Welcome to Purition!

Healthy Cauliflower Rice Recipe

Healthy Cauliflower Rice Recipe

When using Purition for weight loss or weight management, it's important that you eat a good home cooked meal that compliments your new healthy eating regime and maximise your potential for losing the most body fat in the shortest time.

Ideally, your evening meal needs to be full of nourishing veggies that are packed with vitamins, minerals, fibre and importantly are also low-carb and tasty. One of the simplest and fastest tricks you can use is swapping starchy (high carb) rice or potatoes for cauliflower rice.

A quick grate (watch your fingers) is all it takes. Cook/ steam for a shorter time for a crunchier more rice like texture (3-5 mins) or longer for a softer, more like mash potato consistency.

Cauliflower rice is the perfect gluten free, low carb alternative side dish to compliment a healthy eating regime and ideal for those interested in weight loss on a low-carb diet.

This recipe would easily serve 3-4.


  • 1 Cauliflower
  • Dash of Olive/ Coconut oil
  • 2-4 x tbsp. Water
  • Salt and Pepper, to taste


  1. Remove the leaves and the tough end of the stalk.
  2. Coarsely grate the cauliflower by hand, or in the food processor, into rice sized pieces.
  3. Add to a heated frying pan (medium heat) with a dash of olive/ coconut oil and 2-4 tbsp. water, allow to steam for 4-7 minutes until tender.
  4. Strain.
  5. Add salt and pepper to taste.

You can also add a teaspoon or two of your choice of spices; garlic, turmeric, garam masala or cumin for example (add to the oil and heat gently before adding the cauliflower and water).

Serve with any foods you would normally enjoy rice or mash potatoes with.

All about Cauliflower:

Making the swap could not be easier, easier than cooking rice (it can’t go wrong!) and much less hassle than peeling potatoes - it's quick to make too. What's not to like about cauliflower rice (unless you don't like cauliflower of course)?

In 150g (2 large florets) of raw cauliflower:

  • 37 Calories
  • 3.8g Fibre
  • 3g Protein
  • 85 mcg Folate
  • 448 mg Potassium
  • 72 mg Vitamin C
  • 23 mcg Vitamin K

Here are our top 10 reasons to eat more cauliflower:

  1. Way less carbs (simple sugars) than rice
  2. Easier and quicker to cook than rice or mash
  3. Low glycemic load
  4. Mildly anti-inflammatory
  5. Good intestinal health
  6. Good for immunity
  7. Excellent source of phytonutrients
  8. Folate and Vitamin C for your immune system
  9. Potassium for muscles
  10. So good the kids won't complain (too much!)

Here are another top 5 other things we like to do with cauliflower:

  1. Add dash of milk or cream and mash
  2. Cut finely and roast until golden brown
  3. Use raw in dips
  4. Add a dash of cream and teaspoon or two of Dijon mustard and a good grating of parmesan for a luxurious alternative to cauliflower cheese
  5. Cook. Add dash of milk a grate of nutmeg and blend for gluten free alternative to béchamel.
You can use your favourite Purition flavour, or try a new one!
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