Caramelised Onion & Rosemary Cauli rice + the wonders of dull coloured vegetables

Us nutritionists love to harp on about eating a rainbow array of fresh fruit and vegetables. For good reason, these brightly coloured foods are filled with antioxidants, vitamins, minerals and phytonutrients that help dampen inflammation, support the immune system and keep our bodies in healthy working order.

This time though, I have to put the spotlight on our white or ‘blander’ coloured vegetables. Think cauliflower, parsnip, potato, banana, turnip, swede, pears etc. Vegetables/fruits that lack the vibrancy of colour but not the nutrition! Seriously check out the nutrient profile of these two…

  • Onion - a rich source of vitamin C, manganese, biotin and vitamin b6. High in quercetin, a potent anti-inflammatory flavonoid (learn more about quercetin’s health promoting properties here)

  • Cauliflower - Abundant in vitamin C, vitamin K and folate. A good source of glucosinolates, a sulfur containing phytonutrient showing positive benefits to health (see more here)

And this is just 2 amongst the many! So continue to eat a rainbow of brightly coloured fruit and veg but don’t forget about this group too because where they lack vibrancy they make up for in nutrition (and taste)..

To celebrate the wonderful world of colourless vegetables here is a cracker of a recipe Caramelised Onion & Cauli Rice - perfect served as a side to lamb chops, steak, fish, tofu, tempeh, scrambled eggs or mixed through quinoa and beans!


1 medium sized cauliflower

2 small onions

1 tablespoon freshly chopped rosemary OR 1 teaspoon dried rosemary

1 large garlic clove, minced

1 teaspoon good quality salt

olive oil


Slice onions finely and add to a large fry pan with 2 tablespoons oil. Fry off on a low heat and allow to caramelise. This will take a good 10 min. Stir occasionally and during this time chop the cauliflower into florets and put into a food processor. Pulverise until it resembles rice.

Once the onions are nicely soft add blitzed cauliflower, minced garlic and an extra 2 tablespoons of olive oil. Turn up the heat and sauté until the cauliflower is soft and mixed through the onions. Finally, stir through the rosemary.