Dirty Cauliflower Rice: 5-Ingredient Kid-Friendly Healthy Recipe (2024)

FAQs

Is cauliflower good for kids? ›

Tip: Cauliflower has lots of vitamin C, a nutrient that helps our bodies absorb non-heme iron from plants. Serve cauliflower alongside iron-rich plant foods like beans, dark leafy greens, lentils, mushrooms, and tofu to help boost absorption of this critical nutrient that babies need to thrive.

Cauliflower rice is a nutritious alternative to rice that's low in calories and carbs. It may even provide a number of benefits, such as boosting weight loss, fighting inflammation, and even protecting against certain illnesses. What's more, it's simple to make and can be eaten raw or cooked.

If you're looking to incorporate more vegetables in your diet, then riced cauliflower might be the solution you've been looking for. Also called cauliflower rice or cauliflower couscous, it's cauliflower that has been broken down into small pieces resembling grain or pasta and often used as a substitute.

Cauliflower works as a rice substitute because it has a mild taste and you can cook it in a variety of ways. On top of that, cauliflower rice has some impressive health benefits. One cup of cauliflower rice has: 25 calories.

While everyone's tolerance is different, too much cauliflower can create G.I. distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln.

While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn't in cauliflower.

Substituting cauliflower rice for white rice is a great way to get more antioxidants while reducing calories and carbohydrates in order to save room for other nutrient dense foods.

Brown rice actually has more selenium (good for heart health) and vitamin B3 (needed for the production of sex and stress hormones) than quinoa, but quinoa is still the healthier choice. Cauliflower rice is a grain-free, gluten-free and nutrient-dense way to replace the white rice on your plate.

It can also serve as a low calorie substitute for high calorie foods, such as rice and flour. As a good source of fiber, cauliflower slows digestion and promotes feelings of fullness. This may help reduce the number of calories you eat throughout the day, an important factor in weight control ( 2 , 9 ).

Sautéing for too long. Riced cauliflower can benefit from a quick sauté, but be mindful of the clock. Leave riced cauliflower on the heat too long and it will become soft and soggy.

Is frozen or fresh cauliflower rice better? ›

Frozen has nearly identical nutritional values to fresh cauliflower rice. Similar to fresh produce that's available to us when it's fully ripened and at its nutritional peak, frozen produce is also processed at its prime, which means vital nutrients are maintained even long after sitting in the freezer aisle for weeks.

Purple. Purple cauliflower is the healthiest option, with numerous advantages. The purple hue is due to the antioxidants called anthocyanins. These are the pigments present in various other plants and plant-based products, including red cabbage and red wine.

Cheaper: Making riced cauliflower from scratch will save you money in the grocery store. A head of cauliflower is cheaper than buying fresh or frozen riced cauliflower. Tastes Great: Because it's made fresh, it also tastes better. You can use it in any recipe that calls for rice.

Cauliflower is rich in vitamins C, K, and B6. It also contains good amounts of fiber, folate, and choline. Choline is an essential nutrient that many people don't get enough of. It supports brain development, which occurs at an astounding pace during childhood.

While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn't in cauliflower.

Start with recognizable vegetables for kids like carrots, celery and peas. Then, continue to think outside the box with a few new vegetables like jicama and zucchini. Making these vegetables kid-friendly also takes a bit of imagination, so incorporate them into sauces, soups and smoothies.