Cauliflower Rice

​Cauliflower seems to be pretty popular these days! From making pizza crust, buffalo wings, "rice" and eating it raw or cooked, cauliflower is pretty versatile. A cousin of broccoli, cauliflower is a member of the cruciferous group of vegetables. 

​It contains a healthy range of minerals, vitamins and antioxidants that are beneficial for our overall health.  These nutrients include vitamins C, K and B6, omega 3, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, folate, pantothenic acid, potassium, and manganese. Health benefits of cauliflower also include healthy digestion. A typical serving of cauliflower provides over 3 grams of dietary fiber, which is essential to maintain a healthy digestive system. It is low in calories so it makes for great vegetable to eat when dieting. 

​Here is a simple Cauliflower Rice dish which would make a delicious and healthy, low carbohydrate and gluten free meal.

Yield: approximately 4 servings

Ingredients:

• 1 head of cauliflower, finely chopped in food processor
• 2 carrots, diced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 2 ribs celery, thinly sliced
• 1 tbsp grated fresh ginger
• 1, 15 oz can kidney beans

Directions:

1. Cut the head of cauliflower into quarters, then trim out the inner core from each quarter.
2. Break apart the cauliflower into large florets.
3. Add the cauliflower to a food processor. Process in two batches if necessary.
4. Process the cauliflower in pulses until it has completely broken down into rice-sized granules.
5. Add the carrots, bell pepper, zucchini and celery (and any other favorite veggies) to large pan with ½ cup water.
6. Sauté until veggies are soft about 5-10 minutes.
7. Add in the cauliflower, kidney beans, and ginger and combine well.
8. Cook about 5-10 minutes more.
9. Add 2 tbsp. tamari, soy sauce, or liquid aminos and mix well.
10. Top with sesame seeds.
11. Serve.

​We hope you enjoy this simple and delicious dish! "Make It Healthy and Make it Fun!"

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