Picture of a bowl of Cauliflower Rice with Sultanas and Apple Custard

Cauliflower Rice with Sultanas and Apple Custard

Cauliflower Rice is a nutritious alternative to rice that's low in calories and carbs. Raisins, sultanas and currants may improve your digestive health and blood sugar levels, decrease inflammation and lower your blood pressure, and fibre helps keep you regular. If one thing stands out, this Cauliflower Rice with Sultanas and Apple Custard tastes delicious!
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Prep Time 10 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine Australian
Servings 1

Ingredients
  

  • ½ head of cauliflower
  • 1 pouch of South Australian Gourmet Food Company Apple Fruit Custard with Added Fibre
  • 1/4 cup sultanas
  • 1 tsp cinnamon
  • 1 1/2 cups milk

Instructions
 

  • In a food processor process 1/2 a head of cauliflower and pulse until a rice consistency
  • In a saucepan add cauliflower and milk and cook on medium to high heat while mixing well.
  • Add sultanas and cinnamon and bring to a simmer.
  • Continue to cook on simmer until mixture becomes your desired consistency.
  • Add in the pouch of pouch of South Australian Gourmet Food Company Apple Fruit Custard with Added Fibre and stir through.
  • Pour into a bowl and enjoy!
Keyword Custard, High Fibre, SA Gourmet Food Co

Look out porridge, this recipe stands out as a clear winner when it comes to nutrition and health benefits.

by Ashleigh Feltham, Accredited Practising Dietitian and Accredited Nutritionist

The health benefits of our Cauliflower Rice with Sultanas and Apple Custard shouldn’t be underestimated. Cauliflower is full of health benefits including the antioxidant sulforaphane which has cancer-suppressing properties. Cauliflower is also a good source of choline which is needed for normal central nervous system function. It is also a good source of vitamin C which is needed to make the protein collagen. Collagen is needed for strong ligaments and tendons and youthful-looking skin.

Sultanas add more antioxidants as well as iron which is needed to transport oxygen around your body and plays a role in keeping your immune system working at its best. Sultanas are also a good source of calcium and boron which are needed to create strong bones.

Each pouch of South Australian Gourmet Food Company Apple Fruit Custard with Added Fibre gives your body 10.9g of dietary fibre. Fibre is important for your gut to function well and helps to maintain a healthy weight. Fibre keeps you feeling fuller for longer and assists in creating a slower release of sugar into your blood. This creates a sustained energy release.

More than 50% of children and more than 70% of adults in Australia are not meeting their daily fibre requirements for health.

These delicious custard pouches make it much easier to achieve your recommended daily amount of fibre, and this walnut and carrot pudding with banana custard is a great way to increase your fibre intake.

Cinnamon has anti-fungal, anti-inflammatory and antioxidant properties. Milk offers a good source of protein to your body which helps to keep you feeling full. Calcium is essential for strong bones and teeth. Milk is also a good source of fat-soluble vitamins A and D as well as choline, vitamin B12, iodine and selenium. Make sure you save this Cauliflower Rice with Sultanas and Apple Custard recipe as it is a guaranteed winner for all the family.

Picture of Apple fruit custard

Learn more about fibre with a Nutrition Australia fact sheet.