutrition. We have to compliment you on your choice of recipes, Teresa. If the Society had chosen the ‘menu’, we could not have done better. You truly are the (super) Healthy Chef. It is always delightful for us when a presenter has a philosophy identical to our own.” Roger French Natural Health Society of Australia

Website testimonials:

Hi Teresa
I just wanted to say 'thank you' for your wonderful website. I have just started on the path of wellness and have found your site and recipes such a help. They are straightforward and easy to follow and take the myth that this kind of diet is hard to follow. I have been trying to move my children's diet along a healthier path as well, and your recipes have been the most successful, especially the muesli bars / cookies etc as lunch box treats. Again, THANK YOU Sarah Thanks Teresa
I just wanted to say - you have an awesome website! I first graduated from nutrition and now am a doctor with great interest in nutrition/exercise! Because of my busy lifestyle I often pre-pare my meals for 5 days so, there is something healthy to eat in my fridge at all times. This week I prepared everything from this website! So, I have just purchased your book! thanks Sapna Hi Teresa
Today I feel an absolute overwhelming feeling to say thank you to you for this website. I only found it the other day but i wish i had found it long ago. Your recipes are beautifully simple and fantastic. I have cooked at least 2 everyday in the last few days and i just love that i can change a thing here and there and adapt them. Im studying nutrition and fitness but i admit with 2 young boys its a struggle. Finding your website has made sure i keep on track and it all comes down to what you eat. Just a thank you from one of the people who think you have done an awesome job helping people :-) Jane Hi Teresa,
I have been inspired to write to you because you have opened up my mind with regard to cooking and baking nutritiously and healthily.
I have always eaten really healthy but traditionally quite bland because I just didn't know how to be creative in the kitchen while still maintaining the nutrition and protein I craved.
Now with 2 children your recipes have shown me that myself and my wife can be creative in the kitchen, particularly for the children, while maintaining a healthy and nutritious diet. David Thanks Teresa.
Just wanted to drop you a quick email to say thank you for your wonderful website. I am an Aussie that has just made the move to London and it seems that this is a very unhealthy city. I sat in a staffroom eating rice crackers with avocado and tomato and I was the "odd one out", not to mention the countless times I have seen people (adults and children) eating crisps and chocolate for breakfast.
It is nice to know I have easy access to great information on health and well-being. Thanks again! Susan Hi Teresa
Thanks for your story, your skills and your willingness to share about better health. 
After an illness that's lasted almost 8 years and culminated in brain surgery several months ago, I'm mad on getting my hands on all the good health I can. This is a real second chance. Your green smoothies and soups in particular have been a recovery godsend... may you keep going! Looking forward to reading 80/20 tonight! Megan “We have the power to change the health in our society. We can be part of the solution by choosing better quality ingredients and designing healthier recipes that taste amazing and are good for us.” Teresa Cutter

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I find this very helpful and delicious, its just the kind of food i love simple yet full of flavour.

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