A Cauliflower Rice Tutorial

Cauliflower rice is one of our favorite sides. In the beginning, I’ll be perfectly honest, I wasn’t fond of the stuff. I couldn’t get the texture right and it just always came out too soggy and too cauliflowery.

It took some time, but I actually think I’ve perfected (to our tastes!) cauliflower rice.

Below you’ll find a series of videos giving you step-by-step directions on how to rice your cauliflower!!

Basically,

1. Floret your raw cauliflower (or buy precut)

2. Wash your cauliflower if you haven’t done so already.

3. Pulse your raw cauliflower in a food processor or blender.

4. Heat fat

5. Add “riced” cauliflower

6. Stir in aromatics, seasonings, etcs.

Notes:

1. Switching up your herbs and seasonings can entirely change the flavor profile of your rice. Have fun with it.

2. No food process or blender? No problem. Take your washed, raw cauliflower florets to a cheese grater (just be prepared for a mess). No cheese grater? Just chop or mince as finely as possible!

Any other questions? Just ask!

Paleo Fried “Rice”

I was making this before I even turned paleo. For some reason, in the months before my transition, I had essentially given up all pasta and rice–opting for zucchini and cauliflower instead. This is one of the first paleo recipes I’ve ever made and it’s really, really, reeeeeaaallllyyyyy good. Trust me. I’m almost a doctor… Not really… Nor in the medical sense. Oh well.

This is a great recipe to use any leftover chicken that you may have lying around in your fridge. This is also a great way to use up some veggies you don’t know what to do with, or that are about to go bad. You can add just about any veggie you want to this and it will work. Consider mine guidelines, use your imagination. Add or swap veggies according to your taste.

 

Paleo Fried “Rice” (makes about 4-6 servings)

  • 1 Cauliflower, floretted (for direction on how to floret your cauliflower, please see my cauliflower mash post and just follow the first couple directions. Link is here)
  • A couple cloves of garlic, minced
  • 1 bell pepper, diced
  • About 4-6 mushrooms, sliced
  • 2 carrots, grated
  • 1 whole baby bok choy, sliced
  • About 1/4 c. frozen broccoli florets
  • A few stems of green onion, chopped
  • Some fresh ginger, peeled
  • Leftover Chicken, or rotisserie chicken (about 1-2 cups)
  • 2 eggs, scrambled and set aside
  • About 1 Tbsp of your fat of choice
  • Seasonings to taste: Coconut Aminos or Gluten-Free Dark Tamari Soy Sauce (Not technically paleo, but it is gluten-free, and I’m personally ok with using a few Tablespoons here and there), ground ginger, garlic powder, onion powder, chile powder, pepper
  • Cilantro, chopped

I got tired just typing that.

Ok, step one: Clean, trim, wash and floret your cauliflower. Place it in a veggie steamer and let it cook while you prep the other ingredients. *Note: Don’t overcook. Once a fork can go through it, it’s done. Take it off the heat.

Wash and prep your veggies. I often chop, dice, mince, then throw everything in one giant mixing bowl.

In a large pan, heat your fat of choice and add your veggies. You may choose to add some of your dry seasonings.

At this point, your cauliflower is probably thoroughly done. Transfer it to a mixing bowl (I used the one that just had all the freshly chopped veggies in it). Grab a potato masher and use it to break your cauliflower florets into rice-like pieces. You can also use a food processor for this. Just don’t accidentally turn it into a mash.

When you’re done, it should look like rice (kinda)!

As your veggies continue to saute, add some of your coconut aminos or [gluten-free] soy sauce. Allow it to reduce slightly.

Add your cauliflower “rice” to the pan and stir.

Check for seasonings. Add more as necessary. At this point, you can add your chicken and scrambled eggs.

Mix again, make sure all your ingredients are heated through. I like to top mine with fresh cilantro, though you can even fold some into the batch just before serving.

 

Enjoy!! Dinner’s done! Oh, and leftovers are great, too!

 

Also, expect some practical posts in the next week–like how to pack a paleo lunch, planning, prepping, etc.

 

Baked “Fried” Chicken and Garlic Cauliflower Mash

Poor cauliflower. Its cousin broccoli gets all the attention. Initially, I was not a fan of cauliflower masquerading as mashed potatoes. It just wasn’t right. The first time I made this recipe, they didn’t come out well. I didn’t like the taste, I didn’t like the texture, I didn’t like much about them. I decided to give them a shot again, and can happily report that these came out way better this time.

I’ll break this recipe into two parts: the baked chicken, and the cauliflower mash. I trimmed and put my cauliflower to boil before I got my chicken going and everything came out at almost the same time (granted my cauliflower was finished first, but it was no sweat reheating it slightly). Just budget your time. If you’re cooking more chicken than I was cooking (just two breasts), you may want to get your chicken baking before.

Baked “Fried” Chicken (Makes 2 chicken breasts)

  • 2 Chicken Breasts (or thighs, your pick)
  • 1 egg, beaten
  • About 4-5 Tbsp. of Coconut Flour
  • Seasonings: Italian Seasoning, Garlic Powder, Onion Powder, Salt, Pepper, Poultry Seasoning
  • Olive OIl

Preheat oven to 350 degrees F.

Place your beaten egg(s) in a shallow bowl or pan. In another shallow bowl or pan, mix your coconut four and seasonings (add lots, I accidentally poured my Italian seasoning from the wrong opening, thought it was too much, but when I mixed it, it looked perfect). You should be able to see your herbs and seasonings in your flour.

Dip your chicken breasts into the egg, then into the coconut flour. Flip over. Make sure your whole breasts are coated.

Pour a little olive oil into your baking dish. Add your chicken to the oiled baking dish and flip so there is a little oil on both sides.

Bake for about 20-30 minutes (make sure it’s thoroughly cooked). Flip breasts over halfway through.

Cauliflower Mash

  • 1 Head of Cauliflower
  • 1 cup of Vegetable or Chicken Broth
  • About 2 cloves of garlic
  • Seasonings: Salt, pepper

Clean up your cauliflower and get all the little leaves off. Floret your cauliflower and wash (I find it easier to wash once it’s been floret-ed).*To floret, hold cauliflower upside down and cut into it with a pairing knife.

In a medium saucepan, combine your floret-ed cauliflower, the cup of broth and the garlic cloves. Cover and place over medium heat. Allow to simmer long enough for the cauliflower to soften. Mix the cauliflower around about 5-10 minutes into the cooking process.

After the cauliflower has thoroughly softened, transfer some of the the cauliflower, garlic cloves and most of the broth into a blender.

Blend a little at a time, slowly adding more as necessary (you may not need to use all your broth). Add salt and pepper to taste.

 

Enjoy! Dinner’s Done!

Super Bowl

Many apologies. My schedule was completely disrupted with test planning, discussion-leading, book-reading and my boyfriend’s trip-planning to Indiana of all places…

Super Bowl Menu Ingredient List

  • Meat (Carne Asada, Chicken Breast, Chicken Tenders, Wings)
  • Hot Sauce (Frank’s Red Hot or some other alternative -check ingredients)
  • One cauliflower
  • Avocados
  • Tomatoes
  • Cilantro
  • Jalapenos
  • Garlic
  • Butter Lettuce leaves (aka taco shells)
  • An Orange, A Lime
  • Berries (Whatever seasonal mix you choose- I used strawberries (halved), blueberries, raspberries, and some blackberries)
  • Almond meal
  • Coconut Oil
  • Almond Extract, Vanilla extract
  • Agave Nectar (optional)
  • Mint, julienned (optional)
  • Fat of choice, olive oil
  • Salt, pepper

I’ll post the recipe for the dessert because I actually have that done (but not put together).

Paleo Berry Pie

Preheat oven to 350 degrees F.

In a large bowl, mix your berries, mint, a teaspoon of vanilla extract and a tablespoon of agave nectar (you could even do a squirt of fresh orange juice instead). Set aside in the refrigerator.

For the crust, place 10 oz of almond meal, about 4 tablespoons of coconut oil, about a teaspoon of almond mean and a squirt of agave nectar in a food processor.

Pulse until it forms a crumbly dough.

Grab a pie pan and press your almond meal dough into it.

Bake in the oven for about 15-30 minutes (sorry, I didn’t keep track. Baking is not my forte). It will be nice and golden brown.

When you’re ready to serve, Add your berry mix to your crust. Top with coconut cream if you wish. I think I prefer it to real whipped cream *gasp*

Wings

Preheat oven to 400 degrees F.

Place wings on a baking sheet, brushed lightly with your fat of choice, some salt and pepper.

Once fully cooked (About 30 minutes, I would guess. Be sure to check so you don’t consume undercooked poultry), remove from oven. In a zip top bag or a mixing bowl, toss your meat with your hot sauce.

Note: I’m not a wing fan. Too much effort for not enough meat. I’ll be doing this recipe with chicken breasts that I will cut into bite-sized nuggets.

Cauliflower Fries

Preheat oven to 400 degrees F.

Floret a cauliflower. In a large bowl, toss the cauliflower florets with a little bit of olive oil, salt and pepper. Bake for about 30 minutes. Flip halfway through. Keep them in longer if you’d like them crispier.

Guacamole

Mash avocados with freshly chopped cilantro, diced tomato, minced jalapeno, minced jalapeno, lime juice, salt and pepper. Season to taste. (You could always just cheat and buy some delicious stuff from here.)

Just grill your meat for your tacos. Stuff your butter leaves and top with fresh guacamole and/or pico de gallo. If you’ve forgotten how to make pico, click here.

Hope you have a great Super Bowl Sunday! Photos will follow.

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Fajitas!! (And yummy Mexican Cauliflower “Rice”)

Today’s recipe is so flavorful and delicious, you can serve it to your friends who aren’t paleo and they won’t miss a thing. I’ll present you with two variations. I made my boyfriend shrimp fajitas (which I will base today’s recipe on), but I made myself chicken fajitas since I’m not a big fan of seafood. To round at the dish I made a simple cauliflower dish to imitate Mexican rice. Top with sliced avocado, guacamole, pico de gallo (or all three) and you have a delectable dinner. The cauliflower dish takes longer, so if you’re going to have to two together, begin prep for the cauliflower before you start cooking the shrimp. Enjoy!!

Shrimp Fajitas (I’m guessing this makes about 4-6 servings)

  • A little of your fat of choice
  • 2.5 lbs of shrimp (peeled and deveined)
  • 1 onion (I used a red onion), sliced
  • 1 bell pepper (I used green), sliced
  • Green onion, chopped
  • Cilantro, chopped
  • 2 cloves of garlic, minced
  • Juice from a lemon, or lime (I used a little bit of both)
  • Seasonings to taste: granulated onion, lemon pepper, salt, pepper, and menudo or pozole seasonings (This is an ingredient that is readily available at Latin markets. They contain a combination of dried oregano, garlic, citrus peel and chile flakes. Certain varieties–like those at Sprouts–contain sugar. Read the ingredients. Those at Latin markets don’t generally have sugar).

If your shrimp is frozen, let it thaw. Either way, rinse. In a large bowl (big enough to toss your shrimp), mix all of your seasonings then toss with your shrimp. Allow to sit while you prepare the rest of your veggies.

Slice your onions and bell peppers, chop your green onion and cilantro, and mince your garlic. Set aside half of your green onion, cilantro and garlic for the cauliflower “rice” (recipe to follow).

In a large pan (I used a wok), heat your fat of choice over medium, then add the onions, bell pepper and garlic. Once your veggies have softened a little, add your shrimp that you have allowed to sit in the seasonings. Squeeze in a little bit of the juice of a lemon or lime (or both). Once all the shrimp turns pink, remove from the heat. Add more seasonings to taste.

 

Mexican Style Cauliflower “Rice”

  • I head of cauliflower
  • 1 can/jar of diced tomatoes (drain excess liquid)
  • 1 can/jar of tomato sauce
  • Green onion
  • Cilantro
  • Garlic
  • Seasonings to taste: Menudo or pozole seasoning, salt and pepper

To prep your cauliflower, rinse, then cut into florets. Dump your cauliflower into a medium saucepan (with a lid). Add a couple inches of water and heat. Boil/steam the cauliflower until it is soft. Once it’s soft, drain off all the excess liquid. Using a potato masher, break the cauliflower down until it “rices.” Add the cilantro, green onion, and garlic you reserved (above) to the mix in addition to the diced tomatoes and the tomato sauce. Reheat while checking for seasonings. Once you have achieved your desired taste, serve the cauliflower “rice” with a little bit of your fajita mixture on top.

Chicken Fajitas Over Cauliflower "Rice"

 

Shrimp Fajitas Topped with Sliced Avocado and Fresh Pico de Gallo

Dinner’s done!!

Variations: You can substitute any other meat for the shrimp. I used chicken breast. Just adjust your cooking time. Fajitas are just like stir fry. Add as many different kinds of veggies as you’d like. Almost any veggie you have on hand would work in this dish.