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Friendly Fried Rice

Once I discovered cauliflower rice, I wondered why it took so long for the world to catch on to this amazing innovation. It is simply delicious and incredibly low in carbohydrates. If you add in mushrooms or eggs, which are protein-rich, this recipe can become a hearty main dish that travels well to work or school. For those enjoying a higher-carb menu, the pineapple adds a nice sweetness to the dish.


  • 3 cups cauliflower rice (about 1 medium head)
  • 1–2 large eggs, whisked (optional)
  • 1½ cups chopped red or yellow onion (about 1 medium onion)
  • 1½ cups mushrooms or small broccoli florets (optional)
  • 1 cup fresh or frozen green peas
  • 1 cup chopped fresh pineapple (optional)
  • 1–2 cloves garlic, chopped (or ½ teaspoon garlic powder)
  • 3 tbsp. coconut sauce or wheat-free tamari (optional)
  • 2 tbsp. avocado oil, coconut oil, or vegan butter
  • 1 tbsp. grated fresh ginger (or ½ tsp. ground ginger)
  • 2–3 tsp. mild curry powder or spice blend (see Tip)
  • Fresh flat-leaf or curly parsley or cilantro, for garnish
  • ½ tsp. unrefined pink salt


In a large saucepan or pot, heat the avocado oil over medium heat. Add the onion, mushrooms, and garlic and cook, stirring frequently, until the onion is soft and translucent (about 3 minutes).

Add the salt, curry powder, and coconut sauce, and cook for an additional 2 to 3 minutes until fragrant.

Add the cauliflower rice, green peas, ginger, and pineapple. Cook until completely warmed through (about 5 minutes).

Add the whisked egg and cook for 1 minute more.

Adjust the seasoning to taste. Top with the chopped parsley or cilantro and add hoisin sauce, if desired.

Serves 6.


If you want to make your own spice blend, mix together 1 tsp. turmeric, 1 tsp. ground cumin, ½ tsp. ground ginger, and ½ tsp. cinnamon.

Cauliflower Rice

To make cauliflower rice, simply pulse uncooked cauliflower until it forms granules that are about the size of rice grains. Transfer to a paper towel and press out excess moisture.

Julie Daniluk, RHN

Julie Daniluk is a highly sought-after anti-inflammatory expert, speaker, and award-winning author of four bestselling books. Her passion is to speak in venues where she blends her skills and experience in fun and positive ways to provide breakthrough results with her audiences.