Until recently I did not each much cauliflower besides on a crudite tray. I found it to be fairly flavorless and boring, but in November I started playing around with the fact that it is pretty flavorless and that is actually great because it makes it very versatile. I'm calling cauliflower the vegetable of 2015 for many reasons, primarily because most of us are always looking for a way to replace the carbohydrate portion of our plate without losing the satiation of eating those delicious comfort foods. Back in November I created a lightened up cauliflower mash that replicates mashed potatoes pretty well. My latest cauliflower endeavor has been cauliflower rice and we are very in love! The husband and I both love Mexican food which can be very carbohydrate heavy, and don't get me wrong I enjoy carbs but the nutrient rich ones not the empty ones like white rice and flour tortillas, so using cauliflower rice is an amazing way to replicate a burrito bowl but with healthy ingredients and no empty calories or sugar.
Before we get to the recipe let's chat all things Cauliflower. Cauliflower is part of the brassica family, more commonly known as a cruciferous vegetable.
- Contains antioxidants and phytonutrients that prevent cancer.
- Fiber rich which helps with satiety, weight loss, and promotes healthy digestion.
- Packed with choline, a nutrient that helps with memory and is essential for learning.
- Nutrition breakdown: 1 cup of chopped raw cauliflower contains 27 calories, 2 grams of protein, 0.3 grams of fat, 0 cholesterol, and 2.0 grams of fiber.
- 1 cup of cauliflower provides approximately 77% of your daily vitamin C needs, 20% vitamin K, and 10+% B-6 and folate needs.
Cauliflower Rice Swiss Chard Burrito
This dish is perfect for everyone, it is gluten free, dairy free, and can be made vegetarian or vegan all at the same time by just serving it without the meat!
Recipe
(makes approximately 4-6 servings)
Chicken Carnitas (recipe from my good friend Elle)
6-8 large Swiss Chard Leafs or none, if making bowls
1 16 oz. can sodium-free Black Beans
2 medium Tomatoes diced
Guacamole
2 medium Avocados
handful of chopped fresh Cilantro
juice of 1 Lime
Sea Salt to taste
(optional small green jalapeno diced for extra kick)
Cauliflower Rice
1 large head Cauliflower
2 Tbsp Olive Oil
3 Scallions finely chopped
3 Garlic cloves diced
Sea Salt
Instructions
To prepare the guacamole; mash avocados, add chopped cilantro, salt and lime juice and mix until one smooth consistency.
For the cauliflower rice, remove the stem and chop into medium sized florets. Place cauliflower florets into food processor and pulse until a quinoa like consistency, set in a mixing bowl to the side. Using a large saute pan, heat olive oil on medium heat and add garlic. Cook for 1-2 minutes and add scallions and cauliflower. Saute for 5-7 minutes and add salt to taste.
You can serve this two ways; using a large Swiss Chard Leaf place all ingredients on the leaf and roll. To secure roll you can tuck in the end or use a tooth pick. Or, serve cauliflower rice, black beans, tomatoes, chicken and guacamole in a bowl & garnish with a squeeze of lime juice and some fresh cilantro.