Cauliflowers. Photographer: Calliope on Flicker.

If you are trying to manage your weight, blood sugar, or diabetes then you have probably heard that it is a good idea to stay away from “anything white.” This includes foods such as milk, bread, potatoes, and rice. As a naturopathic doctor, I would agree with eliminating most things white from your diet, with the possible exception of cauliflower. 

Cauliflower is a nutritional powerhouse that keeps your entire body only is cauliflower low carb and gluten-free, it is also loaded with antioxidants that are important for health maintenance including quercetin, kaempferol, and beta-carotene. Cauliflower is also a rich source of the B vitamins thiamine, riboflavin, and niacin as the minerals magnesium, potassium, choline, phosphorus, and magnesium.

Cauliflower can be served baked, steamed, or boiled and you can also mash it so it tastes like mashed potatoes. A great way to serve cauliflower is in riced form. It can be served plain, but if you want to really want to enhance the nutritional and antioxidant content of the rice then consider adding some “spice to your rice.” Some excellent choices include:

  • Cumin which contains trace minerals such a copper, zinc and manganese
  • Cayenne pepper which is a source of A, C, and B6 as well as manganese, potassium, and iron
  • Paprika that is rich in iron lutein, zeaxanthin, and beta-carotene
  • Tumeric that contains B6, potassium, magnesium, and magnesium
  • Himalayan salt contains several minerals including calcium, magnesium sodium, potassium, and iron

Here is a wonderful, tasty recipe for cauliflower rice that can be served aside just about any protein or vegetable.

Spicy Cauliflower Rice

Note that making cauliflower rice is quite easy (not to mention budget-friendly ) and requires that it be grated or processed into very small bits either by hand or in a blender. The vegetal structure of cauliflower allows crumbling into rice-like bits quite easily.

  • 4 cups cauliflower, riced
  • 1 teaspoon oil (coconut, clarified butter or olive)
  • 1 small onion, finely diced
  • 2 garlic cloves, finely minced
  • ½ cup low-sodium tomato sauce
  • ¼ teaspoon paprika
  • ½ teaspoon black pepper (freshly ground)
  • ¼ teaspoon turmeric
  • ¼ teaspoon ground paprika powder
  • 1 tiny jalapeno or chili pepper, finely diced (optional) 

Himalayan salt to taste

  1. Warm your oil or ghee in a skillet over medium heat,
  2. Add onions and peppers (if used) and sauté for 2 minutes.
  3. Add the cauliflower and sauté for another 2 minutes.

There are two things that are crucial to remember while cooking spicy cauliflower rice. First of all, cauliflower does not absorb sauces, oils, or liquids quite like rice does, so it is easy to make the dish too soggy by adding too much oil, sauce, or liquids. Use less sauce then you usually would on grain grains of rice, because the sauce will only cling to the surface of the vegetable.

Secondly, don’t make too much of this rice at once, as unlike regular rice, riced cauliflower will only keep in the refrigerator for a day or two.

Also, be aware that you might want to minimize the use of peppers and chile if you have a digestive or irritable bowel issue.

For more information about eating low-carb, gluten-free or Toronto weight loss or to book a consultation about anti-aging, naturopathic testing, weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Healthcare Centre website that has a list of full services and products at or call our Toronto Office at (416)-656- 8100. We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at and we would be happy to answer any question that you have about our holistic health services.

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