Quality Living Styles - Clever Foods

Foods Prepared in Quick & Clever ways

to enhance Health

Grated Cauliflower cooked to resemble rice

Delicious “Rice” Pilaf

Delicious Vegan“Rice” Pilaf

This recipe has been adapted from the Doctor Oz, website. My version is vegan. It is a little more spicy, but incredibly delicious. I liked that this dish has just about 2 grams of carbs., yet is nutritious and very easy to make. I sometimes add mushrooms as well. You may also add red or green pepper or frozen peas for variety.

Here is the recipe.


  1. ¼ cup slivered or sliced almonds
  2. 1 small head cauliflower
  3. 4-6 button mushrooms, the number depends on size of mushrooms
  4. ½cup chopped yellow onion
  5. 3 tablespoons olive oil
  6. 2 heaped teaspoons minced fresh garlic
  7. ¼ cup chopped cilantro for garnish
  8. 2 bay leaves
  9. 1 tablespoon coriander powder
  10. ½ teaspoon turmeric
  11. 1 tsp. salt or to taste
  12. 1-2 Chopped green chilies; (optional, use if you like it spicy, otherwise use 1 tsp. freshly ground black pepper instead)


  1. Place the almonds in a non-stick pot over medium heat. Stir to toast evenly until they have just a hint of color & and smell fragrant, about 4 to 5 minutes. Remove almonds from pan and set aside
  2. Wash all vegetables. Remove specks from cauliflower & rinse well. Soak in water, while other vegetables are being washed and chopped
  3. Grate the head of cauliflower (as you would cheese). A food processor with a grating blade makes this really quick & easy
  4. Heat oil in a non-stick pot over medium-high heat
  5. Add bay leaves. Follow with onion, garlic, & mushrooms, (if using). Cook a few seconds, then add grated cauliflower to the pot
  6. Lower temperature. Put on the lid of pot. This will draw out water from the vegetables. No need to add water or stock.
  7. Cook for about 3 minutes on low temperature. Then remove lid, add spices and salt. Stir to ensure even distribution of spices
  8. Simmer until cauliflower is tender. If there is liquid in pot, raise the temperature and stir contents while it is on high heat
  9. It is done when the cauliflower is tender and the pot has no liquid
  10. Stir in toasted almonds. Add chopped cilantro
  11. Baked potato and a green salad make a good accompaniment to this delicious dish

Cauliflower grated

Cauliflower grated. It yields about 5 cups

Whole Cauliflower, washed and trimmed, ready to be grated

Fresh Whole Cauliflower, washed,trimmed and ready to be grated

You may use the same recipe for broccoli or combine cauliflower and broccoli.

If you have any questions or would like to add a recipe of your own, email me, Nirmala, at email address
I will be happy to help in any way I can. The site will be regularly updated with tasty recipes and hints and tips. You can also reach me via the Contact Form.