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You’ll need

One head of cauliflower, about 500 gms, broken by hand into florets, including the stem. Really, all you’re throwing away are the leaves.


How to

Boil some water in a large saucepan, and when the water is bubbling, drop the florets in so they’re covered. Leave them in for exactly five minutes. Time it or the cauliflower gets soggy. The florets should be ‘al dente’. I must point out that the less you cook the cauliflower, the better it tastes. Experiment to see how best you like it.

Remove and drain thoroughly in a colander. You can pat the florets dry if u can’t wait for them to drain naturally.


Alternatively, if you have a steamer, you can steam the cauliflower florets. I don’t have one, sadly.


Now put the cauliflower in a food processor and give it a whirl or two, until the florets resemble grains of cooked rice.


If you don’t have a food processor or are just too lazy to clean up all the parts after you’re done, simply grate the cauliflower florets by hand.


The taste is the same. And I’ve done it several times, especially when I didn’t need a large quantity of cauliflower. Like a dinner for two (or one).


Voila, you have rice! That’s it. Nothing more to it.


It looks like rice, and once you add something on top, it tastes almost like rice. I say ‘almost’ because there may be purist or two in whose hands this book has accidentally fallen into, the type who says Basmati or bust, but Cauliflower Rice is about as good a rice substitute as you’re ever going to eat. And when you add the additional health and weight loss benefits, you can’t really have any negatives at all.


Carb count

  • 500 grams of Cauliflower Rice contains 26.5 gms in total carbs, 50 per cent of which is fibre, leaving us with 14 grams of net carbs.

  • This can feed between four to six people, depending on what else you serve it with.

  • That’s 3.5 grams of carbs per person for four people and 2.3 grams in carbs per serving for six people


Serve with

Anything and everything. You can add a little salt if you want.

Plain Rice


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