Serves 4-6

A delicious healthy meal from our Nutrition Director, Louise Keats.

Switching white rice for cauliflower gives this dish a major vegetable boost as well as a serve of potassium, fibre, calcium and other goodness. This is a plant-based meal made with unrefined, wholefood ingredients, which is the healthiest way to eat. The prawns and eggs are both healthy sources of protein – prawns are also a source of omega-3 fats and selenium.

Dairy-Free, Gluten-Free, Nut-Free


  • 1 tbs extra virgin olive oil or macadamia oil
  • 2 eggs
  • 1 tbs gluten-free soy sauce or tamari, plus extra to serve
  • 2 garlic cloves, crushed
  • 2 cm piece fresh ginger, peeled, finely grated
  • 3 green shallots, sliced
  • 1 small carrot, peeled, shredded
  • 150g (1 cup) frozen peas, thawed
  • 400g cooked prawns, peeled, deveined, tails intact
  • 2 tsp sesame oil
  • Black sesame seeds, fried shallots and fresh coriander leaves, to serve


  1. In 2 batches, process cauliflower in a food processor until finely chopped. Transfer to a large bowl.
  2. Heat 1 tsp of the oil in a small frying pan over medium heat. Use a fork to whisk together the egg, half the soy sauce and 1 tbs water in a jug. Add half the egg mixture to the pan and swirl to cover the base. Cook for 1-2 minutes or until just cooked through. Transfer to a plate. Repeat with a further 1 tsp of the oil and the remaining egg mixture. Roll up omelettes and thinly slice.
  3. Heat the remaining oil in a large frying pan over medium-high heat. Add the garlic and ginger, and cook, stirring, for 30 seconds or until aromatic. Add the cauliflower and cook, stirring, for 3-5 minutes or until tender.
  4. For remainder of method and tips, see the full recipe over at