Healthy Eats: Cauliflower ‘fried rice’ a great way to add more veggies to your table

cauliflowerBY DENISE LAU

I’m always looking for ways to “health-ify” my favorite comfort foods, subtracting carbs and adding veggies. So I was pretty stoked when I recently stumbled across this cool recipe for “fried rice” using cauliflower instead of rice. Yes, cauliflower.

And here’s the kicker: It tastes good and actually looks like fried rice. That makes fried rice cauliflower a great way for you to sneak more veggies onto your dinner table (and onto your kids’ plates).

There are lots of variations to this recipe, so I chose a fairly straightforward one and modified it. The key is to be creative. Add veggies and spices that you like in your fried rice. (Incidentally, my hubby wouldn’t try this “rice” without adding some fried-up canned meat. At least it was a healthier version of the fried rice he usually eats.)

What you’ll need

• ½ a head of cauliflower

• 1 tbsp oil (you pick your favorite)

• 3 cloves garlic, minced

• ½ cup chopped carrots

• ½ cup frozen peas

• ½ cup chopped onions

• 2 eggs, lightly beaten

• Bragg’s amino acids or soy sauce to taste (start with 1 tbsp)

• ½ tsp oyster sauce

• black pepper


rice21. Break the cauliflower into small pieces, and put pieces into a food processor (do a couple of batches if you only have a small one). Process for a few seconds, until the cauliflower resembles rice. I didn’t have a processor so I used my blender to blend chopped up bits in handfuls to break it down more.

2. Heat the oil in a wok or frying pan, and add the cauliflower “rice.” Cook for several minutes over medium heat, stirring occasionally, until the cauliflower starts to turn just slightly golden brown.

3. Add the garlic and vegetables, and cook for another five minutes.

4. Make a well in the middle of the pan, and pour the lightly beaten eggs in the middle. Try not to pull in too many of the other ingredients as you cook the eggs over low heat, gently scraping the eggs off the bottom of the pan, until they are almost cooked. Gradually mix the other ingredients in until the eggs are fully cooked.

5. Add the Bragg’s amino acids or soy sauce, oyster sauce and plenty of black pepper to taste. Mix well and serve warm.

What comfort food have you health-ified? Share your recipe!

denise bio


Denise Lau is a content specialist at HMSA and blogs about mommyhood with her #808moms series. She has her hands full with a precocious, artistic daughter and active son. Her goal is to be healthy and fit while her kids become successful, well-rounded adults. Follow her on Twitter.

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