Cauliflower Rice

Phytonutrients, or phytochemicals, are compounds that are only found in plants. These phytonutrients are extremely beneficial and are the reason why you can’t just take a daily vitamin supplement in place of eating vegetables. Phytonutrients have been documented to have antioxidant, anti-inflammatory, and liver-detoxification-promoting activities.

The Power Veggie Family

Cruciferous veggies contain specific sulfur-containing phytonutrients that put this family of vegetables at the top your Power Food list. Here’s a list of a cruciferous veggies. Which crucifers do you love?

  • Arugula
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Chard
  • Chinese cabbage
  • Collard greens
  • Daikon radish
  • Horseradish
  • Kale
  • Kohlrabi
  • Mustard greens
  • Radish
  • Rutabaga
  • Turnip
  • Watercress

At a minimum, eat at least 1-2 cups of cruciferous vegetables 2-3 times per week, and work up to 2 cups 4-5 times per week.

You can get started on this goal with Cauliflower Rice. We had this with stuffed bell peppers, and I had leftovers with scrambled eggs for breakfast and as the base for a chicken and vegetable curry.

Cauliflower Rice

Since many phytonutrients also are the pigments that give vegetables their color, eating a variety of colorful vegetables gives you comprehensive protection. Keep in mind that some white foods, such as cauliflower, contain white pigments that contain powerful sulfur-containing phytonutrients.


  • 4 stalks organic celery
  • 1 red onion
  • 2-4 cloves garlic
  • 2 tablespoons extra-virgin olive oil
  • 1 head cauliflower


  1. Vertically slice each stalk of celery into two long sticks. Then dice into very small pieces.
  2. Dice red onion.
  3. Mince garlic.
  4. Sauté celery, onion and garlic in olive oil over medium heat.
  5. Meanwhile, cut the head of cauliflower into large florets. Place into the food processor and pulse until cauliflower is in small bits. Transfer cauliflower into sauté pan as you go.
  6. Mix all the vegetables together in the saute pan.
  7. Drizzle with a bit more olive oil to coat the vegetables if needed.
  8. Cook for about 20 minutes, stirring occasionally, until the cauliflower is nice and soft.
  9. Season with salt and black pepper.

Nutrition Details

Gluten-free, dairy-free, vegan

Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for personalized nutrition or health advice or healthcare. Never disregard medical advice or delay seeking medical care because of something you have read or accessed through this website.

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