https://www.youtube.com/embed/tfDqmh329Ho
Hello my friends it's Dani and today I am sharing
one of my personal favorite Healthy Home Cooking hacks and that is to use cauliflower rice as a way
to sneak some extra veggies and fiber into your meal plus if you're anything like me and you like
to sit down to a nice big volume-esque meal using cauliflower rice to bulk up your meals is also
a really great tool so today I'm going to share three cauliflower rice recipes that are simple
to make nutrient dense and absolutely delicious now you can certainly make your cauliflower
rice from scratch and I've shown you how to do that before and I'll link to that video down
in the description box below but I find it much easier to just buy it Frozen not only is it
more convenient but it's also budget friendly okay so cauliflower rice recipe number one is my
berry banana cauliflower protein smoothie this recipe is so easy to make and it is delicious
so into my blender I'm going to combine a half a cup of Frozen cauliflower and yes you want
it to be frozen because this is what's going to help the Smoothie become really light and
fluffy and creamy and then I have a half a cup of frozen blueberries you can use any Berry
you prefer here one half of a frozen banana and then a serving of vanilla protein powder
personally I'm a fan of whey protein powders I find the flavor and the texture to be like
super delicious and creamy but you could also do a plant-based protein powder and I will link to
some of my favorites down in the description box below and then I'm going to finish this off with
a cup to a cup and a quarter of unsweetened almond milk again you could use any milk you prefer
and you can play with the quantity depending on how thick or thin you like your smoothie pop
on a lid and blend it up this has become one of my go-to smoothie recipes my son loves this
recipe as well really it just tastes like a banana blueberry smoothie you would never know
but cauliflower was in there okay moving along to cauliflower rice recipe number two I'm sharing
my cheesy cauliflower morning Scramble now I love this recipe it's super easy to make and there's
just something about snaking a vegetable in at breakfast time that feels so good so I start with
an eight inch non-stick saute pan and I'm going to coat that with a little bit of non-aerosol cooking
spray in my opinion every household should have an 8 inch non-stick pan specifically for making eggs
it is my go-to egg pan I'm going to heat that over a medium to low heat and I'm going to add in three
quarters of a cup of cauliflower rice now the cauliflower rice can still be frozen or it can be
defrosted if it's frozen it'll just take a couple extra minutes to soften up but both options work
and I'm going to season this with a little bit of salt a little bit of black pepper some garlic
powder and a little bit of turmeric turmeric is a powerful anti-inflammatory spice that helps
to support our digestive and our immune system so I'm always trying to find really easy ways to
sneak it into the kitchen I'm going to toss this all together and I'm just going to let it cook for
a few minutes again this time will vary depending on whether or not your cauliflower was already
defrosted or if it was frozen but once it is all warmed through and the cauliflower is nice and
tender you're ready for your eggs so what I like to do is combine one whole egg with a half a cup
of egg whites I buy my egg whites pre-separated at the grocery store and then I just whisk this
all together if you want a higher protein lower fat option skip the egg do all egg whites if you
want higher fat with your protein you can skip the egg whites and do all eggs it all works so as
always do what works for you I'm going to pour this right over the seasoned cauliflower give
it a few seconds to set up a bit and then just like you're making scrambled eggs you're just
gonna carefully give it a stir let it reset a bit give it a stir let it reset a bit until your
eggs are all cooked through now from here I like to top it with a little bit of shredded cheese
so I'm going to sprinkle some shredded cheddar cheese over the top shut off my heat and pop on
a lid and then I just let it sit in the pan for a minute or two and that cheese will melt Over
the Top If you didn't want to do the dairy you can skip the cheese and serve this with some
fresh avocado that would also be delicious this is a really easy and delicious way to have
a veggie and protein packed breakfast that does not take a lot of time personally I love to
serve it with a little bit of sourdough toast and some fresh berries and then last but not
least cauliflower rice recipe number three is my cauliflower and beef taco meat this is a
great dish to make for meal prep and if you are one of my plant-based friends you could
Sub in some lentils or some black beans and do the same general concept that I'm about to
show you this is barely even a recipe but it's so good and it's such a convenient Head Start
ingredient to have in the fridge for a busy week so into a large saute pan I'm using my beloved
cast iron skillet I'm going to add one pound of grass-fed ground beef now this could also be
ground chicken ground turkey ground bison ground venison whatever you have whatever's available
whatever you love right make it work for you and I'm just going to start to break this up into
crumble so you just want to get it so it's nice and broken down and the idea is just to Brown the
meat I'm until you no longer see any pink once my meat is ready to go I'm going to add in three
cups of the cauliflower rice mine is partially defrosted like I said before it can be frozen it
can be defrosted it could be partially defrosted they will all work it'll just affect how long it
takes to actually cook you want that cauliflower rice to become nice and tender and warmed through
I'm going to season that with a little bit of salt and a little bit of black pepper and just as a
reminder you're not going to taste this it's just a really great way to sneak in an extra veggie
add some more fiber while also bulking up the meal so you're going to add some volume and nobody
is ever going to know that it's in there okay once the cauliflower rice is tender and cooked through
we are ready for our seasoning now you're going to need about five tablespoons of taco seasoning
which is about one packet like I have here I'm a big fan of this siete brand taco seasoning it's
so flavorful and it's very convenient you can also make your taco seasoning from scratch and I
will link a recipe for you down in the description box below so we'll sprinkle that into the pan add
about a third of a cup to a half of a cup of water stir that all together and just let it simmer for
a couple of minutes so that all of those flavors can come together and then once it's cooled down I
just transfer it into an airtight container and I leave this in my fridge as a head start ingredient
for busy weeks and then we will pull it out to either put on top of the salad to build a burrito
bowl or to make these extremely simple tacos which is just a combination of the ground meat with
some onions tomatoes lettuce and maybe a little dollop of Greek yogurt so simple so delicious and
extremely satisfying so as you can see cauliflower rice is a fantastic ingredient to keep on hand
for any Healthy Home cook and if you're feeling excited and inspired about cauliflower rice
and you want even more recipe ideas make sure to check out my cauliflower oatmeal and my fried
cauliflower rice I'll see you over there cheers
