Cauliflower rice can be used in a variety of ways. It can be used as a substitute for fried rice, stir fry dishes, pizza crust, or added to a grain salad. Cauliflower rice can be found fresh in the produce section or in the frozen food section of many stores. You can also do it yourself!
1. Cut the head of cauliflower into quarters, then trim out the inner core from each quarter. Break apart the cauliflower into large florets with your hands. If the core is tender, you can chop it into pieces and add it with the florets.
2. Transfer the cauliflower to a food processor fitted with the blade attachment. Don’t fill the food processor more than 3/4 full; if necessary, process in two batches.
3. Process the cauliflower in 1-second pulses until completely broken down into rice/couscous-sized granules. Alternatively, grate the florets on the large holes of a box grater.
4. Pull out any unprocessed pieces. Some florets or large pieces of cauliflower might remain intact. Pull these out and set them aside. Transfer the cauliflower to another container and re-process any large pieces.
Cauliflower rice can be used raw, tossed like grains into a salad or in a cold side dish.
Cooking makes the cauliflower more tender and rice-like. To cook, warm a tablespoon of olive oil or butter in a large skillet over medium heat. Stir in the rice and sprinkle with a little salt. Cover the skillet and cook for 5 to 8 minutes, until the rice is as tender as you like. Serve immediately or refrigerate the rice for up to a week.
The rice can also be sealed in airtight containers or bags and frozen for up to 3 months. Thaw on the counter for a few minutes before using or cooking.
Audrey Caspar-Clark MS, RD, LDN, Doris Piccinin, MS, RD, CDE, CSO, LDN, Carly Roop, RD, CSO, MA, LDN, and Caroline Meehan, RDN, CSOWM, LDN, CDCES are the registered dietitians at the Abramson Cancer Center at Perelman Center for Advanced Medicine who specialize in cancer nutrition and provide information based on sound nutritional therapies to support patients throughout their cancer treatment.