Recipe: Cauliflower Fried Rice

I love holidays. September has Labor Day, but that is more of a 1 day/ long weekend celebration. So in an effort to find more things to celebrate, I turned to the handy Google Machine. This informed me that September has TWO other fun month long observances:

National Childhood Obesity Awareness Month

Fruits & Veggies--More Matters Month

These two observances go hand in hand if you ask me. Eating more fruits and veggies instead of processed foods and grains will give your body more nutrients and fill you up with healthy foods! One way to easily add more veggies to your meal is with cauliflower fried rice! Click here for a printable recipe

Cauliflower Fried Rice

Prep time: 10 minutes
Cook time: 10 minutes


Head of cauliflower
1 cup of frozen mixed veggies
Soy sauce or coconut aminos
2 Tbs oil (I like olive oil or coconut oil) 

carlsbad chiropractor recipe ingredients


  1. Cut off the florets of the cauliflower.  
  2. Put the florets in the food processor to cut/rice in to small pieces (see photos below).
    It usually takes me a few rounds of running through the food processor to rice all the florets.
  3. Heat 2 Tbs of oil in a frying pain over med-high heat.
  4. Add riced cauliflower, mixed vegetables, and a drizzle of soy sauce over the mixture in the frying pan.
  5. Cook for 5-7 minutes stirring occasionally to make sure all of the vegetables are cooked evenly. 
  6. Add the egg over the top of the fried "rice", and stir to mix in to the mix. 
  7. Cook for a few more minutes, and serve! 
carlsbad chiropractor cauliflower rice.JPG

The quantities in the recipe are flexible! If you like more mixed veggies, go for it! I often eat this with chicken or beef stir fry. Sorry I forgot to take a photo when I dished it up for dinner. 

Questions on how to incorporate this into your diet? Let me know! Happy eating! 

Summer Kick Off (Nutritious Style)

It's Memorial Day weekend! Some say that's the unofficial start to summer! To me summer always means grilling season. (Although here in Southern California our weather affords grilling year round).  I often forget about the variety vegetables you can cook on the grill. From a nutrition standpoint, I try to fill half of my plate with vegetables every meal. This week I'll go over some vegetable cooking tips and my favorite veggies to throw on the grill.

Grilling Veggies 101

  1. Oil them up! Vegetables will dry out on the grill, so the oil helps that a bit. A light brushing of oil or gently tossing the veggies in oil works well. Oil also is helpful with getting any seasonings to stick to the vegetables. (I personally like a gentle sprinkle of salt and garlic powder.) Also - all oils aren't created equally! I usually just use some cold pressed olive oil.
  2. Consider cooking times! Not all vegetables take the same amount of time to cook on the grill. If you are grilling bigger denser vegetables, they will take more time! Consider cooking them over a lower heat area of the grill for longer to ensure equal warmth throughout. Smaller thinner vegetables will cook faster, so save them for last. This is also affected by how you may chop up the vegetables.
  3. Don't lose the veggies! Some vegetables are small and can fall through the grates. Consider a grill basket (or a fake tin foil basket/packet) or skewers to manage your veggies on the grill. Also when you are cutting up bigger vegetables - cut them into pieces that will skewer well or work well in the grill basket.

Best Grilling Veggies

  • Asparagus
  • Mushrooms
  • Broccolini
  • Eggplant
  • Bell peppers
  • Tomatoes (can work on a skewer in wedges or wrap in tin foil)
  • Zucchini (try seasoning them with olive oil and lemon juice)
  • Onions (cut in wedges for a skewer or in thin slices for burgers)
  • Potatoes (or sweet potatoes)