Healthy Cauliflower Fried Rice

Healthy cauliflower fried rice is a great recipe, very quick and easy to make. A real healthy meal can be matched to any dish. Alternative to rice and it's a lot healthier. This is very simple and delicious and the whole family will enjoy and budget-friendly meal.

Some health benefits of cauliflower in our diet

Cauliflower is a cruciferous vegetable that is low in calories but high in nutrients, making it an excellent addition to a healthy diet. Here are some potential health benefits of consuming cauliflower:

Nutrient-rich: Cauliflower is an excellent source of vitamin C, vitamin K, folate, and dietary fiber. It also contains smaller amounts of other vitamins and minerals.

May reduce the risk of certain cancers: Some studies suggest that consuming cruciferous vegetables like cauliflower may reduce the risk of certain cancers.

May improve heart health: Cauliflower is a good source of antioxidants, which can help reduce inflammation and may lower the risk of heart disease.

May aid digestion: The fiber in cauliflower can help promote healthy digestion and reduce the risk of constipation.

May support brain health: Some studies suggest that the choline found in cauliflower may help improve cognitive function and protect against age-related cognitive decline.

May promote healthy weight: Cauliflower is low in calories and high in fiber, which can help you feel fuller for longer and may aid in weight management.

It's worth noting that while cauliflower has many potential health benefits, it is not a cure-all, and should be consumed as part of a balanced diet.

Cauliflower fried rice is the best way to feed kids healthy vegetables. They won't even notice the difference between fried rice.

How to Prepare Cauliflower Fried Rice

There are so many ways to prepare cauliflower fried rice:

• Grate - using a grater just use the bigger hole to grate the cauliflower.
• Food processor - the easiest way to mince your cauliflower, but make sure not to overdo it, or will be too fine. This is the method I use, using my Ninja food processor.
• Sharp knife - using your sharp knife cut into a rice-sized.
• Buy chopped cauliflower at any local supermarket freshly chopped or frozen and ready to cook.

Cauliflower rice is a very versatile vegetable that can make any side dish or main meal. Like stir fry, soup, casserole, salads, bake or even fried. And just add any fresh herbs like chives, dill, basil, or parsley and you can also season with spices like turmeric, curry powder, chili, cumin, or paprika.

You can also add some sauces like soy sauce, fish sauce, or oyster sauce to your cauliflower fried rice. Add extra chicken powder or vegetable powder to your cauliflower fried rice to make it a little bit tasty. But salt and pepper will do.

How to Make Healthy Cauliflower Fried Rice

Ingredients to make healthy cauliflower fried rice

• 1 whole head of cauliflower chopped/minced
• 1 cup frozen corn
• 1/2 cup frozen green peas
• 1/2 cup beans cut into 1 inch
• 1/2 cup red capsicum chopped
• 4-5 gloves of garlic chopped
• 2-3 Tbsp olive oil
• salt and pepper to taste
• Chopped fried eggs for garnishing

How to cook healthy cauliflower fried rice

• Heat oil in a medium wok over medium heat.
• Sauté garlic until softened.
• Add corn, peas, beans, and capsicum and stir for 1 minute.
• Add the chopped cauliflower season with salt and pepper mix until well combined.
• Cover for 2-3 minutes.
• Garnish with chopped fried eggs.
• Serve while it is warm.

You can also try below recipe ideas for cauliflower

Roasted Cauliflower

Toss cauliflower florets with olive oil, salt, and pepper, and roast in the oven until tender and golden brown. This simple preparation allows the natural sweetness and nuttiness of the cauliflower to shine through.

Cauliflower Pizza Crust

Combine cauliflower rice with egg, cheese, and spices to create a gluten-free, low-carb pizza crust. Top with your favorite pizza toppings and bake in the oven.
Cauliflower Soup: Sauté cauliflower florets with onions and garlic, then simmer with broth until tender. Blend until smooth and creamy for a delicious and nutritious soup.

Buffalo Cauliflower Bites

Toss cauliflower florets in a mixture of flour, spices, and buffalo sauce, then bake until crispy. Serve with blue cheese dressing for a vegetarian take on classic buffalo wings.