I’ve got a message for you today about the most underappreciated food group in our diet. They will make your skin glow, your hair shine, and launch your energy through the roof.

They’re also:

  1. Packed with vitamins, minerals and other micronutrients you need to stay healthy.
  2. Filled with fiber.
  3. If you’re concerned about your weight, they can actually help you in that department, too.

If you haven’t guessed yet, I’m talking about VEGETABLES. This is a perfect time of year to show them the love they deserve! One of my top strategies to avoid overeating during holiday meals is to load up on veggies, filling at least half my plate with them. This can help you feel full and satisfied without loading up on fatty/sugary/salty food. You’ll escape that post-meal bloated feeling, which means you are less likely to end up zonked out on the couch after you eat. Vegetables are a low-energy-density food, which means they don’t have a lot of calories for the amount of volume they take up (a big part of why they make you feel full and satisfied after a meal).

healthy vegetables

One awesome way to boost your veggie intake is with cauliflower rice, which is a fantastic option if you’re following a lower-carb way of eating.

It’s actually much easier to make at home than you might think. You can make it in a BLENDER. There’s a trick to it, though, which involves adding water!

Blender Cauliflower Rice

Cauliflower head, cut into small florets
About 1-2 cups of water

Place the cauliflower florets in a blender (a high-speed blender like Vitamix or Blendtec works best). Fill it up about halfway, and then pour the water over the florets until they are covered and start to float above the blender blades.

Next, pulse the blender so the cauliflower forms a rice-like texture. This will probably take 6-7 “pulses.”

Drain the cauliflower into a strainer, and pat dry.  Voila!

Once that’s done, try making this recipe … which has even more veggies.

Cauliflower Fried Rice – (Serves 4)

  • Cooking spray
  • 2 eggs
  • Pinch of salt
  • 1 tbsp sesame oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • ½ cup (75 g) frozen peas and carrots
  • Cauliflower rice (from recipe above)
  • 3 tbsp coconut aminos (or gluten-free soy sauce)
  1. Heat a large saute pan over medium heat and spray with cooking spray.
  2. Whisk the egg in a small bowl and add salt. Pour into the saute pan and cook until set, and then remove from the pan, setting aside for later.
  3. Add the sesame oil and saute onions, garlic, peas and carrots until they start to get soft, 4-5 minutes. Raise the heat to medium-high and add the cauliflower rice to the pan, along with the coconut aminos (or soy sauce).
  4. Stir together, and then cover the pan and cook for 5 minutes, stirring occasionally. The cauliflower should become crispy on the outside.
  5. Stir in the egg and remove from heat to serve.

There’s so much you can do with raw cauliflower rice! If you decide not to try the cauliflower fried rice recipe, it can be steamed (on the stove or in the microwave), tossed into stir-frys, and used as a replacement for cooked rice in many recipes.

(BONUS! You also can do this broccoli.)

Once you master the technique for your particular blender, you can make bulk batches and freeze them in Zip-loc bags for future use. Pretty cool, right? And so much cheaper than buying it already prepared. Give this a try and let me know what you think! I always love hearing from you 🙂