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Recipe: Flip Shelton’s Cauliflower Risotto


This is a fantastic ‘risotto’ perfect for spring using cauliflower as the ‘rice’ with the delicious combination of the five ‘ps’ – peas, parmesan, pine nuts, pepper and parsley.


2 tablespoons coconut oil

1 red onion, diced (brown is fine but red is good for extra colour)

1 head cauliflower

2 garlic cloves, finely sliced

2 cups fresh peas

1/2 cup pine nuts

1/2 cup parsley, roughly chopped parmesan or romano cheese, grated

Salt and pepper to season

Alternative combo: walnuts and blue cheese


‘Rice’ cauliflower by putting florets in a processor and whiz until evenly chopped and resembling rice grains. Don’t overload processor.

Warm coconut oil in a heavy based saucepan then add diced onion and saut? on low heat for 5 minutes.

Add riced cauliflower and continue to saut? on a medium-low heat for 15 minutes. You don’t want cauli to brown rather to cook through until ‘al dente’. Stir often.

Meanwhile, cook peas and set aside.

Dry roast pine nuts in a small frypan until nuts become golden.

Chop parsley (and any other herbs you like.) and grate parmesan.

Once cauliflower is cooked, add peas, parmesan, pinenuts and parsley and season with salt and pepper. Stir until mixed evenly.