Cauliflower rice is becoming more and more popular as a rice substitute. Individuals are using cauliflower in pizza crusts and in place of mashed potatoes. Stores have even begun to sell pre-riced cauliflower in the frozen section. So why the hype over cauliflower rice? Cauliflower rice is a high-fiber, low-carb alternative to rice, and is of course lower in calories. In this post we will delve deeper into the health benefits of cauliflower and the other veggies in this dish.
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Cauliflower is a cruciferous vegetable that is high in fiber and B-vitamins. Fiber is essential for proper digestion, weight management and helps keep our colon healthy, protecting us from conditions like diverticulitis and colon cancer. Like all plant foods, cauliflower contains phytonutrients, which are plant compounds with numerous health benefits. Cauliflower contains antioxidants that protect our body from oxidative stress that can cause damage and lead to diseases such as cancer. Cauliflower is high in vitamin C, vitamin K, B-vitamins and choline. Choline has been linked to learning and memory. Vitamin K consumption has been associated with improved bone health.
While this recipe features cauliflower, we can’t forget about the other amazing vegetables that are part of this dish. Bell peppers are high in many vitamins and antioxidants, and have been associated with improved eye health and a reduced risk of several chronic diseases. Zucchini is rich in many nutrients, high in antioxidants and contributes to healthy digestion. Zucchini may even help reduce blood sugar levels, improve heart health, improve vision and help with weight loss. All in all, the more vegetables you can add to your diet the better, and this recipe is the perfect place to start.
- 2 zucchinis, sliced
- 2 red bell peppers, chopped
- 2 onions, sliced
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/2 head cauliflower, cut into florets
- 2 tablespoons butter
- Salt, to taste
- Freshly ground pepper, to taste
- Line two baking trays or pans with parchment paper.
- Place the vegetables on one of them.
- Drizzle the olive oil and sprinkle with salt, black pepper and oregano. Use a spoon to coat the vegetables. Set aside.
- Place the cauliflower florets in a food processor. Pulse until you get a rice consistency.
- Transfer to the other tray. Season with salt and place the butter on top.
- Bake at 400 F for 30 minutes, stirring the cauliflower every 10 minutes.
- Serve together with the roasted veggies.
Total time: 40 minutes Prep time: 10 minutes Cook time: 30 minutes
NUTRITION INFORMATION: Calories: 294 Fat: 19.4g Carbs: 29.8g Protein: 6.3g
We all struggle to get enough fruits and vegetables into our diet, and making a substitution like cauliflower rice is an amazing way to sneak more veggies into your day (and into your kids’ or grandkids’ meals, too). Make this recipe your own by adding in your favourite vegetables and spices. We hope you enjoy this meal as much as we do!
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