We’ve been on a fairly strict diet lately, trying to get healthy and lose weight. We have made up a set of rules that we need to adhere to just to meet my aims – low GI, low carbs, liver detox, anti-inflammatory, lots of fresh vegetables, the list goes on.

I have had to rethink many of my usual meals and come up with some alternatives to some staples. This is a substitute for rice. A small quantity of cauliflower makes a fairly large amount of “rice” and can be used to go with stir fries or added to tabbouleh instead of burghel. It makes a pretty good topping for a pie type dish such as Fish and Prawn Pie.


Riced cauliflower



  • One head of cauliflower or quantity desired
  • Coconut oil – about 1 tbs
  • Pepper
  • Vegetta or salt about 1 tsp


Break the cauliflower up into florets. Put the shredding attachment on the processor and drop the pieces down the tube. This gives a fairly large rice like consistency and is just perfect.

Alternately chop the stems up a bit and put the lot into the food processor and pulse until it is broken up into rice sized pieces.

In a pan

Heat a pan with some coconut oil and add the cauliflower and Vegetta. Stir occasionally until softened

In the Actifry

Put the lot into the actifry, add Vegetta if desired, add 1 tbs coconut oil or other healthy oil (the temperatures may be too high for olive oil).

Cook until the mix is beginning to brown, turn off, remove from heat, – add pepper and serve.

It can also be made in a fry pan but it would need to be stirred frequently.



Tastes great as a stir fry – add a bit of Chinese 5 spice, soya, veges and some meat.

To go with Peking Duck I add a pile of chopped spring onions and chopped, deseeded cucumber and just salt and pepper and serve with Hoisin Sauce.

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