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A Health Coach is a supportive mentor and wellness authority who works with clients to help them feel their best through food and lifestyle changes. Instead of prescribing one diet or way of exercising, Health Coaches tailor individualized wellness programs to meet their clients' needs.

Relationships, exercise, career, and spirituality are just as important to your health as the food you eat. Health Coaches understand this and take a holistic approach to supporting the whole person. 

Seasonal Duck Fried Cauliflower Rice (Low Allergy)


Prep Time

15 Min

Prep Notes

*Cook protein separately and then add it in at the end

*Use frozen cauliflower rice and peas to make it easier, it's still nutritious!

*Other or all ingredients can be found at the famer's market, specially duck meat. You can also use a different protein and pick up everything at the local grocery store

*Vegetables can be pre cut to make this a snap to throw together

*Double recipe for delicious left overs or to feed 4

*Be creative and substitute other seasonal vegetables.

*Can substitute regular rice if you are eating grains. 

Cooking Time

30 min

Yields

2 servings

Ingredients

Ingredients:

  • 3 tablespoons cold pressed avocado oil 
  • 1 shallots thinly sliced
  • 1 garlic, minced
  • 1 inch piece ginger, minced
  • 1 pinch red pepper flakes (optional, black pepper is good too)
  • 1/2 head cabbage, cored and chopped
  • 4-6 ounces mushrooms, chopped (I used golden trumpet mushrooms)
  • 1/2 cup frozen peas (Paleo friendly, but *optional if avoiding legumes on AIP diet)
  • (optional) 3/4 cup ground or sausaged farmer's market duck (look at the label or ask for preservative free *no nitrates, no nitrites, no sulphates, no sulfites, or added sugar sausage) 
  • 1/2 yellow zucchini (can use 1 egg *if not AIP, or other seasonal vegetable)
  • 1 15 oz pack frozen pre-cut cauliflower rice (or 2 cups riced fresh cauliflower)
  • 1/4 cup fingerling or daikon radish for crunch (or other seasonal vegetable)
  • 1 1/2 tablespoon coconut aminos (gluten free soy sauce substitute) 
  • 1/4 cup fresh cilantro, finely chopped, some set aside for garnish
  • Salt and pepper to taste

Directions

Heat 2 tablespoons of avocado oil in a wok or large skillet over a medium heat flame. Heat oil for about 1 min then add shallots, garlic, ginger, and red pepper flakes. Watch and stir fry for 1 minute, until fragrant. 

Raise flame to medium/high while adding cabbage, mushrooms, and peas. Stir fry until cabbage is wilted and soft, about 8 min. Season with a big pinch of sea salt. Turn off the heat, start cooking protein.  Set aside cabbage veggie mixture in a medium bowl, wipe down pan.

Protein instructions: (Can prep ahead of time) In a separate skillet, cook sausage over medium heat until browned. With a little oil, covered to avoid splash, and stirring often. Reduce heat to medium/low carefully add 1/4 cup of water. Cover and simmer for about 10 min or until cooked through.

Put the veggie pan back on the heat at a medium temp, and coat with remaining 1 tablespoon avocado oil. When the oil is hot, add zucchini (or scrambled egg) and cook for 2-3 min flipping once, fold the cauliflower rice in here. Cook for 5 minutes or until starting to brown, then stir in radish. Breaking in clumps as it cooks. 

Return sautéed veggies, most of the cilantro to the pan, and stir, while moistening with coconut aminos. Salt and black pepper, to taste. 

Serve, add duck and cilantro garnish on top.



Notes

I like to cook all the sausage to add to quick breakfasts later!

For another spin you can exchange the ginger and cilantro for turmeric and mint. It's the flavor of traditional Peruvian Cau-Cau!

Credit

Share the love! By Marie Karla, Health and Beauty Coach

https://mariekarla.com/apps/recipe/details/id/Seasonal-Duck-Fried-Cauliflower-Rice-Low-Allergy-