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.

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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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