Healthy Cauliflower Stir Fried Rice

Healthy Cauliflower Stir Fried Rice

I have so much admiration for Christine and all she does and absolutely delighted to have her as the first Guest Post on the blog. Both Christine and I are advocates of REAL FOOD and  I am certain you will enjoy the article and her “Go To” recipe.
From the moment my children started eating solid foods, I knew that it was my responsibility to ensure that the foods they eat are 100% good for them. This means real, whole ingredient foods, as in vegetables, fruits, whole grains, and proteins, that are grown/raised without chemicals or hormones.
Starting with homemade organic purees, and throughout all the stages of their childhood, I am happy to say that my teen and tween are both great, adventurous eaters. It is tough in this environment with the fact that convenience foods are EVERYWHERE. Did you know that 80% of all manufactured products in supermarket shelves contain some form of sugar? It’s no wonder that people are getting sick, and obesity is becoming a global concern.
While I do occasionally use minimally processed foods, such as rice, legumes, and frozen vegetables, I have one simple rule, and that is that if there is no way that you can recreate a food item by cooking it at home, then its definitely not real food. Most commercially manufactured convenience foods SHOULD originate from a recipe, right? So I always try to make foods “from scratch”. Ultimately these homemade versions are healthier, and taste so much better by using better quality ingredients, no additives, less (or no) sugar, and less salt. Our bodies don’t need a flavor overload. And we certainly don’t need “food-like” items that are able to sit on the shelf for years and years in our systems.
Children, are especially susceptible to wanting foods in fun packages and become used to the flavors that are scientifically designed to keep people addicted to this junk. These foods have little or no nutritional value, and is hard to compete with real, natural foods. As with anything, there can be occasional exceptions, provided that it doesn’t become a regular habit.
This is a perfect solution. Whether it’s breakfast, lunch, or dinner, filling half of your plate with fresh vegetables is the key to ensuring healthy nutrients every day which is so important for developing minds and bodies. This brings us to on of my faviorite”go to” recipes.
Carbohydrates have taken over many diets. It’s an inexpensive “filler”, that is digested quickly, and leaves you hungrier faster. It’s important to incorporate plenty of vegetables to ensure a good intake of nutrients and fiber so that it takes longer for your body to digest. Take fried rice for instance, in most restaurants the it’s usually 90% rice, and 10% nutritional substance. When making it at home, it should really be a 60/40 ratio of rice to everything else, with plenty of nutritious ingredients, making it a more balanced meal. Adding the cauliflower “rice” is the best way to ensure lots of nutrients are in this dish. Even the pickiest eaters won’t even notice that it’s there!
Healthy Cauliflower Stir Fried Rice



  • 2 cups cooked rice
  • 1 cup cauliflower, very finely chopped (a.k.a. cauliflower “rice”)
  • 2 Tbsp olive oil or coconut oil, divided
  • 2 free-range eggs, scrambled, optional
  • 1 stalk scallion or 1/4 onion, chopped
  • 1 cup frozen peas or corn (or both)
  • 2+ cups spinach, bok choy, kale, chard or cabbage, finely chopped
  • 2+ Tbsp low-sodium tamari, to taste
  • 2” stem of fresh gingerroot, grated
  • Sea salt, to taste


  1. In a frying pan that is big enough to hold all ingredients, coat with 1 Tbsp oil. on high heat, scramble the eggs, and remove from pan.

  2. Add more oil and sauté scallion/onion, chopped cauliflower, and frozen vegetables for 5 minutes. Then add the rice and leafy vegetables, combining all ingredients evenly. Cook for a further 5 minutes. Finally, add the tamari, freshly grated ginger, and season with salt to taste.

Raised in Hong Kong, Christine is a healthy food consultant based in New York City. Christine is editor of the Healthy Kids feed @thefeedfeed, showcasing recipes and inspiration from the global community of parents and kids. She can also be found at and on Instagram @conscious_cooking.

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