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Parsley Cauliflower “Rice”

Parsley Cauliflower Rice

Cauliflower is a popular low carb replacement for foods such as: mashed potatoes, cream in soups and rice. It is a really good one too. I have 5 fabulous reasons to include more into your weekly meal plan.

5 Reasons To Eat Cauliflower More Often:

1. Helps You Detox.

Detoxing is something we need to do regularly. Not only does our body naturally produce waste just from living, our environment is full of pollutants that can really overwhelm our body. When we have too many toxins in our system, our liver cannot filter all of it out. Toxins are stored in adipose tissue (fat) until the liver can get to them.

Eating cauliflower, and other cruciferous vegetables, on a regular basis provide us with sulfer-containing nutrients and phytonutrients that activate the enzymes needed for waste and toxin removal.

2. Rich in Antioxidants and Nutrients

According to The World’s Healthiest Foods cauliflower contains antioxidant phytonutrients including, “beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol.” As we know, antioxidants help counter oxidative stress on our cells helping to prevent cancer and other chronic health issues.

Rich in nutrients including vitamin C, K1, folate, pantothenic acid (B5), B6, choline, manganese, phosporus, biotin, potassium and more, cauliflower is definitely a food you want to eat regularly.

3. Anti-Inflammatory 

The root of all disease is inflammation. Our lifestyle, toxins we expose ourselves to and diet all play key roles in whether or not we stay healthy. Rich in vitamin K, cauliflower is able to regulate inflammation at the genetic level. By being able to do this, it can nip inflammation in the bud so to speak.

4. Supports and Heals Your Gut 

Cauliflower contains glucosinolate which is then made into sulforaphane which can help protect the lining of your stomach. It also prevents the overgrowth H. pylori bacteria which has been linked to Peptic Ulcers and stomach cancer.

5. Doesn’t Raise Your Blood Sugar 

Carbohydrates raise our blood sugar and in excess, raise triglyceride levels (one type of cholesterol). There are studies suggesting one way to keep blood sugar levels steady in the healthy range is to limit your carb intake. Low carb usually refers to keep your carbs below 120g a day. The average American consumes somewhere between 200g-300g daily.

Substituting cauliflower for rice will not only reduce your carb load, it is delicious! My Parsley Cauliflower “Rice” recipe is a delicious side dish. We love to pair it with salmon.

Parsley Cauliflower "Rice"

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4


  • 1 head cauliflower
  • 1/4 cup sweet onion finely chopped
  • 2 tsp extra virgin olive oil
  • 1/2 cup organic chicken broth
  • 1 tbsp dried parsley
  • 1 tsp garlic salt
  • 1 tsp dried basil


  • Heat your oil in a large pan on medium heat. Add onion and saute until translucent. About 5 minutes.
  • While that is cooking, cut your cauliflower into florets. In your processor, finely chop the cauliflower in batches.
  • Add broth, processed cauliflower and dried herbs to your pan. Cook until desired softness, stirring periodically. Add garlic salt if you desire.



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About Us

Hi friend!

I’m Marian Mitchell, Health Coach, Chronic Illness Warrior, Mom, and Food Lover. I help you navigate the food and lifestyle side of Chronic Disease Management with coaching, meal plans, recipes, podcast, and this blog. You can thrive without eating the same 4 things every day. I’m here to show you how.

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