Category Archives: Easy Healthy Recipes

Curry Spiced Cauliflower “Rice”

Vegan Cauliflower RiceCurry Spiced “Rice”
(grain-free, gluten-free, #whole30 compliant, vegan, made with cauliflower power!)
original recipe by Vicy Wilkinson, MA, BCC

I’m so lucky that part of my job as a transformational life coach involves helping people (myself included) continuously improve their nutrition and ability to take good care of themselves at the most basic levels.  Food is the tastiest of those basic levels of THRIVING!  And I LOVE FOOD SO MUCH!  I’m grateful that many of friends enjoy my becoming-more-and-more-frequent #whole30 resets.  I’ve found that following the guidelines of this program as outlined in the book It Starts With Food every 4-6 months really helps me stay better on track over all, with both health and fitness goals and all the rest of my goals, too.  {As within, so without.  As above, so below.}

At some point during the last year, I cooked dinner for a friend, and ended up serving her a “rice” dish I made with cauliflower that she has asked me about ever since!  “How did you make that?  It was delicious!” she says to me every time I cook for her.  During my weekly food prep for a busy week of seeing clients and changing the world, I finally decided I would try to re-create this dish, and keep up with how I did it so that I could share it with her… and you!

I realized that one of the keys to simple recipes like the one that follows is that having a good spice cabinet.  If you’re still getting by with salt, pepper, oregano, and Mrs. Dash, I highly recommend that you start exploring new worlds by adding a spice or two to your kitchen apothecary each time you visit the grocery store over the next few months.  You’ll be amazed with what you can do with just a couple of ingredients, and the right blend of spices! {Also, even if you’re missing a couple of the less common spices in this recipe, like Garam masala or 5-spice, try it anyway!  It’ll still be good, you’ll just be missing some of the subtle hints created by these antique spice blends.  Pick them up  next time you’re in a spicy mood!  Remember, spice doesn’t necessarily equate to heat.}

Here’s the recipe, along with a few pics I took of the prep work along the way!  Please cook, share, embellish as you wish… and ENJOY!  ♥

*Note:  the full version below is pretty spicy, and is recommended for people who are used to this intensity of spice pallets.  I’m including (in bold) the 1/2 spice version for the unsure or timid!

  1. 1 head of cauliflower
  2. ½ tsp. 5-spice powder (commonly found in Asian food sections of most grocery stores; consists of fennel seed, star anise, ginger, cloves, cinnamon) (¼ tsp. 5-spice powder)
  3. ½ tsp. Garam masala (another spice blend; usually consists of black and white peppercorns, cloves, cassia bark, nutmeg and mace, black and green cardamom pods, Bay leaf, Caraway) (¼ tsp. Garam masala)
  4. 1 tsp. turmeric (½ tsp. turmeric)
  5. 1 tsp. cumin  (½ tsp. cumin)
  6. 1 tsp. curry powder [I used hot, yellow curry powder in this version; use whatever youRaw Fresh Ginger have on hand!]  (½ tsp. mild curry powder)
  7. 1 tsp. cinnamon  (½ tsp. cinnamon)
  8. ¼ c. ish fresh minced ginger (*see photo ~ this is a ¼ c. measuring cup, before I minced it)
  9. 1 large or 2-3 small cloves fresh minced or crushed garlic (½ large clove or 1-2 small cloves garlic)
  10. ¼ c. raisins
  11. Big handful of nuts*
  12. 3-4 Tbsp. coconut oil
  13. Bragg’s Nutritional Yeast



  1. Wash cauliflower, and then cut it into large chunks.Spice pallet for Curry Spiced Rice
  2. Add all pieces of cauliflower to your food processor and “pulse” in 20-30 second bursts until cauliflower is a nice “rice-like” texture, with maybe a few larger chunks. {This will probably only take 3-4 bursts – you don’t want cauliflower dust! J}
  3. Set aside until you prepare your curry paste.
  4. Add 3-4 Tbsp. coconut oil into a large saucepan, and heat to medium for a few minutes.
  5. Stir in your “wet” curry ingredients: garlic and gingerWet Curry Paste Ingredients
  6. Reduce heat to low and stir in all the “dry” curry ingredients: turmeric, cumin, curry powder, 5-spice, Garam masala, and cinnamon.
  7. Now add your cauliflower and stir until the curry paste coats everything fully.
  8. After it’s all mixed up nicely, turn up the heat to about medium and stir frequently for about 10 minutes to soften the cauliflower.
  9. Reduce heat to low and add your nuts and raisins.Cauliflower Rice ~ Spice Coated
  10. Cover and let simmer on low (lowest possible setting on your stovetop) for 15-20 minutes.
  11. Remove from heat and sprinkle with Bragg’s nutritional yeast (because it’s good for you) & stir or “toss” before serving.
  12. ENJOY! {Garnish with curly parsley, if you want to get real fancy with it.}

*I used pecans in this batch; sometimes I use cashews; I suggest you use whatever tree nuts you have on hand.  I’m pretty sure I used pistachios in the first batch I ever made that my friend raves about so much.  NOTE:  to maintain #whole30 compliance, nuts must be raw tree nuts, no peanuts and no nuts roasted in any non-compliant oil.

Serving suggestions:  Pair your tasty spicy rice with baked or roasted chicken, and a simple roasted veggie.  (I like roasted purple cabbage and a simple chicken breast, for example.)   Better yet, stick with the Indian theme and make Tandoori Chicken or Tikka Masala to go with it… but be prepared to spend some extra time in the kitchen for these delights!

May we all eat well & be healthy and happy! Namaste. 

Healthy Holiday Recipes ~ Paleo Sweet Potato Chocolate Zucchini Bread

Paleo Sweet Potato Chocolate BreadA friend of mine posted a recipe for sweet potato bread pudding, which sounded awesome because I do so love sweet potatoes, so I clicked on the link to take a peek… and concluded that although I’m sure it would be awesome, it was also a zillion tons of sugar per serving so it was basically diabetes in bread pudding form. However, it made me start reminiscing about my Daddy’s favorite cake which both my mom and my Grandmother would make for him during December, which began with his birthday and ended with Christmastime.  The cake is divine and it’s an old family recipe called Sweet Potato Chocolate cake.  Alas, it is diabetes in cake form, and diabetes is the reason I no longer get to spend time at the holidays or any other days with my Dad, who lost his life to it in 2002.  So, I wondered how I might achieve that delicious cake-y goodness that brings back so many happy memories in a less-likely-to-kill-me sort of way. (Note:  My sweet grandmother’s take on “diet” sweet potato chocolate cake was to make it in 2 layers instead of 3. Love her. ♥) This thought led me down the path of a little kitchen alchemy: combining my family’s sweet potato chocolate cake concept with a random ‪#‎paleo zucchini bread recipe. My experiment turned out so well that I had to make it an official recipe and share it with the world!  I’ve now made three loaves of this stuff and it’s swiftly becoming a new holiday favorite!  And the best part of this deliciousness:  it’s very low sugar and you get lots of whole food nutrients to boot!  Cake with vegetables that tastes amazing?!?  YES, PLEASE!

Here’s the recipe!  Please bake, share, embellish as you wish… and ENJOY!  ♥

  1. ½ cup coconut flour
  2. 3/4 tsp. baking soda
  3. ¼ tsp. baking powder (aluminum free)
  4. ½ tsp. salt
  5. 1 Tbsp. cinnamon
  6. ½ tsp. nutmeg
  7. 2 tsp. dark cocoa powder
  8. ¼ tsp. allspice
  9. ¼ tsp. ground cloves
  10. 3 pasture-raised eggs
  11. 2-3 Tbsp. raw honey or maple syrup (I used 3 Tbsp. raw honey & 3 pitted prunes I just needed to use up! Note: It was plenty sweet for me, but you can add more sweet stuff if your taste buds really want sweet and are used to refined sugars.  I suggest 1 extra Tbsp. of coconut palm sugar.)
  12. 1 cup-ish (1 medium) zucchini, shredded finely (I just food processed it)
  13. ½ a large or 1 whole medium sized (already cooked) sweet potato, mashed
  14. 1 Tbsp. coconut oil, plus a bit extra if greasing the pan
  15. ½ cup walnuts or your other favorite nuts (optional)


  1. Preheat oven to 350 degrees.
  2. Grease a loaf pan with coconut oil or line with parchment paper; set aside.
  3. Shred your zucchini finely, and mash your sweet potato.
  4. Add in the eggs and other liquid or soft ingredients.
  5. Add the dry ingredients and spices, and stir until the batter is smooth. (You can use a mixer if you have one, but it is not required.  Very easy to mix up with just a bowl and a spoon!)
  6. Stir in the nuts, if using.
  7. Pour or spoon batter into your greased loaf pan and bake for 55-60 minutes or until a toothpick inserted into the center comes out clean. (Batter will be thick and sticky.)
  8. Bring it out of the oven and let it sit for 5 minutes before slicing.
  9. Enjoy!

Serving suggestion:  Pair with your favorite hot tea or coffee at breakfast time.
It’s perfect!