Cauliflower Rice – with Apricots, Walnuts, Mint & Coriander
What a versatile vegetable cauliflower is!
I am completely hooked on both the warm vegetable and on the multitude of salad options you can create using the grated version of this vegetable as a base.
Cauliflower is very low in Saturated Fat and Cholesterol and a source of some Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus, as well as a very good source of Dietary Fibre, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese.
The down side (especially if you are trying to minimise your carbs) is that a large proportion of the calories in this vegetable come from carbohydrates and thereby sugars. But because the overall carb value is low (a 100g serving only has 5g of carbs, of which only 2g are sugar) then by adding fats (eg olive oil), protein (feta cheese) and wilted spinach or other green leaves or plenty of fresh herbs, you create great balance with a plethora of nutrients.
Here is one recipe I particularly like:
- Cauliflower, raw, grated and then microwaved for 5-6 minutes depending on quantity. Note: Some people struggle to digest raw or undercooked cruciferous vegetables such as cauliflower, so be aware of this. Since you are not using water and there is no fat in this vegetable, you will not destroy too many of the nutrients by cooking it through.
- Dried apricots, soaked in boiling water overnight and drained and diced. I use a handful for a head of cauliflower.
- Walnuts, raw and roughly chopped. A big handful, as above
- Mint and Coriander leaves, finely chopped. A bunch of each.
- Virgin Olive Oil - don't skimp if you have a favourite olive oil.
- Salt and Pepper to taste
- Mix all ingredients and serve.
- Delicious warm or cold.
- Sprinkle over crumbled feta cheese and / or add avocado and serve on a bed of mixed salad leaves.