Garlic Turmeric Cauliflower Rice

This brightly colored, imflammation fighting Garlic Turmeric Cauliflower Rice is almost always a part of my weekly meal prep.  Honestly, cauliflower rice in some form or another is a part of my meals.  Cauliflower rice is a great option for people that eat lower carb, like me!  It provides the option of a wonderful side dish that can be used to soak up the flavors in your entrée, while upping your total daily vegetable consumption and minimizing blood sugar spikes.

I have experimented with rice on several occasions.  As a type 1 diabetic, I just do not do well with it!  Even when I weigh and measure and calculate till I am blue in the face, my blood sugar levels after a meal that contains rice are always much higher than I like them.  Eating rice becomes a huge guessing game for me and often times it requires multiple insulin doses to bring my blood sugar levels back to normal. These high blood sugars also cause increased sugar cravings for days after the meal.  For me, rice is  a NO food!

Cauliflower rice on the other hand is a YES food for any meal!  Especially when it contains beneficial ingredient that enhance my health while satisfying my palate. Recent studies have shown that the turmeric root contains a medicinal compound called curcumin.  Curcumin has powerful anti-inflammatory effects and is a very strong antioxidant.  Sadly, curcumin is poorly absorbed into the bloodstream. It helps to consume black pepper with it, which contains piperine… a natural substance that enhances it’s absorption. Curcumin is also fat soluble, so it is a great idea to incorporate it with healthy fats.  Obviously, the amount of turmeric in this recipe is small, so the full health benefits may not be as profound, but every little bit helps right?

Garlic not only makes every meal taste better but packs an immune boosting punch as well.  Garlic is rich in Vitamin B6, Vitamin C and Manganese.  Those tasty little cloves can help to boost your immune system to fight off colds and flu.  The minimum therapeutic dose is one clove with each meal, two to three times daily.  I do not consume that much garlic, but do put it in every savory dish I make.  I also add a whole clove to mugs of bone broth and chew a clove when I feel a cold coming on.  It does nothing positive for my breath….but I always avoid that cold!

Luckily, food production has gotten hip to the fact that this real food movement is not going away and is now creating “convenience” foods for people like us!  Even major chain grocery stores like Ralphs and Albertsons carry cauliflower rice and pre-made vegetable noodles to make our lives just a little bit easier.  I stock up on cauliflower rice every time I go to Trader Joes. As I type this, there are probably six bags in my freezer, which is great news because  I am about to whip up a batch of this stuff right now!

Turmeric Garlic Cauliflower Rice
Prep time
Cook time
Total time
Serves: 4 cups
  • 1 tbsp. ghee or coconut oil
  • 1-2 tbsp fresh grated ginger
  • 2-3 cloves minced garlic
  • 4 cups riced cauliflower
  • 1-2 tsp sea salt (to taste)
  • ¼ tsp black pepper
  • 1 tbsp turmeric
  • ¼ cup bone broth
  • ½ cup cilantro leaves, coarsely chopped
  • juice of ½ lime (optional)
  1. Melt preferred fat in medium sauce pan on medium heat
  2. Add grated ginger and minced garlic, cook till fragrant
  3. Add riced cauliflower and seasonings, stir
  4. Pour in bone broth and stir to incorporate
  5. Cover and cook for 5 minutes
  6. Remove lid and continue to cook if liquid remains
  7. Turn off heat and add lime juice (optional)
  8. Stir in cilantro and serve

To a nourished life,


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