In order to reduce the number of carbohydrates per day and to achieve the minimum amount of vegetables per day, people are increasingly replacing pasta, rice or bread with vegetables.

A popular version is cauliflower rice.

You can find it in the store, but making it yourself is not difficult and cheaper.

According to research firm IRI, sales of vegetables that replace pasta, rice and bread have increased by 56 percent compared to two years ago.

Cauliflower rice and zucchini spaghetti in particular are doing well.

Supermarket Plus recently reported in the Distrifood magazine that the former was a niche product, but that these types of products are on the rise.

Logical, because the advice from the Nutrition Center to eat at least 250 grams of vegetables daily is a bridge too far for many Dutch people.

The latest figures from RIVM show that the average intake is 131 grams.

Only 16 percent of adults eat 200 grams or more.

See also: Food facts: Broccoli and cauliflower are each other's biggest competitors

"The two ounces of vegetables and two pieces of fruit a day are now heavily ingrained," says Pauline Weuring, co-founder of the food platform

Uit Pauline's Keuken

. "We do this in different ways: add a handful of spinach to the smoothie and replace ingredients with vegetables, for example cauliflower rice."

According to Isabel Boerdam, known for her food blog

De Hippe Vegetariaanse

, among others

, people are increasingly concerned with the intake of less sugars - carbohydrates is the collective name for sugars and starch - and therefore also with less processed food.

"People choose low-carbohydrate if they want to watch their calorie intake, for example, so low-carb alternatives to products are becoming increasingly popular, such as alternatives to rice, pasta and bread. Cauliflower rice is a good example of this."

Chopping a whole cauliflower into small pieces is better for your wallet.

Chopping a whole cauliflower into small pieces is better for your wallet.

Photo: Shutterstock

Cauliflower rice contains 3 grams of carbohydrates per 100 grams (2.9 to be exact, according to AH's site).

According to the site of the Nutrition Center, 1 serving spoon (55 grams) of cooked white rice contains 17.7 grams of carbohydrates.

If you convert this, that is about 32 grams (32.1) per 100 grams.

"Making cauliflower rice is nothing more than chopping a cauliflower into small pieces," explains Weuring.

"You can do this with a food processor or a coarse grater."

Do not let the food processor run automatically, warns Boerdam.

"Then you'll get porridge very soon."

According to Weuring, you can eat cauliflower rice raw in a salad, but you can also stir-fry or bake it.

"This way you can make a nasi from cauliflower rice or a cauliflower risotto in no time."

“Nowadays you also have broccoli rice for variety.

This is the same idea, only it has a slightly more distinctive taste.”

Pauline Weuring, food platform From Pauline's Keuken

How do you prepare this 'rice'?

"I wouldn't cook the cauliflower rice in a splash of water, then there won't be much left," says Weuring.

According to the food blogger, it is best to steam cauliflower rice.

"Cauliflower rice is delicious in the wok with fresh herbs and spices," says Boerdam.

Do you really want to replace it as white rice?

"Then you can also steam it with a pinch of salt," says Boerdam.

On the De Hippe Vegetarian site you will find both simple recipes and a more exciting version.

Don't feel like making your own: choose a ready-made version

Don't feel like making it yourself?

"Then there are also very good ready-to-use alternatives," says Boerdam.

"For example, the private label alternative in the fresh refrigerated shelf in the supermarket, but also from a frozen bag in the freezer shelf."

Making your own is better for your wallet: for a bag of cauliflower rice of 400 grams you pay 2.29 euros at AH and 1.80 euros at Jumbo, while you can buy a whole cauliflower at both supermarkets - the weight is not listed, but cauliflowers weigh at least 1 pound - 1.49 euros lost.

"Nowadays, you also have broccoli rice for variety," says Weuring.

"This is the same idea, only it has a slightly more distinctive taste."

While cauliflower has a neutral taste and is therefore versatile, broccoli has a more pronounced taste.

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