• Autumn Bates, CCN, MS

ONE Recipe You NEED to Know ~The Original Cauli Bowl

Updated: May 27

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Everyone needs a staple meal that you can whip up in minutes. This is your go-to that you always have ingredients for no matter what and - preferably - tastes incredible. My go-to is the Original Cauli Bowl aka the OCB. I literally make this meal at least 2-3 times a week. It's delicious, you can make it with essentially any flavor profile and it touts some serious nutrition.



**SCIENCE ALERT: I'm about to get into some details that I find interesting (cue the nerd emoji), but you can skip to the bottom if you just want the recipe!**

First of all - cauliflower is much lower in carbs than rice (or any grain for that matter), making it the perfect swap for grain bowls. And here's the thing: even if you aren't following a lower carb diet, decreasing your carbohydrate intake can benefit you regardless of what your goals are. Trying to lose weight? Perfect. A higher carbohydrate diet keeps your insulin levels high which stimulates your body to stay in an anabolic state - AKA storage state... AKA not what you want when you're trying to lose weight. Trying to gain muscle? Excellent. You'll hear that not eating enough carbs can deter your performance. Turns out this study finds that statement to be totally false. Trying to steady your blood glucose levels? Contrary to what you've been told over the years, eating several small meals containing carbs throughout the day does NOT keep your insulin and glucose levels stable. By constantly giving yourself glucose (one of the basic forms of carbs), it consistently keeps your insulin levels high. Eventually your cells become resistant to those high levels and this leads to insulin resistance and diabetes - and uncontrolled blood glucose levels.

Second of all - cauliflower contains a few compounds, sulforaphane being one of them, that assists with detox - phase two to be specific. Detox is essential in your body and helps to get rid of medications, heavy metals and toxins in your body.

**SCIENCE RANT OVER**

Regardless of all of the health reasons why you should start implementing the OCB... the biggest reason of all is because it tastes SO. GOOD.

Today I'm sharing the #OGcaulibowl formula and my favorite version of the #OGcaulibowl ~ the SoCal Burrito Bowl!

Make sure to share your creations with the #OGcaulibowl on Instagram! I always love getting some new inspo for creations!





The OG Cauli Bowl Formula

Serves 1

Your base:

1/2 bag frozen cauliflower rice (always keep a few bags in the freezer! You know... for emergencies!)

1 tsp. olive oil or coconut oil

1/4 - 1/2 cup yellow or red onion, chopped

2 cloves garlic

pinch of Celtic sea salt (this is the BEST salt you can use! High quality, filled with minerals and tastes great!)


Your veggies:

You can add as many veggies as you want! Below are some of my favorites:

Brussels sprouts

Broccoli

Turnips

Green beans

Snap peas

Zucchini

Celery

Bell pepper


Your protein:

This is optional, but great if you want to add a little more substance to your meal:

1/4 - 1/2 cup black, pinto, kidney or cranberry beans (I make my own, but if you buy a can, make sure it's organic and BPA free)

1/4 lb grass-fed ground beef (85/15 is my favorite), ground chicken or ground turkey

1/4 lb shrimp


Toppings:

Again, you can add as many as you want of these! Here are my favorites:

Purple cabbage, chopped (raw)

Green onions, chopped

Cilantro, chopped

Basil, chopped

Radish, sliced

1/2 avocado

2 Tbsp. pumpkin seeds

2 Tbsp. pine nuts

2 Tbsp. sunflower seeds

1 Tbsp. grass-fed butter

salsa

hot sauce (I use a local brand that I'm OBSESSED with)


Directions:

1. In a large pan over medium-low heat, add olive oil, onions, garlic and a pinch of sea salt. Sauté for 3 minutes. If you're using meat, add your meat and cook until done.

2. Add veggies and another pinch of sea salt to the onion mixture. Sauté for 8-10 minutes. Pro tip ~ cut your veggies into smaller bite sized pieces. This will ensure that you get them nice and cooked through without taking too long to cook.

3. Add your cauliflower rice and another pinch of sea salt to the veggie mixture. If the cauli rice you use is frozen, sauté for about 6 minutes. If it's fresh, you can sauté for about 3 minutes.

4. Add beans if using and sauté for 1 more minute.

5. Pour mixture into a large bowl and add toppings!

*Don't forget to take a picture and post on instagram with the #OGcaulibowl hashtag! I can't WAIT to see your creations!!


Like I said, I make this recipe OFTEN! So I have my go-to version that I typically make every night. I call it the SoCal Burrito Bowl. I use the same directions as above with the below ingredients:




SoCal Burrito Bowl

Serves 1

Ingredients:

1-2 cups cauliflower rice

1/2 cup yellow onion

2 garlic cloves

1 tsp. olive oil

1/4 cup homemade black beans

1/2 zucchini, diced

1 bell pepper, diced

Celtic sea salt


Toppings:

1/2 avocado OR homemade SoCal Spicy Guac

1/2 cup homemade pico

1/4 cup cilantro

Hot sauce


Enjoy your #OGcaulibowl!!


xx

Autumn



Contact

Manhattan Beach, CA

90266​

info@autumnellenutrition.com

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Medical Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors, nutritionists and/or qualified health professionals regarding specific health questions. Neither Autumn Elle Nutrition nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

© 2020 by Autumn Bates, CCN