“Cauliflower rice” is not rice.
OK, that wanted to be mentioned. So, let’s cease complicated unwitting diners and finish this charade as soon as and for all.
However, by all means, let’s hold consuming cauliflower. Why? As a result of it’s wholesome.
And let’s hold incorporating it into dishes that may in any other case name for rice. Why? As a result of … it simply type of works.
Contradictory? Most likely. However whereas cauliflower has loved newfound appreciation as a rice imposter, it’s ok to face by itself, and it deserves our respect. Nicely, as a lot respect as one can provide a cruciferous vegetable.
“Cauliflower has extra dietary mileage than rice.”
To see how this veggie stacks up, we enlisted an knowledgeable: Dallas-based registered dietitian Louise Chen. “Cauliflower packs a nutritious punch,” says Chen. “It comprises a wide range of nutritional vitamins, minerals and antioxidants whereas preserving complete energy low.”
She notes that consuming cauliflower is an effective method to embrace extra fiber in our day by day diets — one thing most People want. Including cauliflower (and fiber) to your repertoire may also promote good gastrointestinal well being, cut back the chance of coronary heart illness and assist management blood sugar for these with diabetes — or simply watching their waistlines.
Cauliflower can also be a superb supply of vitamin C and folate and consists of magnesium, calcium, phosphorus, potassium, manganese and vitamin Okay. That’s a complete lot of goodness packed into one strange-looking, often white vegetable.
It’s versatile, too, and will be eaten uncooked, roasted, pureed, sautéed and, sure, pulverized into “rice.” Cauliflower’s impartial taste profile lets it simply tackle different flavors, so use that to your benefit when cooking at house.
“The secret’s within the seasoning,” says Chen. “Substituting cauliflower for rice gained’t be precisely the identical on account of mouthfeel and texture, so be beneficiant with garlic, pepper and onions.” She additionally recommends seasonings like turmeric, cumin, paprika and curry powder to spice issues up.
For those who’re going the rice route, don’t prepare dinner the cauliflower in water such as you would precise rice. Simply give it a fast sauté over medium warmth for six–eight minutes, season with salt and pepper and also you’re good to go. It’s even higher for those who add garlic and white onion to the pan for extra aromatics and taste.
For those who’re preserving these cauliflower florets complete, Chen suggests this fast and easy facet dish: “Drizzle one head of cauliflower florets with olive oil, add a clove or two of contemporary garlic, salt and pepper to style, and place within the oven for about 15 minutes. To incorporate some smokiness, add paprika.”
Sounds simple sufficient.
READ MORE > 250-CALORIE CHICKEN CAULIFLOWER FRIED “RICE” | RECIPE
Chen notes that, whereas we nonetheless want carbohydrates in our weight-reduction plan (allotting 50% of your day by day calorie consumption to carbs is an affordable purpose) we usually eat too many complete carbs. And even worse, too lots of the refined selection. Since cauliflower is a non-starchy vegetable — one cup comprises simply 5 grams of carbs, in comparison with 45 grams of carbs in a single cup of rice — it can save you 160 energy every time you make the swap. “Cauliflower has extra dietary mileage than rice,” says Chen.
So, no, cauliflower shouldn’t be a direct substitute for the fluffy white stuff that is available in your Chipotle burrito bowl. And there’s no have to fake it’s. As a result of cauliflower, whether or not served as rice or saved complete, is nice for you. With fairly minimal effort, it tastes good, too.
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