If you’re short on time, this is the perfect dish to prepare in advance to enjoy with your favorite protein for an easy and quick lunch or dinner. The recipe has been adapted from a family favorite, using cauliflower in place of rice so you can get an epinutrient-rich and Younger You-approved veggie side dish any night of the week!
This recipe is so versatile that you can make it your own. Do you have leftover asparagus from last night’s dinner? Mushrooms about to go bad? An abundance of carrots popping up in your garden? All veggies are welcome at this party, and you can switch it up depending on what you have available. If you’re unsure about which epinutrient-dense vegetables to add, check out this post for inspiration!
So why are we choosing cauliflower as the star of the show? As a cruciferous vegetable, cauliflower is part of the Younger You Dynamic Dozen (i.e. longevity superfood)! It’s rich in sulfur-containing compounds that can act as powerful DNA methylation adaptogens, supporting epigenetic changes that are potently anticancer, anti-inflammatory, and neuroprotective.
Cauliflower is also a good source of fiber – not only will it promote healthy gut bacteria but it can also help keep you regular and increase satiety. You’ll also get health & longevity benefits from other supporting ingredients such as onion and cinnamon which are sources of many polyphenols, including quercetin. A key epinutrient and a potent senolytic, quercetin helps to optimize genetic expression and slow down aging.
You can’t go wrong with this recipe! Change up the veggies each time to discover the variety of epinutrients you can add to positively influence gene expression and, in turn, aging. I hope this dish will become a staple in your home as it has in mine.
Epinutrient spotlight:
Methyl donors: bay leaf, onion, garlic, ginger, tomato, shredded coconut, cauliflower, mint
DNA methylation adaptogens: cinnamon, bay leaf, onion, garlic, ginger, tomato, shredded coconut, cauliflower, mint
Recipe by Nutrition Resident Madhavi Rao, MS
Tomato Cauliflower Rice
Ingredients
- 2-3 tbsp. oil of your choice; can also use ghee
- 1 3-inch Cinnamon stick
- 3 leaves Bay leaf
- 3/4 cup onions sliced thin
- 4-6 green chili peppers slit; (optional)
- 2 cups Vegetables of your choice; cut into 2” pieces (see notes)
- 1 tsp. salt
- 1 tsp. garlic minced
- 1 tsp. Ginger grated
- 1 cup crushed tomatoes canned or fresh
- 2 tbsp. Unsweetened coconut shredded
- 3 cups cauliflower rice
- 1/2 tbsp. dried mint
Instructions
- Heat oil and/or ghee in large wok or saute pan over medium-high heat.
- Once heated, add cinnamon stick and bay leaves to pan. Oil should sizzle on contact. Saute for 30 seconds.
- Turn heat down to medium-low.
- Add onion and chili peppers (optional) and cook until onion is translucent (3-5 minutes).
- Add all vegetables except cauliflower. Cook until just softened.
- Turn heat to low. Add salt, garlic and ginger. Cook for 2-3 minutes.
- Increase heat to medium. Add tomato and cook for about 5-7 minutes (mixture should thicken).
- Add shredded coconut and cook for 2 minutes.
- Add cauliflower rice and sauté until moisture is gone.
- Add mint. Taste and adjust for mint and salt as desired.
Recipe Notes
- Choose any vegetables that you have on hand. Make sure they're cut to the same size for even cooking.
- If adding leafy greens, add them after the cauliflower so they don’t overcook.
- Once ginger, garlic and tomato are added, stir continuously to avoid burning.
- Store in airtight container in refrigerator for up to 4 days.