Vegetables: Cauliflower rice

Rice is great for you for so many reasons, but definitely makes a dish feel heavy. If you're in the mood for something lighter but still want the texture - cauliflower rice is your new best friend. Happily, it's also a great way to sneak an extra veggie into your day.

Like other cruciferous vegetables, cauliflower is rich in sulphur which boosts our liver's detoxifying enzymes. While better detoxification is already a win, cauliflower also contains phytonutrients that improve immune function and lower cholesterol.

You can eat your cauliflower rice hot or cold. It can be used in fried rice, as a base for a burrito bowl, to bulk out a salad, as a quick risotto base, in sushi, as a creamy addition to a smoothie, instead of flour in a pizza base... the list goes on. Stash some cauliflower rice in your freezer and you won't regret it.


  • 3 heads cauliflower

  • Box of sandwich bags

  • 1 large freezer bag


  1. Wash the cauliflower thoroughly, as nobody wants dirt in their rice. Chop into large pieces

  2. Using a food processor with the grater blade attached (or a box grater if you don't have one), grate the cauliflower chunks into rice-sized pieces.

  3. In roughly 1-cup batches, place the cauliflower rice on paper towels and squeeze out the excess water.

  4. Once the water has been squeezed out, place half a cup of cauliflower rice into each sandwich bag until you have packaged all of your rice

  5. Seal the sandwich bags with minimal air inside, and place them inside the large freezer bag. Label the large freezer bag with "cauliflower rice" and the date, and store in the freezer until required.

VEGETABLESCourtney Allely