How to Make Cauliflower Rice & 5 Cauliflower Benefits

5 Cauliflower Benefits & How to Make Cauliflower Rice

Discover 5 amazing cauliflower benefits to improve your health and how to make cauliflower rice to ensure you preserve the key nutrients.

Cauliflower originated from the Mediterranean region as an offshoot of a type of wild cabbage and eventually made its way to Europe in the 15th century. In fact, the word “cauliflower” was derived from the Italian cavolfiore, meaning “cabbage flower”. But unlike other vegetables in the cruciferous family, cauliflower has become one of the most popular edibles due to trendy low carb dieting such as the Keto diet. In fact, cauliflower rice is now a centerpiece in restaurant menus. But aside from its culinary fame, the most intriguing detail of this multi-colored plant is how cauliflower benefits physical and mental health due to its rich nutrient content.

Nutrients in Cauliflower

One cup of cauliflower rice is approximately 25 calories and contains a blend of healthy carbohydrates, fiber, and protein.

It is also rich in phytonutrients and antioxidants such as vitamin C, vitamin K, folate, vitamin B6, omega-3 fats, choline, potassium, and magnesium.

And, it is considered one of the “world’s healthiest foods” as it ranks in the top 25 powerhouse fruits and vegetables on the Centers for Disease Control and Prevention’s Aggregate Nutrient Density Index (ANDI), a scoring method that ranks foods based on their nutrition composition.

As a word of caution, people who take blood thinning medications should not begin eating a lot of cauliflower because the high levels of vitamin K can react adversely with the drugs.

5 Cauliflower Benefits

Weight Loss

Of all the cauliflower benefits, this one is probably the most well-known. First, because it is only 25 calories per serving, you can eat a lot of it! Second, you can substitute all those high calorie/high carb dishes with cauliflower rice instead of “regular” rice, potatoes or flour. And as a good source of fiber, cauliflower slows digestion and promotes feelings of satiety.


Speaking of digestion, cauliflower is high in both fiber and water, which makes is great for maintaining a healthy digestive tract, relieving constipation, and lowering the risk of colon cancer.


Cauliflower is actually 92 percent water by weight. This makes it an excellent vegetable to consume to keep you hydrated.

Cancer Prevention

As a member of the cruciferous family, cauliflower contains a group of compounds known as glucosinolates. When gluconinolates are chewed and digested, they are broken down into substances called isothiocyanates that help prevent cancer. They also have anti-inflammatory, antiviral, and antibacterial effects.

Memory & Mental Health

Cauliflower benefits brain health as it contains the nutrient, choline. Though your liver can make small amounts of choline, you must obtain the majority through your diet.  Studies indicate that people who have diets high in choline perform better on memory tests and are less likely to show brain changes associated with dementia.

Furthermore, some studies indicate that people with a choline deficiency are more likely to experience anxiety — not depression. (Other research studies indicate taking too much choline can induce depression). Therefore, cauliflower benefits people who suffer from anxiety disorders without depression symptoms such as the case with phobias.

How to Make Cauliflower Rice

Fully submersing cauliflower in boiling water is not the best cooking practice to preserve the key nutrients as the glucosinolates are lost with full water submersion. Instead, to ensure you get all of the health benefits of cauliflower, you should make cauliflower rice by simply sautéing cauliflower florets.

With a large skillet over medium heat, use 1 tablespoon of healthy oil such as grapeseed oil or olive oil to sauté the florets. Then, cover the cauliflower with a lid so it steams and becomes more tender, which takes about 5 to 10 minutes of total cooking time. Once it has reached the desired tenderness, season with salt and pepper. Then, use a fork to break up the cauliflower until it is a rice consistency.

You can use the cauliflower rice as a substitute in recipes that contain white rice, potatoes or flour, such as stir fry dishes or stuffed peppers.

Want more healthy recipes? Check out our other low calorie and low carb dishes here.

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