Keto mint rice is a light green (mint-colored) cauliflower rice with fresh mint through it. Mint rice is a very fresh and tasty cauliflower rice with spiced dishes. I really like keto mint rice with Indian, Greek or Arabic dishes.
On the keto diet, you eat cauliflower much more often than on a standard diet. Cauliflower, and this also applies to keto mint rice, is a good source of vitamins and minerals. Cauliflower belongs to the cruciferous (cruciferous) vegetables and they have a lot of health benefits. You can read more about this here.
Ready-made or fresh
Cauliflower can be a good source of vitamin C. It is important, however, to Directly after you have cut it or grated it to prepare and eat. Vitamin C is lost quite quickly, as soon as your vegetable is cut.
This is why it is better to grate cauliflower yourself than to buy ready-made cauliflower rice.
Maintaining vitamin C
Vitamin C is a water-soluble vitamin. To preserve the vitamin C as much as possible, it helps to smother the mint rice in some fat (it cooks really very quickly!) instead of boiling in water. If you boil cauliflower in water, you pour away a lot of vitamin C when you drain the water. If you don’t want to smother your cauliflower rice, it helps to steam the rice in a vegetable steamer or boil it in as little water as possible.
In this dish you prefer to use the coconut cream of your pack of coconut milk. Therefore, put the coconut milk in the refrigerator for 24 hours, then cut open the suit. At the top of the suit is the coconut cream.
Choose a coconut milk high in fat and low in carbohydrates. Here you can read my review about coconut milk.
Cauliflower rice is made in this way with a food processor. If you don’t have a food processor, you can also grate the cauliflower by hand with a large grater. That too is so done! You can’t keep grated cauliflower in the fridge for long if you haven’t baked it yet, because it’s going to discolour, plus it loses a lot of vitamin C. So make your cauliflower rice right before you start preparing it!
If you have a wok, use your wok, because this way you can cook the keto coin rice very quickly and thus nutrients are better preserved. If you don’t have a wok, choose a large frying pan or casserole.
- 400 Grams organic cauliflower with leaves (half cauliflower) If your cauliflower isn’t organic, throw away all the leaves
- 15 Grams fresh mint
- 300 Ml coconut milk (preferably cool coconut milk well, cut open the suit and then only use the thick coconut cream on top of the suit)
- 2 Tablespoons extra virgin coconut oil
Calories: 453Kcal | Gross carbohydrates: 14G | Protein: 7G | Fats: 43G | Sodium: 89Mg | Potassium: 641Mg | Fiber: 5G | Vitamin A: 319Iu | Vitamin B1: 1Mg | Vitamin B2: 1Mg | Vitamin B3: 1Mg | Vitamin B5: 1Mg | Vitamin B6: 1Mg | Vitamin C: 99Mg | Vitamin E: 1Mg | Vitamin K: 31Μg | Calcium: 62Mg | Buyer: 1Mg | Folic acid: 123Μg | Iron: 1Mg | Manganese: 1Mg | Magnesium: 36Mg | Phosphorus: 93Mg | Selenium: 1Μg | Zinc: 1Mg | Net carbs: 9G | Macro Fats: 82% | Macro Carbohydrates: 12% | Macro Proteins: 6%