Try This Ketogenic, No-Grain Alternative to Traditional Fried Rice

More Information

Recipe From Pete Evans

A very popular dish in Chinese cuisine, fried rice was said to have
been invented in China sometime during the Sui dynasty (589-618 AD), in the
city of Yangzhou in the eastern Jiangsu province. This is why typical Chinese
fried rice is often called Yangzhou fried rice, sometimes referred to as Yeung or
Yang Chow fried rice. However, take note that fried rice recipes are found all
throughout China, with different ingredients and flavors.[i]

This Cauliflower Fried Rice With Prawns Recipe is a healthy twist to traditional
fried rice. It’s also one of the many ketogenic recipes that you can find in
the “Fat for Fuel Ketogenic Cookbook” to be released November 14. In this
cookbook, you’ll find recipes that Pete and I have worked on, as well as basic
knowledge about the benefits and components of a ketogenic diet that
can be beneficial for your health.


1 large cauliflower,
separated into florets

2 tablespoons coconut

4 rashers of bacon or slices of ham, diced

1/2 pound peeled and deveined wild caught raw prawns or shrimp

4 free-range eggs

2 splashes of fish sauce

1 onion, finely

2 garlic
cloves, finely chopped

1/2 red capsicum, diced (optional)

1 inch piece of ginger,
finely grated

3 tablespoons tamari

Himalayan salt

Freshly ground white pepper

2 spring onions, thinly sliced

2 tablespoons chopped coriander leaves

2 tablespoons chopped flat-leaf parsley leaves

1 handful of bean sprouts, trimmed

Lime wedges, to serve


1. Pulse
the cauliflower in a food processor until it resembles rice.

2. Melt
a little coconut oil in a large wok or frying pan over high heat. Add the bacon
or ham and fry until crispy. Remove and set aside.

3. Wipe
the pan clean, add a little more coconut oil and sauté the prawns or shrimp
over high heat for two minutes, or until lightly golden and almost cooked
through. Remove from the pan and set aside.

4. Wipe
the pan clean again, add a little more coconut oil and heat over medium-high
heat. Whisk the eggs with a splash of fish sauce and pour into the pan. Tilt
the pan to evenly distribute the eggs and cook for a couple of minutes to make
a silky omelette. Remove, slice into thin strips and set aside.

5. Heat
the remaining oil in the pan over high heat. Add the onion and garlic and cook
for three minutes or until softened. Stir in the capsicum if using and ginger
and cook three to five minutes. Add the cauliflower and cook for a few minutes
until tender.

6. Add
the tamari, salt and pepper, spring onion, herbs, bean sprouts, bacon or ham,
prawns or shrimp and omelette strips and stir fry for one minute until well
combined and heated through.

7. Serve
with a splash of fish sauce and lime wedges.

Tip: As much as possible,
avoid or sparingly eat lectin-rich foods like corn, peanuts, cashews,
unfermented soybean products, legumes, grains and nightshade and gourd fruits and vegetables. Lectins are
known to be proinflammatory, immunotoxic, neurotoxic and cytotoxic if consumed
excessively. To learn more information on how to reduce lectins in your diet,
click here.

Here’s What You Can
Get From This Flavorful, No-Grain Fried Rice Recipe

Cauliflower rice has risen in popularity as an alternative to
conventional rice. It’s not quite hard to see why: It isn’t just delicious and
healthy, but versatile too. In fact, you can use other meats, fish, herbs and
vegetables in lieu of other ingredients. When making healthy cauliflower fried
rice, your ingredients, cooking supplies and imagination are all you need.

Facts About Cauliflower’s Health

A cruciferous vegetable, cauliflower can be either green, white,
purple or pale orange. It’s a natural source of nutrients such as protein,
magnesium, phosphorus, fiber, potassium and manganese, and vitamins B1, B2, B3,
B5, B6 and K. This vegetable is said to help with:

Boosting heart health[ii]

Improving blood pressure levels

Improving kidney function

Enhancing brain health[iii]

Promoting better cognitive function

Supporting digestion

Preventing age-related memory decline

Cauliflower is also valued for its anti-inflammatory properties[iv]
and antioxidant
abilities that support detoxification and resist free radical-caused damage.
Vitamin C, beta-carotene, kaempferol, quercetin, rutin and cinnamic acid are
notable antioxidants in cauliflower.

Ideally, use organic cauliflower when cooking. When buying, pick cauliflower
heads that don’t have brown or soft yellow spots on the surface. Afterward,
place the purchased cauliflower head upside down in a large bowl of cold water
for around 15 minutes. This ensures that any insects or harmful pesticides in
the cauliflower are removed.

Why Wild-Caught Shrimp Is Ideal

Shrimp is a savory addition to fried rice. But while the flavor this
seafood brings to dishes is impeccable, there are drawbacks you have to
consider with most shrimp today. Unfortunately, most shrimp sold in the U.S.
are raised in shrimp farms in Southeast Asia. Just like its land-based
counterparts — concentrated
animal feeding operations (CAFOs)
— fish and shrimp farms raise numerous red
flags because:

Mangroves, considered to be nature’s filtration
system and defense against tsunamis, are typically cut down to build farms.

Most farmed fish and shrimp are fed genetically
engineered (GE) corn and soy — a completely unnatural diet for marine animals.
Other farms also feed animals with fishmeal, and this can cause accumulation of
toxic industrial chemicals like PCBs and dioxins.

Toxic waste and chemicals from these farms flow
into waterways and destroy ecosystems.

Farmed fish and seafood are known to have
inferior nutritional quality.

There’s well-document use of slave labor in the
shrimp farming industry.

The shrimp you should be buying must be caught in the Gulf of Mexico
and should be free of contamination. If you don’t have access to this,
wild-caught shrimp that has been responsibly harvested and certified by the
Marine Stewardship Council (MSC) is a good choice. An MSC certification is said
to assure that every part of the manufacturing process was scrutinized by the
organization and has been independently audited to determine that the product
meets sustainable standards.[v]

If ever you have no choice but to settle for farmed shrimp, I advise
looking for shrimp certified by Naturland, the Aquaculture Stewardship Council
(ASC) or the Responsibly Farmed label of Whole Foods Market. These
organizations certify that the shrimp has been raised according to aquaculture
guidelines that help protect the environment, and that the producers do not use

Additional Herbs and Veggies
for a More Flavorful Cauliflower Rice

You can use different herbs and vegetables not just to increase the
flavors of this cauliflower rice, but to add nutritional content and deliver
health benefits too. Four examples of health-boosting ingredients in this
recipe include:

Ginger: Used
in traditional Chinese medicine and East Indian Ayurvedic medicine, ginger is well
respected for its ability to work as a/an:

combats systematic inflammation

assists in promoting elimination of intestinal gas

relaxes and soothes the intestinal tract

Other health
benefits attributed to ginger include:[vi]

Helping address migraines and headaches

Helping prevent nausea and vomiting, and blood clots

Boosting the immune system

Helping with fat-burning (because of its gingerol content)

Reducing oxidative stress

Decreasing effects of atherosclerosis and osteoarthritis

Assisting with preventing the common cold

Optimizing cholesterol levels

Improving blood sugar levels

These are one of the many types of sprouts you can grow in your
garden. Bean sprouts are an excellent source of:

Vitamins B1, B2, B3, B5 and B6









Bean sprouts also contain
10 to 100 times more enzymes compared to full-grown vegetables, allowing the
body to extract higher amounts of vitamins, minerals and nutrients from other
foods, and aid in protecting the body against chemical carcinogens.[vii]

Also called cilantro (which is actually the Spanish term for
coriander leaves[viii]),
coriander leaves have a unique pungent flavor and aroma, and are highly used in
Mexican and Thai cuisines. Coriander leaves are a storehouse of:

Antioxidant polyphenolic flavonoids (quercetin,
kaempferol, rhamnetin and apigenin)

Minerals like potassium, iron, calcium,
manganese and magnesium

Vitamins A, C and K, and B vitamins

Antioxidants in
coriander leaves can be helpful in fighting illnesses and reducing risk for
chronic diseases. Plus, clinical studies also proved that coriander leaves
possess antibacterial, antifungal, antiseptic and disinfectant abilities.

This bright green herb with a “grassy taste” is home to vitamins C
and K, folic acid, beta-carotene and dietary fiber. Flavonoids such as apiin,
apigenin, crisoeriol and luteolin are present in parsley. Meanwhile, volatile
oil compounds such as myristicin, limonene, eugenol and alpha-thujene may aid

Preventing tumor formation

Activating glutathione (the body’s most powerful

Helping calm inflammation in the brain

Parsley also contains
high levels of chlorophyll. This is great news because the chlorophyll content
allows parsley to work as a detoxifier for the body to help eliminate toxins.

About the Author

is an internationally renowned
chef who has joined forces with Dr. Mercola to create a healthy cookbook that’s
loaded with delicious, unique Keto recipes, ideal for people who want to switch
to a ketogenic diet. The “Fat for Fuel Ketogenic Cookbook” will be released
November 14.

Pete has had numerous noteworthy
contributions to the culinary world. He has not only cooked for the general
public, but he’s also cooked a royal banquet for the Prince and Princess
of Denmark, a private dinner for Martha Stewart, and even represented his
hometown at the gala GʼDay USA dinner for 600 in New York City. Pete’s
career has moved from the kitchen into the lounge room with many TV appearances
including Lifestyle Channel’s “Home show,” “Postcards from Home,” “FISH,” “My Kitchen
Rules” and “Moveable Feast.”

Source:: Mercola Health Articles