Rice is commonly enjoyed around the world, but one glaring issue with it is its high carbohydrate content. According to the United States Department of Agriculture, a single cup of cooked rice contains a whopping 44.51 grams of carbohydrates,1 which is well above the limit if you’re following a ketogenic diet. With this in mind, what options do you have? One healthy alternative is cauliflower rice.

Cauliflower is a nutritious vegetable, and can be a great substitute for regular rice. I encourage you to try this moringa “rice” recipe from Mercola’s very own Rachel Saenz. In addition to cauliflower it also contains garlic, mushrooms, spinach and other ingredients. Not only is it nutritious, but delicious and fulfilling as well. I suggest that rice lovers give this a try.

Mouthwatering Moringa Cauliflower Fried ‘Rice’

Prep time: 5 minutes Cook time: 10 to 13 minutes


  1. Heat the oil in a large skillet over medium heat. Add the onions and mushrooms, then sauté until tender, about two to three minutes.
  2. Add the garlic and the cauliflower rice, then sauté until the cauliflower rice is tender, approximately two minutes.
  3. Add chicken broth, moringa powder, salt and pepper. Stir thoroughly to ensure all ingredients are combined. Cook for three to four minutes.
  4. Make a well in the center and crack the two eggs in the skillet. Scramble the eggs into the dish.
  5. Mix in the spinach and cook for an additional three to four minutes.

Why Cauliflower Rice Is a Healthy Substitute for Regular Rice

Since it is a cruciferous vegetable, cauliflower happens to be one of the healthiest foods you can eat. It contains a wide array of nutrients and antioxidants that may help:

  • Reduce the risk of cancer: Cauliflower contains sulforaphane, a powerful sulfuric compound that has been studied and discovered to help kill cancer cells. In one study, sulforaphane (combined with turmeric) has been shown to help inhibit the growth of human prostate cancer cells.2
  • Manage inflammation: Cauliflower is shown to have various anti-inflammatory compounds that can help keep inflammation in check, such as indole-3-carbinol or I3C. This specific compound operates at the genetic level, which may help prevent inflammatory responses at the foundational level.3
  • Boost heart health: Aside from helping reduce your risk of cancer, sulforaphane has been shown to help improve blood pressure and kidney function.4
  • Improve brain health: Cauliflower contains choline, a type of B vitamin that plays a role in brain development.

Moringa Boosts the Recipe’s Nutritional Profile

The moringa tree is dubbed a “miracle plant” for several reasons. It’s been an important nutrition source for centuries, it’s valued in traditional herbal medicine and its various plant parts have multiple uses.

A 2015 research published in PLoS One found that moringa may help protect against breast and colorectal cancers because it’s rich in isothiocyanates.5 In a separate study published in the same year, moringa is believed to help prevent weight gain and insulin resistance, which may benefit diabetics in the long run.6

If you haven’t used moringa in your diet before, now is the perfect opportunity to do so. Moringa is very easy add to meals, and this recipe shows you an appetizing approach to achieving this goal.

These Veggies Work Together to Add More Flavor and Health Benefits

In addition to cauliflower and moringa, this recipe makes use of other notable vegetables that may help promote better well-being. These include:

  • Onion: Known for its pungent flavor, the onion is a mainstay in countless dishes, including this one. But that’s not all there is to this popular vegetable. It contains inulin, a prebiotic that may help nourish your gut bacteria. Onion is also rich in various phytochemicals and nutrients all working together to help provide system-wide benefits, such as reducing the risk of neurodegenerative disorders and symptoms associated with osteoporosis, diminishing the replication of HIV and helping fight bacteria.7
  • Spinach: If you remember the cartoon character Popeye, then you definitely remember him taking his strength from spinach. While he’s just a fictional person, research indicates that consuming spinach may actually make you stronger, thanks to its nitrate content.8

    Spinach is rich in various flavonoids like spinacetin, patuletin and jaceidin, which have anti-inflammatory properties.9 It also contains the carotenoid lutein, which may protect the arteries from LDL “bad” cholesterol buildup.10 Furthermore, spinach contains a diverse mix of nutrients that can support your overall health, such as vitamins A, C, E and K, calcium, iron, magnesium, copper and manganese.11

  • Garlic: Don’t underestimate the size of garlic. Even if it’s a small vegetable, it contains powerful sulfuric compounds that may provide various benefits, particularly helping reduce inflammation, boosting immune function, improving cardiovascular health and reducing the risk of cancer.12

In addition, it can complement the treatment of people currently taking medication. For example, a study indicates that diabetics who took a garlic supplement along with metformin (a diabetes medication) exhibited lower cholesterol levels as well as reduced fasting blood sugar levels.13

Replace Regular Rice With This Moringa Cauliflower Fried Rice Recipe

The combination of cauliflower, spinach, moringa and other ingredients guarantees that this recipe is not only delicious, but incredibly healthy as well. But before you set out to make your own moringa fried rice, it’s important that your ingredients should be organic and as fresh as possible. This will allow you to maximize the nutrients, as well as protect yourself from toxic chemicals usually found in non-organic vegetables.

Sources and References

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