This clever take on risotto uses cauliflower 'rice', made by blitzing cauliflower in your food processor. Add peas and asparagus (or any veggies you like) for a delicious plant-powered meal. And, instead of rounding out your risotto with extra butter and cheese, stir through some tahini for instant creaminess and a boost of calcium.
For good health, most of us need to be eating more veggies every day and this clever dish effortlessly sneaks in a couple of extra serves in the cauli rice base alone. Along with all the nutrients from the veggies, you get the creaminess of a traditional risotto minus the extra calories.
All veggies are full of vitamins, minerals, fibre and phytonutrients. They help protect against heart disease, stroke and some types of cancer – and may also help to prevent weight gain.
Cauliflower is a veggie super-star. It's a member of the cruciferous family, along with cabbage, kale and bok choy. Health experts recommend eating several serves of these veggies a week, which may help to lower the risk of many cancers.
2 Tablespoons olive oil
1 leek, well washed, cut in half lengthwise and thinly sliced
1 medium red onion, finely chopped
2 stalks celery, finely diced
3 cloves garlic, finely chopped
1 medium cauliflower, including the stalk – about 600–700g
8 stalks of fresh thyme, leaves picked
Zest of 1 lemon
2½ cups (625ml) vegetable stock, heated
1½ cups (225g) frozen baby peas, thawed
2 bunches fresh asparagus, tough stems discarded, cut on the diagonal into 3 cm lengths
⅓ cup (90g) tahini
Juice of half a lemon, or to taste
Fine sea salt and freshly ground black pepper, to taste
To serve (optional, but delicious)
Drizzle of olive oil
Handful of flat leaf parsley, roughly chopped
Fresh parmesan cheese, finely grated
Handful of sunflower seeds, lightly toasted
There are lots of other uses for cauliflower rice. Try steaming or microwaving it until just tender, stir through a drizzle of olive oil, a squeeze of lemon and a little salt to taste and serve with curries or casseroles instead of regular rice.
You can also stir-fry cauliflower rice to make an all veggie fired rice, or use it raw in salads in place of couscous or bulgur wheat.
Healthy eating and regular physical activity are important parts of living well through menopause. But if symptoms of menopause are affecting your daily life, it's time to take back control.
Start today by completing the Menopause Symptom Checklist. Then take the results to your doctor to talk about managing menopause well.
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