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Use It All Cauliflower Rice

This tasty cauliflower rice uses the whole cauliflower and is a great way to up the veggie content of any meal

25 mins
7 ingredients
$1.60 / person
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Use It All Cauliflower Rice


Serves = 6

  • 1 whole cauliflower (including steams and leaves) (approx. 800g)
  • 1 tbs extra virgin olive oil
  • 2 cloves garlic
  • 6 spring onion stems
  • 1 tsp cumin seeds
  • 1/2 cup currants
  • 1 bunch coriander, chopped

It’s this easy

  • Remove the cauliflower leaves and stem and place to one side
  • Roughly chop the rest of the cauliflower into bits and place in a food processor until finely chopped (you may need to do this in batches depending on the size of your food processor). You can also use a cheese grater or chop finely with a knife
  • Place the finely chopped cauliflower into a microwave dish with a lid and cook in the microwave for 5 minutes (the lid is needed to steam the cauliflower)
  • While the cauliflower is cooking, finely chop the cauliflower leaves and stem, garlic, and spring onion
  • Heat the olive oil in a large frypan over medium heat and add the cauliflower leaves and stem, garlic, and spring onion, plus the cumin seeds. Cook for 3-4 minutes or until the vegetables are softened and starting to brown
  • Add the microwaved cauliflower to the frypan and combine
  • Take the frypan off the heat and transfer to a bowl.
  • Stir through the currants and coriander before serving


  • Spice it up by adding some chilli flakes or add pine nuts for some extra flavour and crunch


Nutrition information (per serve):

  • Energy (438kJ)
  • Protein (3.5g)
  • Total fat (3.6g)
  • Saturated fat (0.5g)
  • Carbohydrate (13.7g); Starch (1.2g), Sugars (12.5g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (3.1g)
  • Sodium (64mg)
  • Calcium (48mg)
  • Iron (1.6mg)


Contains: FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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