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Welcome to a new taste experience. I document new recipes using locally sourced ingredients & visually share our food stories as Africans. Hope you have a nice stay!

Quick & Easy Super Healthy Cauliflower 'Rice' Recipe.

Quick & Easy Super Healthy Cauliflower 'Rice' Recipe.

Do you want to stop eating late? Yes. I know you do. Its not your fault. You close late and the only thing quick to prepare is white rice or some noodles. But is that healthy? No it’s not. White polished rice has flooded the Ghanaian market and it seems not much is being done to curb it’s inflow.  

White rice is basically very well processed rice which contains minimal vitamins and minerals due to the removal of its germ and inner husks.

But fear not.  Have you ever considered cauliflower rice? Yes, you read that right. Cauliflower rice is a meal made from cauliflower. It's super charged healthier, quick to prepare and definitely looks more appealing that cooked white rice and when combined with other vegetables and ingredients, my goodness! 😍😍

I bought a bunch at the market for GHC5 and that one bunch was enough for two with some leftovers.

Always wash any vegetable you buy in the local market in warm salty water to destroy any nasty germs hiding in the crevices. Cauliflower is quite smart at hiding insects in its beautiful florets.  Or rather insects are smart at hiding in the florets? Whichever way, the head provides a wonderful hiding place for bugs.


Chop carrots, green beans, mushrooms and any other vegetables you may have on hand and set aside. If you have meal prepped these already then you are good to go! Check here for how to meal prep to save you food preparation time.

Chop off the cauliflower head from the stem and leaves and gently wash in the warm salty water. Using a small paring knife, cut the larger florets into smaller sizes.

Pour florets into a food processor and pulse for a minute till you have slightly smaller-than-rice granules size.


Oil the bottom of a glass baking dish and pour in cauliflower. Add next the rest of the chopped vegetables. Sprinkle half teaspoon salt, dry thyme, oregano andmilled paprika to spice things up. 


Cover with aluminum foil and set to bake for 15 minutes.

This dish is so simple and gets you a whole bunch of excellent nutrients without stress.  Pour into a small bowl so as to reduce your portions and remember not to go to bed immediately but to sit up for at least 3 hours before retiring. This will help prevent acid refluxes and heartburn.

Longer working hours, long hours commuting from work to home is causing many of us to eat late at night to the detriment of our health.  Let’s adopt healthier eating habits to prevent long hours in hospitals and even much longer hospital bills.


Ingredients Needed:


1 Cauliflower bunch

2 carrots

Green beans

1 chopped onion

2 pieces of garlic cloves chopped

1sp oregano

1tsp paprika

1 tsp thyme

½ tsp salt




Preheat oven to Gas Mark 2


1.     Wash vegetables in warm salty water.


2.     Cut of cauliflower head from stalk


3.     Cut florets into smaller pieces using a paring knife or any knife on hand


4.     Blend florets in food processor to a grainy texture


5.     Oil a baking dish


6.     Spread out cauliflower onto the base and add the rest of the vegetables. Mix through and add in spices. Mix this in.


7.     Cover baking dish with aluminum foil, bake for 15 minutes.


8.     Enjoy on its ownfor an early dinner. 

P.S - Cauliflower is loaded in Vitamin C and K. Read here for more information on its benefits.

What other ways are you using cauliflower in your home meals? Please do share in the comments below.

This is a SeeMyChow contribution by Life & Style blogger Naa Oyoo Kumodzi who writes at . She is a born foodie, photographer and social media consultant for startups. 



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