Chef Ray - Cauliflower Fried Rice with Sausage - Coach Ray

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Healthy Recipe
Chef Ray

Chef Ray – Cauliflower Fried Rice with Sausage

This is easy and qwik to whip up without much preparation, it includes plenty of vegetables with a reasonable amount of protein from the sausages.

From: Evans, Pete; in The Complete Gut Health Cookbook (2016) Pan MacMillan

Serves 4

  • 1 head of cauliflower (about 1kg), separated into florets (discard the stalk)
  • 4 tablespoons coconut oil
  • 4 eggs, whisked
  • 5 beef, chicken, or pork sausages
  • 1 onion, finely chopped
  • ½ red capsicum, finely chopped
  • 1 small red chilli, deseeded and finely chopped
  • 2.5cm (1 inch) piece of ginger, finely chopped
  • 2 garlic cloves, finely chopped
  • 2 tablespoons tamari or coconut aminos
  • 2 spring onions, thinly sliced
  • 2 tablespoons chopped coriander leaves, plus extra leaves to serve
  • sea salt and freshly ground white pepper
  • black and white sesame seeds, toasted, to serve
  1. Place the cauliflower in the bowl of a food processor and pulse until it resembles grains of rice. Set aside.
  2. Melt 1 tablespoon of the coconut oil in a wok or large frying pan over medium-heat. Pour in the whisked egg and tilt the pan so it covers the base. Cook for 3 minutes, or until the egg is set. Remove, slice into thin strips and set aside.
  3. Wipe the wok or pan clean with paper towel, then melt 1 tablespoon of the remaining coconut oil over high heat. Add the sausages and cook for 5 minutes, or until lightly golden and half cooked through. Remove the sausages from the pan and, when cool enough to handle, cut into bite-sized pieces. Set aside.
  4. Melt the remaining coconut oil in the wok or pan over medium-high heat. Add the onion, capsicum, chilli, ginger and garlic and stir-fry for 5 minutes, or until softened. Stir in the chopped sausage and cook for 3 minutes, or until the sausage is almost cooked through. Add the cauliflower and cook for 2-3 minutes until tender. Add the egg strips, tamari or coconut aminos, spring onions, coriander and salt and white pepper and stir-fry for 2 minutes, or until everything is heated through and well combined.
  5. Spoon onto a platter and serve with the extra coriander leaves, a sprinkle of sesame seeds and sriracha chilli sauce on the side (if using).

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

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Healthy Recipes

If you enjoyed this recipe here is one I published previously:

For more great recipes like this get the The Complete Gut Health Cookbook.

With more and more research pointing to gut health as a leading factor in overall wellbeing, the way we eat has never been more important. The Complete Gut Health Cookbook is your all-inclusive, 6-step guide for getting your gut right—complete with 100+ recipes for gut health and a 4-week meal plan. This gut check is brought to you by award-winning Chef Pete Evans, and trusted nutritionist Helen Padarin. 

As the title suggests, this book is all about good gut health and how to achieve it, following the simple but powerful premise that wellness stems from a balanced digestive system. But while you’re adhering to healthy cooking standards, you’re not sacrificing flavor with any of these great-tasting dishes.

Miso soup with chicken meatballs
Summer kraut with pineapple and mint
Shrimp cocktail with kimchi
Lamb burger and lettuce wraps
Roasted pumpkin, cashew cheese, and pomegranate salad
Cinnamon ice cream
Lavender panna cotta
*Many recipes include AIP (Auto Immune Paleo) alternatives

Featuring basic information on the digestion process, a nutritional guide to healing your gut, the star ingredients for gut health, a 4-week meal plan, and more than 100 delicious new recipes, this definitive guide is a must for every health-conscious cook.


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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