Tag Archives: anti-nutrients

Chicken and vegetable cauliflower rice

A budget friendly, nutritious and easy to prepare meal. I used a whole cauliflower for this recipe and was amazed at the plentiful quantity it made. Cauliflower rice is a great alternative to real rice, and you will be amazed at how similar it looks and tastes. 

2014-09-03 19.02.07

Enough to feed the whole family.

Ensure that you use fresh ingredients. You can use your favourite vegetables but l used mostly greens in this one such as bok choy, celery, broccoli, spring onion tops and snow peas, plus some carrot and bean sprouts.

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A beautiful fresh cauliflower.

This is a dish that can be pre-prepared early in the day so that at dinner time it will take a very short time to cook. It is a matter of processing the cauliflower, washing and chopping all of the vegetables and dicing the chicken. This can all then be kept in separate bowls or containers in the fridge until required.

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Preparation is the key! One whole cauliflower, 2 free range chicken breasts and your favourite vegetables.

My favourite way to make cauliflower rice is to cut the fresh cauliflower into smallish pieces and then blend it in the food processor. This takes about 10 seconds to turn into cauliflower rice. You don’t want it in the food processor too long or it will be a pulp and wont cook nicely.

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Wash the raw cauliflower and cut it into pieces that will fit into the food processor.

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Process the cauliflower until it resembles rice and is an even consistency.

Steps:

I used a largish fry pan which l pre-heated on a low temperature and added some olive oil. You know the pan is too hot if the oil is smoking. High heats will damage the oil so go gently with the heat.

Add the diced chicken to the pan and lightly brown. Next add the cauliflower rice and let it cook for a few minutes, followed by the vegetables and any spices you are using. I just used pink rock salt and ground black pepper, but l have in the past added fresh garlic, ginger and lots of spices such as tumeric, cumin, paprika and cinnamon. You can also add some sauces such as a fish sauce or Tamari, but l have been having food intolerance reactions to a lot of spices at present so kept this dish plain. The cauliflower rice often changes colour depending on the spices or vegetables you use and can look so stunning.  Don’t over cook the vegetables or rice to retain the nutrients. I put mine on a nice large platter to serve and it looked wonderful.

You can take this to work the next day for lunch to have cold and use different meats, or just have it as a side dish. A very fresh and clean cauliflower is essential to the success of this dish and it is so light and healthy that it is a great meal to have at night when you don’t want to overload your digestive system.

If you have enjoyed this post please share with a friend. I am on Instagram at holistic_paleo and Twitter at Holistic Paleo@carolynlgray

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Chicken and vegetable cauliflower rice

A budget friendly, nutritious and easy to prepare meal. I used a whole cauliflower for this recipe and was amazed at the plentiful quantity it made. Cauliflower rice is a great alternative to real rice, and you will be amazed at how similar it looks and tastes. 

2014-09-03 19.02.07

Enough to feed the whole family.

Ensure that you use fresh ingredients. You can use your favourite vegetables but l used mostly greens in this one such as bok choy, celery, broccoli, spring onion tops and snow peas, plus some carrot and bean sprouts.

2014-07-10 17.49.21

A beautiful fresh cauliflower.

This is a dish that can be pre-prepared early in the day so that at dinner time it will take a very short time to cook. It is a matter of processing the cauliflower, washing and chopping all of the vegetables and dicing the chicken. This can all then be kept in separate bowls or containers in the fridge until required.

2014-09-03 12.26.31

Preparation is the key! One whole cauliflower, 2 free range chicken breasts and your favourite vegetables.

My favourite way to make cauliflower rice is to cut the fresh cauliflower into smallish pieces and then blend it in the food processor. This takes about 10 seconds to turn into cauliflower rice. You don’t want it in the food processor too long or it will be a pulp and wont cook nicely.

2014-06-25 18.38.33

Wash the raw cauliflower and cut it into pieces that will fit into the food processor.

2014-09-03 12.27.08

Process the cauliflower until it resembles rice and is an even consistency.

Steps:

I used a largish fry pan which l pre-heated on a low temperature and added some olive oil. You know the pan is too hot if the oil is smoking. High heats will damage the oil so go gently with the heat.

Add the diced chicken to the pan and lightly brown. Next add the cauliflower rice and let it cook for a few minutes, followed by the vegetables and any spices you are using. I just used pink rock salt and ground black pepper, but l have in the past added fresh garlic, ginger and lots of spices such as tumeric, cumin, paprika and cinnamon. You can also add some sauces such as a fish sauce or Tamari, but l have been having food intolerance reactions to a lot of spices at present so kept this dish plain. The cauliflower rice often changes colour depending on the spices or vegetables you use and can look so stunning.  Don’t over cook the vegetables or rice to retain the nutrients. I put mine on a nice large platter to serve and it looked wonderful.

You can take this to work the next day for lunch to have cold and use different meats, or just have it as a side dish. A very fresh and clean cauliflower is essential to the success of this dish and it is so light and healthy that it is a great meal to have at night when you don’t want to overload your digestive system.

If you have enjoyed this post please share with a friend. I am on Instagram at holistic_paleo and Twitter at Holistic Paleo@carolynlgray

Cauliflower rice: A healthy alternative

Cauliflower rice is a great alternative to real rice, and you will be amazed at how similar it looks and tastes.

2014-07-10 17.49.21

A beautiful fresh cauliflower.

Why would you want to eat cauliflower rice when you can eat actual rice!

Following the Paleo diet does mean that grains in general are excluded from the diet as they contain a nutritional profile that we are not genetically designed for which can wreak havoc on our digestive systems and overall health. For me the main reasons why cauliflower rice is a better choice than white or brown rice focus on: 1/Gut health -for those of us with issues such as a leaky gut, vitamin and mineral deficiencies, irritable bowel syndrome and food intolerances, 2/Nutrition-more readily available nutrients and no anti-nutrients, 3/Weight management-lower in kilojoules, 4/Balancing blood sugar levels-rice is a very concentrated form of carbohydrate.

Cauliflower is an amazingly nutritious vegetable that is low in fat and carbohydrates and has some wonderful vitamins and minerals such as Vitamin C and the B complex vitamins which can help to keep you healthy, protect against certain cancers, boost your immune system as well as lots of wonderful minerals such as manganese, copper, iron, calcium and potassium.

Cauliflower has a glycaemic index (GI) of just 15 making it a very low GI food which helps to slow down its digestion and maintain healthy blood sugar levels. The GI is from 1 to 100 and white rice is on the high end of the scale with a GI of 65 and brown rice slightly lower at 55. Rice, especially white rice is a high starch food and will break down and covert to glucose very quickly in the body causing blood sugar peaks unless it is used immediately as an energy source as for example in very active people. For everyone else this can be a problem as the body needs to deal with the influx of glucose into the bloodstream.

Brown rice has an outer casing of bran and husk which takes longer to break down but this can in itself cause problems in the digestive tract as the brown rice is hard to digest and irritating to the gut lining. The outer layer of the brown rice contains anti-nutrients called phytates and lectins which bind to minerals such as copper, zinc, iron, magnesium and calcium so that they are unable to be absorbed. This can therefore reduce the nutritional value of the brown rice and impact the absorption of other nutrients being consumed.

Cauliflower is also lower in kilojoules than rice, with one cup of cauliflower having just 104 kilojoules compared to one cup of cooked rice which has 804 kilojoules. Cauliflower is also much quicker to cook than rice, especially brown rice and is very versatile in how it can be used.

All of the reasons l have discussed are important to me as my health issues are centered around my gut health and issues regarding malabsorption of nutrients. Cauliflower rice is a good choice for me as a healing diet is one which enhances health and wellbeing and over the past two years l have slowly been adapting my diet to support my wellness goals. I take a lot of nutritional supplements daily as well which are very costly and l do not want to be eating any foods which would impact the absorption of these vital nutrients.

How to make cauliflower rice!

My favourite way to make cauliflower rice is to cut the fresh cauliflower into smallish pieces and then blend it in the food processor.

2014-06-25 18.38.33

Wash the raw cauliflower and cut it into pieces that will fit into the food processor.

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Process the cauliflower until it resembles rice and is an even consistency. The rice is now ready to use in your favourite dishes.

The cauliflower rice can now be added to a pan and lightly cooked such as in a stir fry.

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Place fresh vegetables into the pan with the cauliflower rice. The whole dish will be ready in minutes.

The cauliflower will soak up any spices that are added and change colour.

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Add spices to the pan such as cumin and tumeric and watch the rice change colour.

Another method is to steam the cauliflower pieces first and them process them in the food processor and then you can have it plain or just give it a quick cook in the pan with the fresh ingredients.

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The cauliflower is in the steamer. It can also be mashed with a fork using this method if you don’t have a food processor.

Some lovely colours can be created with the cauliflower as it soaks up the juices and spices. Below is a dish l cooked with the first photo showing the raw ingredients and then the development of the colour once the dish is cooked in the second photo.

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The uncooked cauliflower with the raw vegetables including beetroot

 

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A beautiful colour has developed from the combination of the tumeric and beetroot.

Sometimes the cost of cauliflowers can be quite high but when in season this cruciferous vegetable can be purchased very cheaply which is a good time to experiment with this dish. It is very easy to use a whole cauliflower if you are making enough for the family, or if you want to take some for lunch the next day. The smell of just cooked cauliflower is so delicious, and this is especially true when steaming it. I hope that you give the cauliflower rice a try and think about whether rice as a staple food in your life is a good idea, or that maybe it is a sometimes food and best eaten with lots of healthy vegetables as part of a balanced meal.

If you have enjoyed this post please share with a friend. I am on Instagram at holistic_paleo and Twitter at Holistic Paleo@carolynlgray