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Sunday, July 5, 2015

Cauliflower Rice Pumpkin Risotto - AIP/Paleo-Friendly

Before I moved into the Autoimmune Protocol (AIP) Paleo diet, I used to eat a lot of rice.  At least a 1-2 days per week, I'd have rice with a stir fry, as a risotto, in soups, or mixed with vegetables.

Now that I'm completely grain-free, it requires a bit more experimentation and creativeness.  I heard about making "rice" out of cauliflower, and using that as a replacement to make modified rice dishes.  I finally gave it a whirl last weekend.

Inspired by my new cauliflower rice, I tried to find a risotto recipe that could work with AIP ingredients. I found a few cauliflower risotto dishes, but many had forbidden ingredients.  I decided to experiment with a new twist on a pumpkin risotto recipe:

Cauliflower Rice Pumpkin Risotto

  • 1 Tbsp coconut oil
  • 1 medium onion, diced
  • 1 head of cauliflower, riced in a food processor
  • 1/2 cup stock (veggie stock or bone stock)
  • 2 tsp ume plum vinegar
  • 2 tsp garlic powder
  • 1 tsp ground mace
  • 1/2 tsp black pepper (omit for AIP diet)
  • Himalayan salt to taste 
  • 1 3/4 cup pumpkin puree (you could also use butternut squash puree)
  • 2/3 cup coconut milk (I recommend the Natural Value brand, as it does not have any additives)


  1. Roughly chop one head of cauliflower and pulse in a food process until rice-sized.  This will probably require two batches in a large food processor.  Don't over process the cauliflower.  There will be a few larger-sized pieces remaining.
  2. Cook the onion in the coconut oil in a large pan until soft and translucent.
  3. Add the cauliflower, stock, vinegar, garlic, pepper, salt and mace to the pan and simmer for 10 minutes, until most of liquid is cooked off.
  4. Add the pumpkin puree and coconut milk and simmer for 5 more minutes, until it is thickened.
  5. Serve and enjoy!