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Cauliflower Rice

Cauliflower rice is a awesome option if you are looking to increase your vegetable intake. It can easily be substituted for any rice dish because it takes on any flavour. Not to mention you are getting 3g of fiber per 1 cup! 


  • 1               Cauliflower head, chopped into smaller pieces

  • 1 tbsp.   Olive oil

  • Salt and pepper to taste



  1. Wash the cauliflower.

  2. Using a food processor (or blender), pulse until cauliflower has reached a rice shape.

    1. Be careful not to process too much or else it will turn into a mashed potato consistency.

    2. You may need to do this is a couple separate batching depending on how big your processor is and how much cauliflower you have.

  3. Heat oil in pan on medium then add the cauliflower rice and your seasonings to taste.

  4. Cook for 3-5 min.

  5. Substitute this for rice in your favourite rice dishes!

  6. You can also use cauliflower rice in a salad. Just skip steps 3 & 4 and add the riced cauliflower right into your salad bowl with your favourite salad ingredients.

  7. Enjoy :)

Serving size: 1 cup

Created by: Christine Gemmell

Prepared by: Christine Gemmell

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