Learn How to Make Cauliflower Rice 3 ways. Plus, learn how to cook this rice for maximum nutrition to reduce the goitrogens that might otherwise be a bit hard on your thyroid.
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Table of Contents
Cauliflower Rice is Easy to Make
This recipe is easy to make with or without a food processor. If you are making a small amount, a hand grater works wonderfully. But if you want to make a big batch at one time, a food processor can speed the process up.
If you use a food processor, there is an optimal way to make the rice. You’ll want to use the grater blade. But what if your food processor didn’t come with a grater blade, or you can’t find it? You can use the chopping blade—but go slowly. As some of the cauliflower turns into rice, remove the grains. Any florets that remain can be re-chopped. The bottom line is that you want to avoid making paste!
A Dieter’s Friend
Cauliflower is a tasty rice substitute. It is a wonderful grain-free alternative that’s suitable for Paleo, Keto, and Low-Carb Diets. It’s also Whole30 appropriate.
Even if you don’t need to limit your carbs, cauliflower rice is a delicious side dish that helps to work more veggies into any diet!
If you plan to eat this “rice” a couple of times per week, be sure to watch the How to Make Cauliflower Rice video, to see the best way to prepare the rice to reduce the compounds known as goitrogens that can interfere with the thyroid’s ability to work properly.
More Keto, Paleo, and Low-Carb Friendly Recipes
If you’d like to make a tasty soup using your Cauliflower Rice, be sure to check out the nutritious Bone Broth recipes below. These recipes include Keto, Paleo, and Low-Carbohydrate friendly veggies:
- How to Make Keto Bone Broth with Anti-Inflammatory Herbs and Spices
- Best Vegetables for Keto Bone Broth
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How to Make Cauliflower Rice
Equipment
- Hand grater or food processor
Ingredients
- 1 head Cauliflower, leaves and core removed
Instructions
- Cut up the cauliflower into bite-sized florets.
- Grate the florets on a hand grater or in a food processor using the grating blade.
- If you do not have a grating blade for your food processor, you can use the chopping blade, but you will periodically need to stop the processor and remove that cauliflower which has been riced and reprocess the remaining chunks of florets. This will prevent the mixture from becoming over-processed.
- Next, boil the cauliflower rice in water for 2-3 minutes to help reduce the goitrogens. Drain afterward.
- At this point, you can store your cauliflower rice in the refrigerator for 2-3 days or in the freezer for 2-3 months.
- When you are ready to prepare your cauliflower rice, you can follow a simple recipe by sautéing it in a bit of butter and olive oil for 2-3 minutes. Remove from rice the heat and sprinkle it with salt to taste.
Video
Notes
Shop for items used in this blog post or video
Favorite Cauliflower Making Supplies
- Cuisinart Box Grater
- KitchenAid Gourmet Box Grater
- KitchenAid 7-Cup Food Processor
- KitchenAid 11-Cup Food Processor
- 4 Glass Bowl Set with Lids
- Stainless Steel Spider Strainer
- Stainless Steel Slotted Spoon
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Recommended Reading
- The Modern Pioneer Cookbook
- Nourishing Traditions
- Nourishing Diets: How Paleo, Ancestral and Traditional Peoples Really Ate
- The 3-Season Diet: Eat the Way Nature Intended: Lose Weight, Beat Food Cravings, and Get Fit
- Eat Wheat: A Scientific and Clinically-Proven Approach to Safely Bringing Wheat and Dairy Back Into Your Diet
