By Stephen T. Sinatra, M.D., F.A.C.C., F.A.C.N., C.N.S., C.B.T.
Although devoid of color, cauliflower makes up for its lack of personality with powerful nutrition – it’s really one of the healthiest vegetables you can eat. In fact, it’s been one of my top healing foods for decades, and for good reason. In addition to being an excellent source of fiber, cauliflower boasts a number of important nutrients, including vitamins B, C, and K, potassium, magnesium, and phosphorus.
But what really makes cauliflower shine is its rich supply of phytochemicals—antioxidant compounds that not only promote excellent health but also help fight some of our most serious diseases like neurodegenerative conditions, heart disease, and cancer.
Three of cauliflower’s most impressive cancer-fighting compounds are indole-3-carbinol (I3C), diindolylmethane (DIM), and sulforaphane. These have been shown to inhibit the occurrence, growth, and spread of prostate and estrogen-related cancers (breast, ovarian, etc.).
Cauliflower also has the ability to reduce inflammation—a top cause of heart disease—by curtailing the body’s output of inflammatory prostaglandins. And if that isn’t enough, cauliflower also contains omega-3 fats, which are able to penetrate layers of cholesterol-laden plaque, reducing inflammation in blood vessels and helping prevent plaque from clogging arteries.
Cauliflower is a member of the Brassica family of vegetables (also called cruciferous vegetables). The most well-known Brassica veggie is broccoli, and along with cauliflower, others include kale, cabbage, collard greens, arugula, watercress, and Brussels sprouts. While all of these cruciferous vegetables should make their way to your plate as often as possible, none are as versatile as cauliflower.
Cauliflower Rice
Because cauliflower doesn’t contain a huge amount of water, it lends itself to a variety of different cooking methods and preparations. You can bake it, broil it, roast it, grill it, and puree/mash it (to make healthy, low-carb “mashed potatoes”).
But one of the biggest trends we’re seeing lately is “riced cauliflower”…also called cauliflower rice. Simply put, this is cauliflower that is shredded to look and feel like traditional rice.
Cauliflower rice gives dishes all the texture and consistency of white or brown rice, with a mere fraction of the calories and carbohydrates. The proof is in the numbers: One cup of cooked cauliflower rice contains a scant 25-30 calories and 5-6 grams of carbs. By comparison, the same amount of white rice packs a whopping 240 calories and 53 grams of carbs. You can eat nearly 10 cups of cauliflower rice for the same caloric haul as one cup of white rice!
Cauliflower rice is especially popular among those who follow grain-free or Paleo diets, but really, anyone can make this simple substitution and save themselves a ton of calories and carbs—while at the same time adding invaluable nutrients to their diet. There are a few things to keep in mind if you want to do this…
How to Make Cauliflower Rice
To make cauliflower rice, start with a head of cauliflower, pull off the leaves, and break it down into smaller florets. Rinse the florets under cool water, then either dry them with a towel or allow them to air dry. Once dry, you can either grate the florets by hand or use a food processor to break them down into smaller rice-like pieces. It’s really as easy as that!
If you want to go even simpler, most grocery stores and wholesale retailers like Costco sell already-riced cauliflower in either the refrigerated produce or freezer sections.
To prepare cauliflower rice, you can either steam it or lightly sauté it in a couple tablespoons of butter/ghee, olive oil, or another healthy oil like avocado or coconut, on low-to-medium heat for three to five minutes. (Don’t simmer or boil directly in water, as this will leave the “rice” mushy and compromise its nutritional value.)
Cauliflower is rather bland on its own, which is why some people don’t like it. But honestly, I think this is a positive attribute. Much like chicken, tofu, and other bland foods, cauliflower rice can be spiced up however you want, and it easily takes on whatever delicious flavor that gets added to it.
Don’t expect cauliflower rice to replace regular rice in foods and dishes that require the sticky, starchy texture of the real grain. For instance, you’ll never see sushi rolls made with cauliflower rice. And in soups that call for wild-grain rice, you’d be sorely disappointed if you replaced it with cauliflower rice. But for meals where you would normally use a bed of rice to layer meats and/or veggies, or as an interesting side dish, cauliflower rice works wonderfully. Give it a try. I think you’ll be pleasantly surprised!
One final note: Cauliflower consistently falls on the Environmental Working Group’s list of fruits and vegetables least contaminated by pesticides and chemical fertilizers. So if you’re on a budget and can’t afford to buy organic cauliflower, you should be fine buying conventional. But if you can buy organic, it’s always a good idea—even if the risk of exposure is small.
Cauliflower Rice Recipes
The easiest and healthiest way, in my opinion, is to enjoy cauliflower rice with a delicious, cold-pressed olive oil – either extra virgin or a cold-pressed flavored olive oil. I like to lightly steam the cauliflower rice, then give it a generous drizzle of basil, garlic, or jalapeño olive oil and a few grinds of natural salt – simply delicious! If you prefer something that requires a little more effort, here are a couple easy rice recipes to try at home…
Cilantro-Lime Cauliflower Rice
This recipe is great with Mexican dishes!
• One head of cauliflower (or 4-5 cups of pre-riced cauliflower)
• 2 Tbsp olive oil
• Zest of two limes
• Juice of one lime
• ¼ cup cilantro (or more if you love it)
• salt/pepper to taste
1. Rice the cauliflower using a food processor (as directed above).
2. Heat a pan over medium-low heat.
3. Once hot, add the oil to the pan and allow it to heat up for about 30 seconds.
4. Add the cauliflower and heat for one minute, stirring constantly.
5. Add the lime juice and zest and heat/stir for another 2-3 minutes.
6. Top with cilantro. Heat for another minute. Sprinkle with salt and pepper to taste.
7. Serve immediately.
Garlic & Cheese Cauliflower Rice Recipe
• One head of cauliflower (or 4-5 cups of pre-riced cauliflower)
• 2 Tbsp extra virgin olive oil (EVOO)
• 2-3 gloves minced garlic (alternately, use 2 Tbsp of garlic flavored olive oil instead of minced garlic and classic EVOO)
• ¼ cup shredded organic cheese of your choice
• Sea salt/pepper to taste
1. Rice the cauliflower using a food processor.
2. Heat a pan over medium-low heat.
3. Once hot, add the oil to the pan and allow it to heat up for about 30 seconds.
4. Add the garlic and cook for 3-4 minutes, being careful not to burn it.
5. Add the cauliflower and heat it for 3-4 minutes, stirring constantly.
6. Top with cheese, salt, and pepper. Turn off the stove, cover the pan, and allow the cheese to melt.
7. Serve immediately.
Cauliflower Rice Spicy Veggie Stir Fry Recipe
- One head of cauliflower (or 4-5 cups of pre-riced cauliflower)
- 1 to 2 carrots, peeled and thinly sliced
- 1 to 3 cups of broccoli florets
- 1 to 2 cloves of garlic, grated
- 2 to 6 Tbsp jalapeno olive oil
- 2 to 3 teaspoons Italian herbs and spices
- Salt/pepper to taste
1. Rice the cauliflower and garlic clove using a food processor or grater (as directed above).
2. Steam the broccoli and carrots for 3 or 4 minutes until al dente (not mushy); run under cool water and set aside.
3. Heat a pan over medium-low heat, and add 2 Tbsp jalapeno olive oil.
4. Add the cauliflower and garlic, and heat for 3 to 5 minutes, stirring constantly.
5. Add the broccoli and carrots and stir for another minute
6. Stir in Italian herbs and spices, salt and pepper, to taste.
7. Serve immediately, finished with a drizzle of chili olive oil
Serves 3 to 4. For a complete meal, add grilled or baked chicken or shrimp at the same time as the broccoli and carrots.
Mangiare!
What Olive Oils does HeartMD Institute Recommend?
When searching the globe for the very best olive oils to offer at Vervana.com, Dr. Sinatra found Enzo’s Table to be the best source of Organic Extra Virgin Olive Oil. Enzo produces Extra Virgin and Flavored Olive Oils under the highest standards, and we are proud to now recommend Enzo olive oils to you. We sold them ourselves for over 7 years and continue to use them because we think they are THE BEST! We hope you enjoy them too.
AFFILIATE DISCLOSURE: This page contains affiliate links. Should you purchase products after clicking on them, we may earn commissions. Such commissions help fund the continued operation of this web site. We only recommend products Dr. Sinatra, himself, used and /or sold.
References and resources:
- Zhang WW, Feng Z, Narod SA. Multiple therapeutic and preventive effects of 3,3′-diindolylmethane on cancers including prostate cancer and high grade prostatic intraepithelial neoplasia. Journal of Biomedical Research. 2014;28(5):339-348. doi:10.7555/JBR.28.20140008.
- Fares F. The Anti-Carcinogenic Effect of Indole-3-Carbinol and 3, 3′-Diindolylmethane and their Mechanism of Action. Medicinal Chemistry, March 22, 2014.
- Ahmed FA, Ali RFM. Bioactive Compounds and Antioxidant Activity of Fresh and Processed White Cauliflower. BioMed Research International. 2013;2013:367819. doi:10.1155/2013/367819.
- The World’s Healthiest Foods. Cauliflower. WHFoods.org, Accessed April 16, 2018.
© 2018, 2020 HeartMD Institute. All rights reserved.
