This post was written by Alina Islam, a wonderful Certified Nutritional Practitioner from Toronto, Canada. She is a writer, speaker and nutritional consultant. You can read more of her work at or follow her on Facebook, Instagram, and Twitter.

Cauliflower WHA–?

Have I lost my mind trying to make rice out of cauliflower? Am I smashing a cauliflower to pieces with a sledgehammer and yelling “let there be rice!”?

…hear me out.


I absolutely love rice. Especially the long-grain white Basmati rice. I’m from the land where this stuff is grown people, I get it. But sometimes I can get carried away when rice is on my plate, and the carb crash that follows after ain’t pretty.

I had heard about people on the Paleo diet using cauliflower rice as a substitute for rice, and so I was curious. And you know what? It’s not bad at all. In fact, it’s pretty damn good. All you need is a food processor and a head of cauliflower, and you process it down to a consistency similar to couscous. While it won’t taste like rice, it has a “grain-like” feel to it that makes you forget you wanted rice on your plate.


Plus, it doesn’t leave you feeling heavy or fatigued if you eat a big serving. And really, how often are you eating raw cauliflower otherwise? Fibre, antioxidant and anti-inflammatory effects aside, cauliflower has indole-3-carbinol, a compound that helps deactivate (or remove) excess estrogen that promotes tumour growth. With all the excess estrogen we’re ingesting through cosmetics, plastics and poultry intake, we could definitely use some cauliflower in our diet!

Cauliflower Rice

Serves: 2-3


  • 1 head of cauliflower
  • ½ sweet (or yellow) onion
  • 3 cloves of garlic
  • 1 tbsp coconut oil
  • Salt and pepper, to taste


  • Remove leaves and stem from cauliflower; discard.
  • Process entire head of cauliflower in your food processor until it resembles rice.
  • Dice the onions and garlic to your desired size.
  • Add coconut oil to a pan over medium heat.
  • Add in onion and garlic until slightly browned.
  • Add in grated cauliflower, salt, and pepper and stir until heated (5-8 minutes).

P.S. The first time I made it (pictured above) I didn’t process it down enough to make it smaller. Let it resemble couscous and also saute until it’s a consistency you like!

This article was republished with permission from

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Alina Islam
Certified Nutritional Practitioner, CNP
"Alina Islam is a Certified Nutritional Practitioner (CNP) and in-house nutritionist at The Hearty Soul in Toronto, Canada. Through her relatable approach, Alina loves to educate and empower her clients to create long-lasting, sustainable change using food, lifestyle and natural supplements as her toolkit. Click here to claim her free eBook, 'The Beginner's Guide to Meal Prep' to lose up to 10 pounds, skyrocket your energy and take control of your health."