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We recently introduced solids to baby P once she turned 6 months and she is loving them! My excitement for her warm welcoming towards fruits and veggies had us driving to the Farmers Market and buying a plethora of fresh produce the kitchen can’t accommodate. This new milestone for P not only makes me proud, it also encourages a healthier lifestyle. With all the produce within eye sight and close proximity, it’s easier to make better eating decisions. I also want to promote healthy eating for my little one at an early age.

I discovered Cauliflower Rice a few years back and I’ve loved it since. This versatile vegetable is packed with essential vitamins and nutrients, and supports many aspects of health; it provides antioxidant support, it has anti-inflammatory benefits, it helps the body’s detox system, and it also offers digestive support. Another great thing about this rice substitute is that it can be achieved without great effort! You don’t need to know your way around the kitchen, as long as you can turn on the stove and know how to use a grater or a food processor. This rice version is so nutritious and delicious that I’ve used it as replacement for most rice dishes. As an Asian, that’s saying something.


  • 1 head of cauliflower
  • 1/2 tbsp of olive oil
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • pinch of lemon pepper (optional)

1.Wash and thoroughly dry cauliflower, and remove all greens.

2. Cut into 4 even sections, or if you’re like me and enjoy picking apart the florets, by all means go ahead.


3. For this step, you can either use a box grater or a food processor to achieve rice size pieces. I use the grater because it doesn’t require me to look for the food processor, lol. I also just enjoy grating.


4. Transfer grated cauliflower onto a large paper towel to remove excess moisture.

5. In a large skillet over medium heat, sauté cauliflower using 1 tbsp oil. Occasionally stir and cook for a total of 5-10 minutes, depending on how tender you want it. Covering the skillet with a lid also helps the cauliflower become more tender.

6. Season with salt and pepper. I like to use lemon pepper for added flavour.


Nutrition Information

Serving size: 1 cup

Calories: 25  |  Fat: 0.1g  |  Carbohydrates:  5.3g  |  Sugar: 2.4g  |  Protein: 2g  |     Sodium: 30mg  |  Fiber: 2.5g

If you love rice as much I do but don’t want the added calories, starchy taste, and feeling heavy afterwards, definitely give this substitute a try. It’s incredibly tasty, your taste buds won’t know it’s not rice!




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