Shed weight with cauliflower rice? That is the way it works!

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What’s cauliflower rice?

Cauliflower rice is a wholesome low-carb facet dish which you can swap out 1:1 for regular rice on the plate. It consists of one hundred pc contemporary cauliflower. And the style? Don’t be concerned: cauliflower has little or no style of its personal and you’ll hardly style any distinction to basmati rice & co. Since you do not boil it, solely fry it, it additionally has a superb chew and isn’t mushy.

Are you able to shed pounds with cauliflower rice?

Completely! Cauliflower is among the hottest greens amongst low-carb followers for a cause. The cauliflower – as additionally it is referred to as in Austria – is an actual light-weight with round 23 energy per 100 grams. A standard portion is about 200 grams, which suggests: If you happen to select cauliflower or cauliflower rice as a facet dish, you make a low-calorie and wholesome selection.

On the lookout for scrumptious essential dishes to shed pounds?

The “white large” from the vegetable division additionally accommodates no fats, hardly any carbohydrates, however a lot of necessary nutritional vitamins (e.g. vitamin C and folic acid) and minerals similar to potassium. Cauliflower can be a superb supply of fiber and naturally retains your digestion match. On the lookout for extra wholesome fiber sources? Proper this manner!

How do you make cauliflower rice?

Making cauliflower rice is very easy. All you want is a contemporary head of cauliflower, which you first reduce into small florets. A small head or half a big cauliflower is sufficient for two servings.

There at the moment are three alternative ways of creating “rice” from the contemporary, uncooked cauliflower florets:

1. With the blender: That is the quickest and simplest way, however you may want a stand mixer with a pulse operate. After all, you may also use a meals processor. Put the contemporary florets in parts into the respective container and preserve urgent the heart beat button. Progressively shred the cauliflower into items the scale of a grain of rice.

2. With the grater: Take an everyday, coarse grater and manually course of the florets into small grains of rice. It is even sooner with the super-sharp grater from Microplane. Simply watch out to not scrape your fingertips off! Grating takes quite a bit longer than the blender technique and likewise makes extra mess within the kitchen.

3. With the knife: You can too make your cauliflower rice with a big knife by merely chopping up the florets. That is additionally time-consuming and cleaning-intensive, however works with out technical aids.

Essential: Sadly, the entire thing would not work very nicely with frozen cauliflower, as a result of in the long run you’ll have produced cauliflower mash as an alternative of cauliflower rice. Positive, you may also eat it and simply name it cauliflower puree, however we wish to make an alternative to rice and never porridge.

After you might have processed the cauliflower into rice, it’s time to put together it: You might theoretically eat it uncooked, however it tastes significantly better if you happen to fry the rice substitute in a pan with oil for a couple of minutes. Cooking it like rice is just not a good suggestion, as it would prepare dinner and turn out to be mushy in only a few seconds.

You should utilize a vegetable oil of your selection for frying, for instance fragrant coconut oil. Warmth the oil in a pan and stir-fry the cauliflower rice over medium-high warmth for about 5 minutes. Season with salt, pepper and different spices or herbs of your selection and the low-calorie rice various is prepared.

Recipe concepts with cauliflower rice

Serve the cauliflower rice with fish, meat, as a filling, with a curry or as a base for a vegetarian essential course, similar to our Asian fried rice:

Asian low-carb cauliflower fried rice

Low-carb cauliflower rice is the right rice various if you happen to’re attempting to lose just a few kilos

Ulrike Holsten Asian low-carb cauliflower fried rice Elements for two serving(s)

  • 0.5 head of cauliflower

  • 1 medium onion(s)

  • 1 medium carrot(s)

  • 2 medium spring onion(s)

  • 1 tbsp coconut oil

  • 100 grams of peas

  • 2 medium egg(s)

  • 2 tbsp soy sauce

  • 1 tsp agave syrup

  • 1 pinch chili flakes

  • 1 clove garlic


  1. Roughly chop the cauliflower and briefly shred it in a blender or meals processor into rice-grain-sized items, not a pulp!

  2. Lower the onion and carrots into small items, press the spring onions into rings and the garlic.

  3. Warmth the oil in a wok or wok pan and sauté the onion, carrot and peas for about 3 minutes. Put the greens on a pan and crack the egg on the opposite facet, whisk and permit to set. Combine egg and greens collectively.

  4. Now add the cauliflower rice and refine with soy sauce, agave syrup, garlic and chili. Go away on the range for one more 2 to three minutes and high with spring onions earlier than serving.

  • Energy (kcal): 267
  • Fats: 13g
  • Protein: 17g
  • Carbohydrates: 21g

Miso Salmon with Cauliflower Rice

Cooking low carb will be really easy: low carb rice plus wholesome protein supply from the ocean – an ideal mixture for dropping pounds.

Nato Welton Miso Salmon with Cauliflower Rice Elements for two serving(s)

  • 240 grams of salmon

  • 0.5 head of cauliflower

  • 1 medium spring onion(s)

  • 1 bunch coriander

  • 0.5 pods of chili

  • 1 tsp coconut oil

  • 2 tablespoons miso paste

  • 1 cm ginger

  • 1 tsp maple syrup

  • 1 tsp tahini

  • 1 medium lime(s)


  1. Preheat the oven to 160 levels.

  2. Place salmon fillets on 2 separate items of aluminum foil. Combine the elements for the glaze, grate the ginger, squeeze the lime. Unfold this over the salmon, then shut the foil so there’s some air across the salmon and prepare dinner within the oven for about quarter-hour.

  3. Now chop the cauliflower with the blender into rice-sized items to “rice”.

  4. Lower the spring onions into rings, chop the coriander, deseed and chop the chili pepper.

  5. Warmth the coconut oil in a pan and sauté the spring onions and chili. Add the cauliflower rice and prepare dinner for five minutes till tender. Sprinkle over the coriander.

  6. As soon as the salmon is cooked, serve with the cauliflower rice.

  • Energy (kcal): 357
  • Fats: 23g
  • Protein: 30g
  • Carbohydrates: 8g

Are you able to freeze cauliflower rice?

Positive, you’ll be able to freeze cauliflower rice with none issues. It’s best to fill it right into a freezer bag or a can after chopping it up and fry it in a bit of oil as normal after defrosting. It additionally retains within the fridge for 3-4 days.
By the way in which: Cauliflower rice is now even out there as a ready-made product within the frozen meals division, for instance at REWE. Frosta additionally has an important high-protein dish for all health followers: cauliflower rice with rooster in teriyaki sauce.

Conclusion: An inexpensive and wholesome rice various

Cauliflower rice is good for anybody on a low-carb or ketogenic weight loss plan, who likes to strive one thing new within the kitchen or simply desires to save lots of just a few energy when consuming. It is low cost, low-carb, and tremendous straightforward to make—an ingenious low-carb development you need to undoubtedly strive.

On the lookout for recipe inspiration in your low-carb weight loss plan? Then merely obtain our cookbook:

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Written by Marcus

Fitness is not always easy and there is no perfect plan for everyone to stay fit for life. That is why I have set myself the goal of finding the most accessible way for people to build healthy lifestyles.

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