Cauliflower and Chickpea Rice Bowl – A Simple Turmeric Recipe

By: Michael Lam, MD, MPH; Justin Lam, ABAAHP, FMNM


A simple turmeric recipe: Roasting turmericHow important is eating healthy? Well for most people, it the most important decision and is crucial to living a balanced, long and good life. A nutritious diet is a huge part of living a healthy lifestyle, and the basis for a well functioning body. Just as a car won’t run without water, gas or oil, your body needs quite a few things to operate as well, and the food you eat is one of the big ones! To truly eat healthily, and keep the body in its optimal condition, one must go beyond just eating an apple a day, and refraining from boxes of cookies and bags of chips. Every element that you put into your body could help or harm you, now, and even in the long run. Be conscious of what you consume, and learn to eat beyond your food meaning, make your meals beneficial. Although reaching for a peanut butter and jelly sandwich is fast and easy, this simple turmeric recipe is just as convenient, and has more health benefits than you can even imagine!

Why enjoy a Chickpea Turmeric Cauliflower Rice Bowl?

The ingredient list alone could be the main reason to enjoy this simple turmeric recipe. It is packed with lots of good quality food that offer health benefits in each bite. Filled with turmeric, cauliflower, chickpeas and black pepper, your taste buds and body will surely thank you. But that is not the only reason to enjoy it. For sufferers of chronic illnesses such as Adrenal Fatigue, proper nutrition a necessity for preventing further damage to the adrenal glands and other body systems. Eating a healthy diet ensures you have everything you need to function and nourishes every living cell in your body. However, knowing exactly what to eat can be difficult, but it is necessary. Good nutrition, along with rest and exercise, is one of the important key factors in the prevention of illness, recovery from illness, longevity and optimal living.

Let’s explore the ingredient list a bit deeper:

A simple turmeric recipe: grounding tumericBenefits of Turmeric. For thousands of years, turmeric or what is also called Curcuma longa has been used in India and it has now become one of the most well-known, most commonly used Ayurvedic spices in the world. The health benefits of turmeric are being studied and used at a phenomenal pace for a number of different conditions, the greatest of being in the prevention and treatment of a wide variety of cancers.

  • Studies have shown that curcumin is responsible for the death of cancer cells in medulloblastoma, pediatric brain tumors, and glioblastomas, an aggressive type of brain tumor that is found to be resilient to treatment through chemo and radiation. In addition, turmeric has been found to prevent metastasis, the spread of the disease from its original site to other parts of the body, enhance the effects of chemo by making cancer cells more susceptible to the treatment, and protecting the healthy cells from the damage that can be done during therapy.
  • Testing has been done on Curcumin with positive results on its correlation to slowing the progression of multiple sclerosis.
  • Curcumin is also a powerful tool used in weight loss and in fighting obesity. It helps in the reduction of leptin resistance, lowers insulin resistance, activates fat burning systems, and reverses hyperglycemia.
  • The main ingredient of this simple turmeric recipe can also be used as a form of natural pain relief and has been compared to working just as well as ibuprofen. Several studies have also indicated that curcumin also has strong anti-inflammatory agents, and has even been found to be better at reducing swelling in patients with conditions such as rheumatoid arthritis over the NSAID known as Diclofenac. This provides a tremendous natural relief option for many chronic conditions such as Adrenal Fatigue Syndrome, a stress-induced illness that wreaks havoc, pain, and inflammation in the body and all its systems.

Turmeric usually does not cause significant side effects; however, some people can experience stomach upset, nausea, dizziness, or diarrhea when taking it in large quantities. Although it is very often used by pregnant women when consumed with food, taking additional capsules by mouth could not be safe. Due to its strength, using turmeric in concentration should be used with caution and could result in aggravating gallbladder problems, coagulation issues, increasing blood sugar in people with diabetes, increasing hormone sensitivity, lower testosterone levels, and preventing the absorption of iron. It is always a good idea to consult with a doctor for any dietary changes prior to beginning any new health regimens during that time.

A simple turmeric recipe: grounding riceCauliflower Rice. Whether it might be that you are trying to sneak some veggies into you or your kid’s diets, decided to eliminate grains and extra calories, or that you just want a bit of variety in your meal planning, cauliflower rice is a great simple turmeric recipe. It is delicious, easy to make, and diabetic-friendly. Cauliflower has an abundance of nutrients and is a unique plant compound that can aid in reducing the risk of several diseases. In fact, it contains a bit of many of the essential nutrients your body needs to function.

  • This vegetable contains a high percentage of the daily fiber your body needs, therefore aiding in digestive health, feeding the healthy bacteria in your gut, and beneficial for overall health.
  • Cauliflower also has a nutrient that most people have tested deficient in, choline. This component is vital to the proper functioning of our body and preventing disease. It so often goes overlooked, yet it is an extremely important essential nutrient.
  • Last, but super important is the fact that Cauliflower can provide plenty of antioxidants, a crucial element to fighting diseases, and keep the body strong and healthy.

Chickpeas and Hummus, Please! Chickpeas and Hummus One of our favorite food blessings from this simple turmeric recipe come from the Mediterranean and middle eastern parts of the world. Also known as garbanzo beans, these little guys are packed with nutrients. Like other legumes, such as beans, peas, and lentils, chickpeas are high in fiber and protein and contain several key vitamins and minerals such as iron, phosphate, calcium, magnesium, manganese, zinc and vitamin k. All of which contribute to building and maintaining and building strong bones. Not only that, it’s heart-healthy, too! The high fiber, potassium, vitamin C, and vitamin B-6 content all support your cardiovascular system.

Black Pepper, Well Worth the Sneeze! Black Pepper. As if you needed any more reasons to consume this simple turmeric recipe, even the spice you are using to accent it comes with health benefits! One thing to take note here is that research has found evidence that consuming black pepper with curcumin increases its bioavailability. A match made in heaven. Black pepper, along with turmeric, is one of the world’s most widely used and traded spices.

  • Black pepper works well for weight loss by increasing your metabolism and aiding in good digestion
  • It has antibacterial properties, as well as assisting with viral cold prevention. Black pepper offers cough relief, sinus congestion, prevents earaches and helps with asthma.
  • Black pepper, along with turmeric and cauliflower is also a very good anti-inflammatory agent. It is a good source of nutrients such as manganese, copper, magnesium, calcium, phosphorous, iron, potassium, riboflavin, vitamin C, K, and B6.

Try This Simple Turmeric Recipe!

Turmeric Cauliflower and Hummus Rice Bowl. When we suggested reaching for this simple turmeric recipe over that peanut butter and jelly sandwich, we were not kidding! The health benefits of this vegan, gluten, grain and soy-free recipe offers more nutrients than the average person consumes in a day. By packing this type of nutrition into your body, you will feel more energized, focused and overall happy. Eating clean, healthy foods can and will change your life.A simple turmeric recipe: cauliflower green peas

Prep time: 15 minutes
Cook time: 25 minutes
Makes two servings

Ingredients:

  • Baby spinach or another type of preferred greens
  • 2 15 oz can of chickpeas
  • 1 small head of cauliflower
  • extra virgin olive oil
  • a small onion
  • turmeric
  • salt and black pepper
  • Cayenne and cinnamon
  • lemon or lime juice
  • ground cumin, coriander and paprika
  • garlic powder
  • carrots
  • tahini

Optional:

  • tomatoes
  • cucumber
  • pita

Instructions to Make the Cauliflower Rice:

  1. Process the cauliflower in a food processor for a few seconds. It can also be grated.
  2. Heat 1 tsp oil in a pan over medium heat. Finely dice ½ the onion, add and a pinch of salt and saute until they are translucent.
  3. Mix in 1 tsp of turmeric and a dash of cayenne.
  4. Add the grated cauliflower to the pan, cover and cook the mixture for 4 to 6 minutes. Add a dash of lemon or lime and then fluff the mixture as you would fluff rice. Recover the pan until the next portion of the recipe is completed.

How To Make the Spiced Chickpeas + Carrots:

Heat ½ tsp oil in a pain over medium heat. Add 1 can of chickpeas, 1 tsp ground cumin, ¼ tsp cayenne, 1 tsp coriander, ½ tsp paprika, ½ tsp garlic powder, ¼ tsp cinnamon, ¼ tsp cayenne, and a pinch of salt, mix and then cook for one minute. Add ¾ cup sliced carrots and 2 tbsp of water, cover and cook for 5 to 7 minutes. Add lemon or lime to taste.

Making the Delicious Hummus and Sauce:

Mix the drained can of chickpeas, 1 tbsp tahini, ¼ tsp salt, 2 cloves roasted garlic, 2 tsp olive oil, ½ tsp cumin, ¼ tsp paprika, 1 tbsp lemon juice, and ¼ tsp black pepper until the chickpeas reach a smooth consistency. Taste and adjust the salt and lemon if needed. Add another ¼ tsp black pepper. Split the batch in half, and add the reserved water from the can of chickpeas to make ½ a thinner consistency for the sauce.

For the Final Ensemble:

  1. Add your chosen layer of greens on the bottom of the bowl
  2. Add the spiced chickpeas, turmeric cauliflower rice and black pepper hummus on top of the greens. Drizzle the thinned hummus on top. Optional: add chopped veggies like tomatoes and cucumbers to the combo and serve with some warmed pita. Enjoy!

Nutrition Information for One Serving

614 Calories,19g Fat, 2g Saturated fat, 0 Unsaturated fat, 0 Trans fat, Cholesterol 0, Carbohydrates 89 g, Fiber 25 g, Protein 28 g, Sugar 16 g, Sodium 695 mg

© Copyright 2018 Michael Lam, M.D. All Rights Reserved.


Dr. Lam’s Key Question

In this simple turmeric recipe, we replace conventional rice with cauliflower rice for a healthier, more diabetic friendly, low calorie and low glycemic option. It is called “rice” per say, but is really grated, steamed and fluffed cauliflower.


Simple Turmeric Recipe