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Courgette & Cauliflower ‘Rice’

Mon 12th Nov, 2018 - 4:43pm by Emma Cockrell

I regularly use cauliflower to replace rice for savoury dishes. This is a great way to increase over-all veggie intake, while also reducing the amount of carbohydrate in the diet. Many clients may need to keep up their carbs to prevent weight loss. However, many others, although following a strict ‘anti-Candida’ programme still need to be careful to avoid weight gain. Eating more vegetables and reducing carb consumption is a very good place to start if you are trying to shed weight.

Vegetable ‘Rice’

If you have a food processor, nearly any vegetable can be ground into ‘grains’ to form a rice alternative. Cauliflower works particularly well, and if you don’t have a food processor you can simply grate this cauli to form the required little pieces. I also like to grind down courgette, and this, like cauliflower rice, absorbs the flavours of the sauces it is served with. Why not give it a try – either on its own or, as in the recipe below, combined with ground cauliflower.

Courgette and Cauliflower Rice


  • 1/2 head cauliflower
  • 2 small or 1 large courgette
  • 1 teaspoon ground turmeric
  • 1 tablespoon extra virgin olive oil


  • Chop cauliflower – including stem – into chunks
  • Peel the courgette and roughly cut into 2cm slices
  • Place cauliflower and courgette into a food processor
  • Whizz until you obtain small ‘grains’
  • Place turmeric in a pan with the olive oil over a medium heat and stir for 30 seconds.

  • Add the cauliflower and courgette ‘grains’ and stir into the turneric.
  • Add a 2 tablespoons of water, place a lid on the pan, reduce heat and cook for 3 or 4 minutes until ‘grains’ are soft.
  • Serve topped with a mild curry sauce.