Dinner, Food, Lunch, News, Recipes, Vegetables, Video

How Hot is YOUR Kitchen?? – Another cooking demo….

Apparently my kitchen gets so hot that my coconut oil gets, “liquid-y”….

Along with having a lot of fun with our cooking demos, I am also inventing new words, and if anything, giving my family yet another reason to laugh at me!!

In this demo we make Savory Cauliflower Fried Rice, Pork Chops, and my Walnut Pesto Sauce.

Savory Cauliflower Fried Rice

1 head organic cauliflower – steamed

1/2 red onion – minced

3 garlic cloves – minced

2 tbsp fresh basil – diced

1 egg

2 tbsp coconut flour

1 tsp sea salt

black pepper to taste

3-4 tbsp coconut oil

In a large mixing bowl, add the minced onions, garlic, and basil.  Place the steamed cauliflower in the bowl as well and add the egg, coconut flour, salt, and pepper.  Using a potato masher, mash the cauliflower down to the consistency of rice.  Mix all the ingredients well.  Heat the coconut oil in a large skillet over medium high heat.  Add the cauliflower rice and saute for 7-10 minutes or until the “rice” starts to crisp up a little and the onions are tender.  Remove the rice and keep warm in the oven.

Pork Chops

4 pork chops (I used thin cut pork chops, they cook faster…)

2 tbsp olive oil

pinch of sea salt

black pepper to taste

2 tbsp coconut oil

In a large mixing bowl, drizzle the pork chops with the olive oil, add the salt and pepper, and let the pork chops sit (if you have time) in the fridge for about an hour.  In the same skillet as you cooked your cauliflower rice in (no need to even clean it), add the coconut oil and heat over medium high.  Sear the pork chops for 5-7 minutes on each side.  Slice and serve on top of the cauliflower rice and drizzle with the walnut pesto sauce.

Serve with a green salad.


Sarah Fragoso

Sarah Fragoso is an international best selling author of 6 books, co-owner of the Chico, CA based gym JS Strength and Conditioning, and founder of the Everyday Paleo franchise. Sarah is the co-host of the popular Sarah and Dr. Brooke Show podcast and she also conducts workshops and retreats on the subjects of nutrition, lifestyle and fitness.

Her message is from the heart and she carries a genuine desire to help other families looking for guidance. These attributes have contributed to her successes and provide the drive to keep the discoveries coming.

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  1. I love your walnut pesto sauce! It’s so garlicky and easy to make! We had a ton of basil in the garden this year, so I’m looking forward to making much, much more. I never really thought to pair pesto and pork– I’ll have to give it a try!

  2. My coconut oil is “liquid-y,” too! It’s solid when I buy it, and turns to a liquid in my kitchen within a couple of days. Thanks for the great video, I’m looking forward to making this entire meal this week!

  3. Veronica says:

    Jaden is too cute! I usually fry my riced cauliflower (that I run through a food processor) in the bacon fat with the bacon, garlic, scrambled eggs and sometimes onion, without steaming first, so it still has a little crunch to it. Last night I cooked it in coconut oil and butter and flavored with garlic, then mashed it and it had more of a steamed rice texture. I should’ve tried it with basil thrown in. Thanks for the idea. I’ll try that next time. 🙂

    1. Veronica,
      Awesome idea not to cook the cauliflower first! I’m trying that for sure! : )

  4. Veronica says:

    Oh and FYI for anyone who feeds a family, I get my extra virgin, certified organic coconut oil from http://www.Nutiva.com. It’s only $49 and shipping is free! We go through it like crazy here!

  5. Where do you buy your coconut oil & flour at online or does TJ’s or S&S carry it?

    1. Hi Amanda!
      I buy my coconut flour either at S&S or Raley’s and I get my coconut oil from S&S. You can also order it at http://www.tropicaltraditions.com/ I wish TJ’s carried both, I bet they would be cheaper…

  6. I started eating Paleo about 3 months ago… my Cross Fit trainers told me about it. I love your site, because I did not know where to go to find good yummy flavorful recipes! Thanks…this looks so yummy!

    Went to the store today and will be trying the Cuban Beef for dinner tomorrow!

  7. Hi Sarah,

    I haven’t had the chance to make THIS dish, but I wanted to say thank you very very much for all the recipes you provide on your site here. I’ve made a number of the recipes and they’re all amazing. My girlfriend loves it (and it’s a great way to convince her to switch over to paleo). Anyway, thanks a lot and keep up the great work!


    1. Awesome Adam, thank you!! : )

  8. That Pesto Sauce is good on everything! This was really great.

  9. I love your site. With meals like this, how could anyone NOT eat Paleo?

  10. Thank you for the video! This really helps to see how to cook it and what some of the ingredients look like that I’ve never seen. I will be making this for lunch today for my husband and I. I made one of your recipes for dinner last night and it was amazing. This paleo thing may not be that hard after all 🙂 Thank you, Sarah.

  11. Hi Sarah
    my kitchen is being renovated as I type this so currently we’re existing on slow cooker recipes and lots of salads and nuked veggies.
    Can’t wait for my kitchen to be finished so I can let loose in it with your recipes. Thanks again for all that you do.
    I want to share a neat trick I have for storing fresh ginger — store it in your freezer and you’ll always be able to find a nub of ginger when a recipe calls for it. Just grate off what you need while it’s still frozen and throw the remainder back in the freezer.
    Carpe Furca, Baby! (Seize the fork – in other words — keep on cooking! ºÜº)


    1. Hey Cathy, I LOVE it! Great idea!! : ) And yes, I will keep on cooking!!

  12. Tom R. says:

    Other than blowing the A/C all day at 65 degrees, how do you keep your coconut oil from being “liquid-y”? I put mine in the fridge, but then it becomes “solid-y” instead of nice and “creamy-y.” Thanks.

  13. the coconut oil melts very easily in the cabinet during the summer… in the fall and winter it will solidify again…

  14. Hello Sarah! Thank you for all that you are doing! It is so helpful for those of us trying to forge a new path for our families in a society where most food isn’t really food at all.

    I have some questions about your awesome transformation after the birth of Rowan. It took you about 7 months to totally change your body comp. Were you doing both Crossfit and paleo at the same time? How often did you go to the gym each week and were you doing other stuff outside the gym to augment your workouts in the gym?

    Your faithful following of moms here in Roseville, CA are trying to up our results…We are STRICTLY Paleo (anywhere from 10 months to over a year)and average around 1-3 Crossfit workouts per week. What else did you do to get such amazing results?

    Thank you for any insights you can give us! Can’t wait to try the Puerto Rican dish and the cauliflower fried “rice”!

    1. Hi Mary!
      During that 1st 7 months I was eating strict paleo and Crossfitting 2 times a week. I was active outside of the gym (I have 3 boys!!) but only actually made it in to work just 2 days a week. Now and then I would do a little workout at home. When I lost all my weight, I limited my fruit intake, only ate sweet potatoes post workout, did not snack on tons of nuts, and avoided all dairy (no heavy cream in my coffee!!) I was determined because I FELT so great, I had a ton of minor health issues going into eating paleo and they all cleared up so my biggest motivation to eat paleo was to keep those health issues from returning. That’s all I did to achieve my results – oh, and I learned that importance of getting enough sleep and not letting stress overtake my life! When folks are eating paleo and training smart (not overtraining) and not seeing results that they want, it’s typically due to being burnt out, literally. When we don’t sleep enough or bodies produce too much cortisol, and that screws with hormone production, and that keeps us from losing any extra pounds we might be carrying around, especially in our middles. I hope all that helps, please keep me posted!! : )

  15. Veronica says:

    Another source for coconut oil. I just ordered another gallon! Nutiva.com sells gallon buckets of certified organic extra virgin coconut oil for $49.99 and shipping is free. 🙂

  16. Tracey says:

    Just found this:https://store.nutiva.com/coconut-manna/
    OMG…it is like crack! It’s amazing spread on strawberries!

  17. Liz Foster says:

    I loved the recipe. First of all it is super easy to make, my husband was very impressed how delicious it was. We have tried other Paleo recipes from other resources, they don’t turn out very good.

    1. Hi Liz,
      So glad you like the recipe!! : )

  18. Thank you Sarah!

    I will keep you posted…we are looking forward to Whole9(!!!!) coming to our gym, Crossfit Genesis, in Roseville on October 9th for their all-day seminar. I think we are the only Northern California seminar they have ever done and all are welcome. Along with you, they will be a great motivator! Feel free to spread the word about the seminar in case any up in your area are interested. Thanks again!

    1. I will spread the word Mary, thank you!

  19. Tracey says:

    Hi Sarah!
    I think questions like Mary had would be wonderful if you included them in your book. You answered her with so much honestly and detail, it is very helpful!

  20. Hi Tracey – Don’t worry, I’ll be covering all of that sort of thing and much much more!! : ) Help spread the word that the book will be coming out in February! It’s been a labor of love and I am so excited to share it with you all!!

  21. Tracey says:

    OMG are you kidding! I’ll be telling everyone:) You’re my hero!!
    BTW: Why no nuts when you were trying to lose,calorie dense..or the carb factor??

    1. Hi Tracey,
      I didn’t snack on nuts mainly because yes, they are very calorie dense and it’s easy to eat a ton of them. If you think about nuts, they usually come in shells – really high in tree – and it would be pretty time intensive to harvest those nuts, shell them and eat them, so naturally, we aren’t meant to consume 1 cup servings at a time (or more!!)… I have seen lots of folks who couldn’t lose those last few pounds simply cut out the over nut stuffing and too much fruit and like magic, the last few pounds go away…. : )

  22. Yvonne says:

    I got my husband eating paleo finally (and happily I might add) now I need to get him cooking paleo. He’s going to make this for us for dinner this weekend. I can’t wait!

    1. Yvonne – Hurray!!! Let me know how his first paleo cooking goes – I’m sure he’ll do just fine!

  23. Veronica says:

    Hey Sarah, here’s a tip for you and your followers to keep the coconut oil from dripping down the side of the jar when you pour…

    Hold the back of a clean, dry spoon/fork/spatula/finger against the lip of the jar when you pour, the oil (or whatever other liquid you pour) will pour down the back of the spoon instead of the jar. Less clean up. Though coconut oil is easy for me to clean…just wipe off with my hands and rub it all over my face and body….or just lick my hands! 😉

    1. Thanks Veronica! I love all of your tips! : )

  24. Amanda says:

    I made this tonight and it was fantastic!! The only change I made was I toasted the walnuts before I used them (not sure if it made a difference or not). My husband who generally refuses to eat most veggies tried and “sort of like” the cauliflowr rice. Can’t wait to have the left over “rice” w/breakfast tomorrow!

  25. I’ve been Paleo since March of this year and I LOVE IT. I had been holding off trying any cauliflower rice, not entirely trusting that it would not turn out to be mush. I saw your recipe and made it last night.

    I NEED TO MAKE THIS EVERYDAY! It was a HUGE hit with my hubby and his son. So full of flavor and completely satisfying. Thank you so much for sharing!

    1. Sarah says:

      Awesome Stefanie – so glad it was a hit!! : )

  26. I am so glad I found this site! Been Paleo about a month now after finding out I’m gluten intolerant. I’ve been wondering what cauliflower ‘rice’ looked like and how to fix it. You’re video was exactly what I needed and I’m looking forward to trying this recipe out!

  27. Well, the cauliflower recipe turned out great! The family couldn’t believe it was actually cauliflower and the rice disappeared fast.

  28. Becky says:

    Thanks so much for the recipe. As others have posted, the cauliflower rice was awesome. We all loved it!!! Thanks so much!!! The omega 3 pork was awesome as well.

  29. I loved this video! I’m going to make this cauliflower rice. Will try the pesto sauce w/ pecans. Unfortunatley I’m allergic to walnuts and pork!

    1. Sarah says:

      Hi Leball, I think the pesto would rock with pecans!! Please let me know how it turns out! : )

  30. Porsha says:

    Hi Sarah!
    I tried to make the cauliflower rice, but it came out mushy. Do you have any tips on how to make it more like fried rice?
    I love your website and podcast btw 🙂

    1. Sarah says:

      Make sure your pan is really hot before you fry the rice and you can also try frying in smaller batches. Hope that helps!!

  31. Michelle says:

    I don’t have coconut flour. How will it turn out without any flour? And I know it isn’t strictly paleo but could I use wheat flour or will that not do the trick?

    I love your website!

  32. Sandy says:

    oh my word! i spilled coconut oil all over the place. mine liquified too. i guess that’s not surprising this week. regardless, i shut it away in the cabinet – discipline for making such a mess!

  33. Nancyloohoo says:

    I just made your savory cauliflower fried rice for the first time today. I had to stop myself because it was SO good, I almost ate the entire recipes worth!!!!

  34. You have the cutest little helpers! Thank you for this great article and the step by step video. I have been following your site and Coco Treasure’s blog: https://cocotreasure.com/blog/ as well, just checking out recipes and videos here and there. I really like how simple you make three dishes look like. I love the cauliflower rice, I think I’ll be heading to the store to get me some cauliflower. I was thinking about adding a bit of coconut milk and curry to the cauliflower rice to make it like a fried curry rice for a nice chicken meal, do you think that would work?

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