Zucchini, Leek & Cauliflower Rice

We’ve all been there. You come home from work, open the fridge to see all the nutritious food you so diligently picked up from the grocery store earlier in the week and instead you call for delivery. You’re just too tired to cook.

Sometimes people’s resistance to eating well isn’t necessarily an aversion to healthy food; it’s the preparation. Meal planning and cooking can take a lot of time, and you can end up driving yourself crazy if you’re not strategic about it.  

As a nutritionist, it’s always my goal to make healthy living as easy as possible. If eating nutritiously feels hard, then it’s just not going to stick. It won’t organically (food puns!) become a part of someone’s life.

The key? Repurposing a base meal for the week. This Zucchini Leek Cauliflower Rice is just that. Make a big batch and just change up the protein to incorporate it into your meals for the week. Add lentils, white beans or crack an egg on top. Or make it a stir fry with organic, grass fed beef. You’ll cut your meal prep time in half if you don’t have to reinvent the wheel every single time.

The cauliflower rice is also a great grain substitute if you’re going low carb or if grains negatively affect your digestion. (Hey, celiac peeps!)



  • 1 clove of garlic, minced
  • 1 leek, small dice
  • 1 zucchini, small dice
  • 1 head of cauliflower, grated
  • ½ lemon, juiced
  • ⅓ cup parsley, minced
  • 1 tbsp olive oil
  • salt + pepper to taste



Heat the olive oil in a pan and add the garlic and leeks. Once they’re softened, add the zucchini. Season with a bit of salt and pepper.

While the veggies are cooking, grate the head of cauliflower on a cheese grater (now a cauliflower grater!) and set aside.

Once the zucchini has softened, add the cauliflower. Add the lemon juice, parsley and a little more salt and pepper. Combine until the cauliflower is cooked through.

Not only is your base meal for the week full of veggies, but each ingredient is meant to be anti inflammatory and healing.


Ingredient highlights

  • Garlic is anti bacterial, anti fungal and anti microbial helping to boost your immune system and fend off
  • Leeks promote active circulation and aid in kidney health.
  • Zucchini helps ground the body by tonifying the yin or the more
  • Cauliflower is known to prevent cancer and helps detox the liver.
  • Lemon also aids liver function and is highly detoxifying.



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