hi there and welcome to the evening of Claudia and has fit today I'm going to show you two ways to make a basic cauliflower rice cauliflower rice is a great alternative to regular rice because it's low in calories and low in carbohydrates don't worry about writing down anything leading to directions just do me a favor and click on this link that's available in the video description that's into a head spin combo we have everything ready to go for you let's get turned on my rice to get started with your cauliflower rice we need none other than a head of cauliflower so in order for us to get the florets removed I've already pre rinsed this so I'm just going to take my knife and I'm going to go straight down the middle so I'm going to turn it here so I can see it make sure you have a good knife to drive it through once you do that then you can just crack it open and you can see the core more easily so now I'm just going to take the same knife and it comes right off so you can just move this and you can kind of just pick the rest of the leaves you may need to do a little bit more coring here such as right here you can just yank it off so then we'll just peel the rest of the florets so that they look like this just take them off one by one or you can continue to cut it now you will have to cut it again so that they can fit into your food processor and that's it and then you'll just repeat the process for the other side now I'm going to cut my florets so that they're more manageable for my food processor so I've chopped up my cauliflower and now I'm just going to place it into my food processor if you don't have a food processor just be sure that you're using a high-powered blender so that you could be rice like consistency that you're looking for and I'll show you what this looks like when it's all blended up and this is the consistency of your cauliflower once you've blended it in your food processor now there are two ways to cook cauliflower rice the first way is in the microwave to cook your cauliflower rice in the microwave does give it more of a steam consistency I did place one tablespoon of water directly into the bowl with my cauliflower and I'm going to pop this into my nori for approximately six to seven minutes or until it seems through and once we're done with this we're going to go ahead and show you how this is done on a skillet okay so let's start on a dry fry for our cauliflower rice so the goal is to remove as much of the moisture out of the cauliflower rice as possible I have a skillet that's been on medium-high heat and I'm going to take about a teaspoon of coconut oil or you can just do a nonstick cooking spray and just coat the bottom of your pan as much as you can and then we're going to take our cauliflower rice and we're going to add it into the skillet here in risk of the stir and mix this for about four to five minutes so my cauliflower rice is all set here you will know that your cauliflower rice is done when it's no longer the hard raw form but it is more of a softer rice like consistency cauliflower rice is a great grain free and low carb option in your recipes that may usually call for rice because you can add whatever flavor you like if you enjoyed this recipe please be sure to check out my blog of has its website very appoint additional recipes you'll also find hundreds of free workout videos meal plans to lose or gain weight and are complete thirty to ninety day fitness programs do me a favor and subscribe to our YouTube channel follow us on Twitter and like us on Facebook for the best daily motivation this has been clean eating with Tanya and hospit and refer to eat clean and train dirty