Cauliflower and broccolini fried rice served with pickled cucumber

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cauliflowerfriedrice.jpg

A vegetable hack I've been using a lot lately is to mix in half cauliflower rice with our brown basmati.  Tonight I'm sharing my cauliflower fried rice which is a huge hit. I serve it with quickly pickled cucumber, a fried egg and some tamari almonds. I did wonder how the "rice" would be received - see picture below, but mixed in with aromatic ginger and coriander plus the colour somewhat disguised by turmeric no-one gave it a second thought!

cauli2

Cauliflower is a fantastic vegetable being a source of cancer-fighting agents (glucosinolates).   I've been using a lot of turmeric in my recipes recently as the active ingredient -curcumin - as it has been linked to warding off dementia and preventing cancer.  The AIS is investigating the anti-inflammatory properties for use as a sports supplement.

(I am listing this a vegetarian, but you'll need to take out the ham)

Cauliflower and broccolini fried rice with ginger and turmeric

Serves:

4

Ingredients

  • 1/2 head of cauliflower

  • 1 bunch broccolini

  • 200g packet of pre-cooked brown basmati rice

  • 2 french shallots

  • 2 cloves garlic

  • 2 cm piece of ginger

  • 1 red chilli (seeds removed)

  • 1 bunch of coriander

  • 100g ham

  • 2-3 tab tamari

  • 2-3 tsp tomato sauce (I use sugar free)

  • 1 tsp turmeric

  • 1 tsp paprika

  • shallots to serve

  • fried egg to serve

  • cucumber pickle to serve

method

  1. In a food processor or by hand pulse together the cauliflower florets and broccolini. Remove and set aside.

  2. In food processor or by hand chop the shallots, garlic, ginger, chilli and coriander.

  3. In a heavy bottom frypan or wok fry the processed shallot mixture in a tsp or so of coconut oil or olive oil. Stir fry for 3 minutes then add ham and fry for another minute or so.

  4. Add pulsed cauliflower, broccolini and rice and fry for another minute.

  5. Add turmeric, paprika, tamari and tomato sauce and fry for a few minutes.

  6. I like to serve with a fried egg, some pickled cucumber, a squeeze of lime and some tamari almonds

  7. Make a quick cucumber pickle by slicing up 2 cucumbers, pour over a little rice wine vinegar, a squeeze of lime juice and a tsp of sugar.

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Rachel is a university qualified Clinical Nutritionist based in Balmain.  She is also the busy working mum of two teenagers, so is practical and realistic with her advice . Rachel offers private online or in person consultations to improve your family's health and well-being. You can find her on Facebook and Instagram for more healthy tips and tricks.