Fall cauliflower rice salad

Fall cauliflower rice salad

  • Healthy Eating

  • Recipes

  • By Andréanne Martin, Bachelor's degree in nutrition

    Summer is over, which means fall is here with its bounty of fresh produce. Farmers markets are bursting with local apples, pears, beets, squash, cabbage, sweet potatoes and cauliflower. This is my favourite time of the year to cook. It is not too hot to turn on the oven and it’s easy to make the healthy menu versatile. Let’s be honest, we all get tired of bananas and oranges during winter months.

    The end of summer doesn’t mean we should wave “goodbye” to seasonal eating. Eating local produce that is in season is the best way to maintain a healthy lifestyle and wallet. I do not believe in diets, but rather in eating real food. Combine clean meals with an active lifestyle and you should be golden.

    It is September and I have been buying a lot of cauliflower since it is everywhere and dirt-cheap. White, green, yellow and purple. Frankly, I’m getting everything I can out of cauliflower’s health benefits before the price jumps up to the equivalent of ground beef in winter months.

    Unless you have been hiding under a rock you know cauliflower is a hot commodity in the health world. Its colour and mild taste offer so many options. You can make pizza crust, “breadsticks” and even “biscuits” with cooked and well-squeezed cauliflower. It also can be roasted, mashed and puréed.

    Consuming cauliflower helps to detox your body and is packed with cancer fighting and anti-inflammatory properties. It is also rich in vitamins, minerals and fiber. That is why I love it so much!

    This fall-inspired cauliflower rice salad takes only 25 minutes from start to finish and uses local, affordable produce in season. The salad is bursting with crispy apples, dried sweet cranberries and toasted walnuts adding more vitamins and healthy fats, and it’s easy enough for a weeknight healthy dinner.

    And let’s talk about the dressing for a minute. The tangy taste, thanks to BioK+'s original probiotic drink, compliments perfectly with the sweetness of the salad. It is filled with 100 billion probiotic bacteria! Where else have you seen such a simple salad dressing that stores well in a fridge for a week , is not loaded with sugar and sodium, and is good for your gut health?!

    This salad makes a great leftover lunch. Just keep the dressing separately from the salad and combine right before serving. Enjoy!

    Preparation time: 15 minutes

    Cooking time: 10 minutes

    Serves: 6



    1 cup walnuts, coarsely chopped

    1 small head cauliflower, cut in large chunks

    1 small onion, quartered

    1 tbsp avocado or coconut oil

    1/2 tsp salt

    Ground black pepper, to taste

    1 large apple, cored and chopped

    1/2 cup dried cranberries

    2 tbsp green onion or parsley, finely chopped


    2 bottles Bio K+ original

    2 tsp maple syrup or honey

    1 tsp onion powder

    1/2 tsp garlic powder

    1/2 tsp salt

    Ground black pepper, to taste


    In a food processor, add cauliflower and onion; process until it has a coarse rice texture. Work in batches if necessary and transfer to a bowl. Set aside.

    Preheat large non-stick skillet on medium heat and add walnuts. Toast until golden brown and fragrant, stirring frequently. Transfer to a bowl.

    Return skillet to the stove and swirl in oil to coat. Add cauliflower onion mixture and salt. Sauté for 10 minutes or until golden brown pieces appear, stirring occasionally.

    While cauliflower is cooking, whisk salad dressing ingredients in a small bowl.

    Transfer cooked cauliflower to a large salad bowl along with toasted walnuts, chopped apple, cranberries, green onion and pour dressing on top. Stir gently to mix and serve warm or cold.


    Substitute garlic powder with extra onion powder. Store dressing and salad separately for up to 2 days.

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    Andréanne Martin Bachelor's degree in nutrition
    About the author
    Andréanne Martin is a dietitian and nutritionist who drives projects that enable her to promote healthy lifestyles in order to help as many people as possible to feel better.
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