Swimming Food from our Australian Dolphins Dietitian

    Swimming food

Swimming Food from our Australian Dolphins Dietitian

Cauliflower is in season and while you may have memories of bland florets on your plate as a child, the new take on cauliflower is a low energy, filling alternative to rice that’s perfect fuel for a recreational swimmer as we head into spring. Rice might be highly useful for elite swimmers who train heavily but for a recreational swimmer it can be easy to over consume calories, especially after a lunchtime or evening swim.

People often complain they are hungry after swimming and eating foods like cauliflower that are low in energy and fill you up are useful ways to stop overeating after that energising dip.

How do you turn cauliflower into rice, you ask? Simply grate or blend it into rice size pieces and fry in a skillet as fried rice.
To get you started with your new-found love for cauliflower we’ve sourced a low energy, high protein, filling Chicken Fried (Cauliflower) Rice recipe for you from non-other than the Australian Dolphins Swim Team’s Nutritionist Greg Shaw.


Chicken Fried (Cauliflower) Rice


Chicken cauliflower


  • ½ head of a small Cauliflower
  • 1 tablespoon of olive oil
  • 2 eggs
  • 2 cloves of garlic
  • 1 carrot
  • 4 spring onions 
  • ¼ cup of soy sauce
  • 1.5 cups roasted chicken breast or thigh



1. Blend, process or grate the Cauliflower to create the “rice”.


2. Lightly beat the eggs then add to pre-heated frypan and cook as an omelette.


3. Remove the omelette and dice into small pieces. Set aside.


4. In the same pan, on medium heat, sauté the crushed garlic in olive oil and add in the diced carrot and frozen peas. Cook for 5 minutes, adding a splash of water if needed to prevent from sticking to the pan. 


5. Slice the spring spring onions and add to the pan along with the cauliflower rice and soy sauce and cook for a further 3 – 5 minutes.


6. Gently stir through the egg pieces and the roast chicken. 



* Image credits: http://www.amuse-your-bouche.com

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