Quick Cauliflower Fried “Rice”


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Here’s another twist on a classic Chinese take-out favorite. Instead of rice it uses cauliflower “rice” to give it the same texture as rice but more health benefits.
Cauliflower is loaded with vitamin C, potassium, sulfur, fiber and folic acid- it’s a healthy option as a side with any dinner or even on its own for lunch.



1 small head of cauliflower (or buy pre-purchased cauli rice)
1 Tbsp sesame oil
1 cup frozen peas and carrots
3 Tbsp coconut aminos
2 cloves garlic
freshly grated ginger to taste
1/4 cup green onions
Optional:  fresh cilantro



1. Chop the cauliflower florets into thin slices. Place in food processor and chop until it has the consistency of rice.
2. Heat sesame oil in large skillet over medium heat. Add cauliflower, peas and carrots, coconut amino’s and ginger. Cover and cook until cauliflower is tender (about 5-7 mins).
3. Then add in green onion, then serve.

PS – When I juice, I often juice extra ginger and freeze in an ice cube tray.  I’ve also thrown in a ginger ice cube instead of spending the time grating ginger (but it will turn it a lot more yellow!)

PSS – my photo didnt turn out so this is a stock photo but I eat cauli rice All The Time!

Japanese fried rice with egg and peas close-up on a plate. top view of a horizontal
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 About Tracy Konoske, MS, RDN

meet_tracyFor the past 20 years, Tracy has served as a dietitian/nutritionist and educator to hundreds of patients throughout the US on their journeys to restoring health, and optimizing well being. 

Tracy has a passion for helping others heal, fueled by her own recovery from Chronic Neurological Lyme, Chronic Fatigue, Epstein Barr Virus, SIBO, and anxiety. 

Tracy says "I have the deepest respect and passion for the healing abilities of the human body.  Each day, I witness miracles when the body is provided optimal fuel:  a nutrient dense, whole, plant foods diet combined with any necessary lifestyle changes.  A talented teacher, known for explaining complex medical topics in plain English, Tracy will assist you in restoring your health and your freedom.  

Tracy helps people with chronic & mystery illness restore their health