Cauliflower rice is an excellent replacement for rice, people are usually skeptical about using cauliflower as an substitute but it can be served both cold and hot and incorporated with various dishes. It is full of fibre and nutrients. Cauliflower rice is a new food trend that is being made in many households. It offers a wide range of advantages and can be easily prepared at home along with a mixture of vegetables. Just instead of using regular white or brown rice, you have to replace it with grated cauliflower and have a low calorie food for yourself. It can also be cooked in different ways as per your preference. Onlymyhealth editorial team spoke to Dietician Arushi Gupta, Associate Dietician, Dayanand Medical College and hospital, Ludhiana, about the health benefits, nutritional value and procedure to make cauliflower rice.
Health benefits of cauliflower rice
Cauliflower is rich in vitamins, minerals, and antioxidants that can provide many potential benefits. The strong nutritional facts of this food make it an advantage for your body including digestive and immune system. You just have to consume it in moderation. According to Dietician Arushi, here are the health benefits of cauliflower rice:
1. Enhances digestion
Cauliflower is full of dietary fibre, 1 cup of cauliflower contains around 15% of daily requirement of fibre. It helps in smooth functioning of gut. Insoluble fibres act as prebiotic , feeding the good bacteria inside your gut. It facilitates more effective digestion and lass absorption of cholesterol in body.
2. Controls blood pressure
Cauliflower contains both soluble and insoluble fibres. Insoluble fibres help in lesser cholesterol levels in body, it contains a chemical called "sulphoraphane" which is associated with low blood pressure.
3. Makes immune system stronger
Cauliflower is packed with nutrients which help in smooth functioning of body. It contains Calcium which helps in fighting tooth decay. It also contains Vitamin C, A, E which help to increase your immunity.
4. Anti-aging property
Cauliflowers are full of antioxidants. Antioxidants release free radicals from the body cells and prevent or reduce the damage caused by oxidation.It also slows down ageing process. Antioxidants are substances that may protect your cells against free radicals, which may promote diseases. Free radicals are molecules which are produced when our body breaks down food or when you're exposed to tobacco smoke or radiation.
Nutritional value of cauliflower rice
Cauliflower as a vegetable itself has high nutrient value, but it should also be consumed in small quantities to avoid the side effects. The nutritional facts of half cup serving of cauliflower rice are:
- Calories: 14
- Protein: 1 gram
- Fat: Less than 1 gram
- Carbohydrates: 3 grams
- Fiber: 1 gram
- Sugar: 1 gram
How to make cauliflowe rice?
Cauliflower should ideally be freezed for 2-3 hrs and then grated coarsely to get the desired results. Excess water should be removed from cauliflower rice or it can make your dish very soggy. Once cauliflower rice is made it is very easy to incorporate it into various dishes. It can be served with dal or curries. It help you to cut carbs too. It can be stir fried with other fresh finely chopped vegetables, it should be taken care that the rice should not be overcooked.
So, these were the health benefits, nutritional facts and the recipe to make cauliflower rice by Dietician Arushi. You can try the above written way to make cauliflowe rice easily at home. And, you can also ask your dietician about the quantity of cauliflower rice to consume as suitable for your body. You can have this rice alternative by making it yourself and have it along with yogurt in your diet.
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