I love cauliflower any which way – like steamed with butter or roasted in coconut oil – and I’m always looking for new ideas to enjoy this healthy, yummy and very versatile cruciferous vegetable. I also like to modify recipes to my own liking and this recipe is a version of a new favorite of mine. You’ll notice it’s quite chunky and not overcooked so it ends up being a little crunchy. The flavors are mild so you can actually taste the cauliflower.
I do love that this is low oxalate, Paleo/keto and low carb, and loaded with glucosinolates. I share more on all this below.
Chunky Coconut Cauliflower Rice Recipe
Ingredients
1 organic cauliflower, chopped into chunks and then fed through a food processor using a blade that results in chunky pieces
3-4 Tablespoons coconut oil
2 Tablespoons dried garlic flakes
Half a bunch of fresh cilantro, chopped finely (with the stalks)
Half a cup of full fat coconut milk
Method
Heat the coconut oil in a frying pan on medium heat, add the chunkily chopped cauliflower and garlic flakes. Stir to coat with the coconut oil and continue stirring to cook lightly – for about 6 minutes. Add the finely chopped fresh cilantro and stir to mix it all into the cauliflower. Add the coconut milk and continue to cook for another 2-3 minutes. Serve and enjoy!
Other flavor options could include onion, curry powder or other favorite spices. I like to keep mine simple and add sea salt when it’s served because I love the taste of cauliflower and don’t want to overpower it.
This recipe is low oxalate, low carb and satiating
Cauliflower is low oxalate with about 1/10 the oxalates of mashed potato and sweet potato so it’s a great replacement. (If you’re new to oxalates, click on this link to read other blog posts on the topic – and learn how they may contribute to sharp pain, bladder issues, anxiety, vulvodynia and more.)
It’s less of a blood sugar hit and lower calories if you are eating low carb or Paleo or keto. You can read some anxiety and depression success with Paleo and grain free diets here.
It’s also a great way to get your children or husbands or other loved ones to really enjoy cauliflower and come back for seconds when steamed or roasted cauliflower doesn’t grab them.
Because of the coconut oil and coconut milk it’s creamy and tasty and these healthy fats make it very satiating too
This recipe also looks great and can be served at Thanksgiving, Christmas and other special meals. It can be cooked in advance and then heated up as needed and served right from the pan. It’s also delicious the next day, heated up again and also served cold.
Benefits of glucosinolates from cruciferous vegetables
As well as a delicious low oxalate/low carb side order, cauliflower, a cruciferous vegetable, also provides a source of glucosinolates:
As outlined in this paper, Glucosinolates From Cruciferous Vegetables and Their Potential Role in Chronic Disease: Investigating the Preclinical and Clinical Evidence
An increasing body of evidence highlights the strong potential for a diet rich in fruit and vegetables to delay, and often prevent, the onset of chronic diseases, including cardiometabolic, neurological, and musculoskeletal conditions, and certain cancers.
A possible protective component, glucosinolates, which are phytochemicals found almost exclusively in cruciferous vegetables, have been identified from preclinical and clinical studies.
Current research suggests that glucosinolates (and isothiocyanates) act via several mechanisms, ultimately exhibiting anti-inflammatory, antioxidant, and chemo-protective effects. This review summarizes the current knowledge surrounding cruciferous vegetables and their glucosinolates in relation to the specified health conditions.
This image from the above paper provides a great visual. As you can see, there are documented improvements for anxiety and depression, as well as neuroprotection and so much more. I encourage you to read the whole paper (and enjoy more cauliflower).
A resource if you are looking for a nutritional approach
If you are looking for a nutritional approach for your anxiety, mood issues, insomnia and overall health issues, my book, The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings, is a great foundation. Be sure to share it with the practitioner/health team you or your loved one is working with.
If nutrition isn’t enough, there are entire chapters on the amino acids, gut health, blood sugar and pyroluria. I don’t cover oxalates (but do search this blog for other articles on the topic) or mention glucosinolates in my book.
If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the amino acids symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA QuickStart Program (if you have low GABA symptoms too). This is a paid online/virtual group program where you get my guidance and community support.
If you are a practitioner, join us in The Balancing Neurotransmitters: the Fundamentals program. This is also a paid online/virtual program with an opportunity to interact with me and other practitioners who are also using the amino acids.
I’d love to hear if you try this recipe and enjoy it (and what modifications you made).
Do you like cauliflower and what is your favorite way to enjoy it?
Feel free to share and ask your questions below.