Cauliflower Rice has quickly become my new favorite vegetable. It’s tasty and extremely versatile as it takes on whatever flavor you add to it. You can either grate it yourself, or buy it in the produce section or freezer section already finely grated.


  • It’s an excellent alternative to the grain rice which can damage the gut, spike insulin and lead to quick unwanted weight gain.

  • Cruciferous vegetables (including cauliflower) are cancer fighters. Studies have shown that eating ITC-rich cruciferous vegetables protects against cancer. One serving per day of cruciferous vegetables reduced the risk of breast cancer by over 50%. One or more servings of cabbage per week reduced risk of pancreatic cancer by 38%.


Two Simple Tasty Recipes:

Mexican Cauliflower Rice & Beans

1 tablespoon ghee butter
2 cups cauliflower rice (grated cauliflower)
1/2 cup cooked pinto beans
1/4 cup fresh cilantro
1/2 fresh lime squeezed
garlic powder
onion powder
chili powder
cumin powder
paprika powder
sea salt

In a pan, melt ghee over medium high heat
Cook garlic, cauliflower rice, pinto beans 5-10 minutes
Add a few shakes of each seasoning listed, mix and serve

Cauliflower Rice & Saute Veggies

1 tablespoon ghee butter (adds a lot of great flavor)
2 cups cauliflower rice (grated cauliflower)
1 cup vegetable of choice (I like either fresh mushrooms, green peas, broccoli, or asparagus the best). You can use fresh of frozen.
Sea salt

In a pan, melt ghee over medium high heat
Cook cauliflower rice and veggies 5-10 minutes
Add a seal salt and pepper to taste
Mix and serve

Be sure to make sure all spices are organic with no added fillers or additives.

All the best to your health!

Catherine Rudolph, CNC
Certified Nutrition Consultant


USDA Table of Nutrient Retention Factors Release 6. Nutrient Data Laboratory, Beltsville Human Nutrition Research Center (BHNRC), Agricultural Research Service (ARS), U.S. Department of Agriculture (USDA). 2007.
Yuan GF, Sun B, Yuan J, Wang QM. Effects of different cooking methods on health-promoting compounds of broccoli. J Zhejiang Univ Sci B 2009, 10:580-588.