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Cauliflower Recipes

Riced Cauliflower

  • 1/2 head Cauliflower
  • 1 Tbsp Organic Coconut Oil
  • 1/2 cup Yellow Onion chopped
  • 1 tsp Salt and Pepper


Rinse cauliflower under cool water and pat dry (it needs to be very dry). Using a cheese grater, grate the cauliflower to a coarse texture until it gets to a size of long grain rice. Using a food processor to desired texture works as well. Heat the coconut oil in a skillet over medium heat. Add in the cauliflower rice and continue to sauté for 4–5 minutes. Season with salt and pepper, and serve.

Cauliflower Pizza Crust

  • 1 head Cauliflower, stalk removed
  • 1/2 cup Shredded Mozzarella
  • 1/4 cup Grated Parmesan
  • 1/2 teaspoon Dried Oregano
  • 1/2 teaspoon Kosher Salt
  • 1/4 teaspoon Garlic Powder
  • 2 Eggs, lightly beaten


Preheat the oven to 400° F.

Line a baking sheet with parchment paper. Break the cauliflower into florets and pulse in a food processor until fine. Steam in a steamer basket and drain well. (I like to put it on a towel to get all the moisture out.) Let cool.

In a bowl, combine the cauliflower with the mozzarella, Parmesan, oregano, salt, garlic powder and eggs. Transfer to the center of the baking sheet and spread into a circle, resembling a pizza crust. Bake for 20 minutes.

Add desired toppings and bake an additional 10 minutes.

Cauliflower “Fried Rice”

  • 1 Head Cauliflower, rinsed
  • 1 tbsp Coconut Oil
  • 2 Eggs, beaten
  • Pinch of Kosher Salt
  • 1/2 small Onion, diced fine
  • 1/2 cup Frozen Peas and Carrots
  • 2 garlic Cloves, minced
  • 5 Scallions, diced
  •  3 tbsp Soy Sauce, low sodium


Remove the core and let the cauliflower dry completely. Coarsely chop into florets and then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the size of long grain rice. Set aside and repeat with the remaining cauliflower.

Heat in a large sauté pan or wok over medium heat and a little bit of coconut oil. Add the eggs and cook, turning a few times until set; set aside.

Add the remaining coconut oil and sauté onions, peas and carrots and garlic about 3 to 4 minutes, or until soft.

Raise the heat to medium-high. Add the cauliflower “rice” to the sauté pan and the soy sauce. Mix and stir frequently until the cauliflower is slightly crispy on the outside but tender on the inside. Add the egg then remove from heat and mix in scallion greens.

Garlic Mashed Cauliflower

  • 1 Head Cauliflower
  • 4 tablespoons Grass-fed Butter, my favorite is Kerry gold Butter
  • 1 Cloves Garlic, minced
  • Coarse ground Sea Salt, to taste optional


Add the cauliflower and a pinch of salt to a boiling pot of water and cook until cooked through and very tender, about 10 minutes. Drain well and quickly dry well with paper towels.

Add cauliflower from the pot to a food processor.

Process for a few seconds to chop and then add butter, garlic and a pinch of sea salt. Process until smooth and well combined.

NOTE: I put one clove of garlic because if you put a lot of garlic it can overpower the dish. I suggest to start with one and if it is not enough add more little by little until you find it good for your taste.

Cauliflower Tabbouleh

  • 1 Head Cauliflower
  • 1 cup fresh flat-leaf Parsley Leaves, chopped
  • ½ cup packed Fresh Mint leaves, chopped
  • 3 Green Onions, thinly sliced
  • 1 cup Cherry or Grape Tomatoes, quartered or halved (depending on size)
  • 1 cup Cucumber, peeled and chopped
  • ½ cup Kalamata Olives, pitted and chopped
  • 3 small Garlic Cloves, minced
  • ¼ cup fresh Lemon Juice
  • 1 teaspoon Apple Cider Vinegar
  • 3 tablespoons Extra Virgin Olive Oil
  • ½ teaspoon Ground Turmeric
  • Salt and Pepper, to taste


Cut the cauliflower to remove the stem and then chop into pieces small enough to fit into your food processor.

Place the cauliflower in food processor and pulse until the cauliflower pieces turn into “cauliflower rice”.

Add parsley, mint, green onion and garlic into food processor to chop more finely, if desired.

Place the cauliflower rice, parsley, mint, green onion and garlic into a large bowl. Add the remaining ingredients and toss to mix.

Serve chilled or at room temperature.


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