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Mexican Rice (Cauliflower Rice) – Like Rice but Lower Carbs & Sugar

By Ritamarie Loscalzo

Mexican Rice (Cauliflower Rice) Like Rice but Lower Carbs & Sugar

Eat your rice (cauliflower rice) and skip the carbs.

Rice can be a sticky subject. Some experts use cauliflower rice as a substitute.

In many parts of the world, including Blue Zones, rice is considered a whole grain diet staple. However, you will want to exercise caution if you have any concerns about high blood sugar or are following a low-carb diet.

A great option that can be made with a few pulses of a food processor, but is becoming easier and easier to find in grocery store produce sections, is cauliflower rice.


 Often found alongside pre-washed lettuce, cauliflower rice is lightly processed (should be 100% cauliflower only chopped to the consistency of rice) and ready to go. 

Compared to rice, cauliflower has over four times the amount of B6, is nearly three times higher in vitamin B1 (thiamine), and two times higher in B3 (niacin).

 It has three times the amount of fiber and considerably higher amounts of folate, vitamin C, calcium, phosphorus and potassium.


Unlike rice, cauliflower also contains B2 (riboflavin) and the powerhouse cruciferous vegetable phytonutrient sulforaphane which may provide protection against DNA damage that causes cancer.

The ever-important B vitamins and minerals found in cauliflower support metabolism, create new blood cells, and maintain healthy skin cells, brain cells, and other body tissues.

They also help to synthesize certain hormones, are key to the creation of specific neurotransmitters, and are essential for energy production, brain development and immune function.

So next time you are thinking about pulling out the rice cooker, pull out your food processor instead and give my Mexican Rice recipe a try.

You’ll get all the satisfaction without the carbs plus a load of extra nutrition.

Once you give it a try, chances are it’ll stick!



  • 1/2 cauliflower 
  • 2 tomatoes 
  • 1/2 teaspoon oregano 
  • 1 – 1/2 teaspoon chipotle 
  • 1/2 teaspoon garlic powder 
  • 1/2 teaspoon cumin 
  • sprinkle salt 
  • 2 tablespoons tomato powder (or soaked and drained sun-dried tomatoes) 
  • 1/2 teaspoon chili powder 



  1. Process cauliflower in a food processor in batches and place in bowl. 
  2. Blend tomatoes, oregano chipotle, garlic, cumin, salt, tomato powder, and chili powder in food processor. 
  3. Pour over riced cauliflower and stir. 


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Medical Disclaimer: The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Ritamarie Loscalzo, drritamarie.com, and the experts who have contributed. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

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