Cauliflower is a fantastic superfood that is packed with vitamins and antioxidants. It can also be used as a substitute for carbs! There are many ways to prepare cauliflower, and many reasons to eat it on a regular basis.
The Health Benefits of Cauliflower
If you’re looking for a healthy food high in nutrients, look no further. Cauliflower contains vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and B9 (folic acid), as well as Omega-3 fatty acids and vitamin K. It is high in protein, potassium, and phosphorus, plus vitamin C and manganese. Cauliflower has a host of other antioxidants, and can help prevent several types of cancer including breast cancer and prostate cancer.
Cauliflower, if consumed regularly, can lower your risk of inflammation and related diseases like diabetes, arthritis, and ulcerative colitis. The amount of dietary fiber in cauliflower can help your digestive system stay clean and functioning properly and reduce your risk of stomach ulcers or cancer. Additionally, cauliflower can protect against cardiovascular and cerebrovascular diseases.
With all these incredible benefits, it’s hard to see any reason not to include cauliflower in your diet. While you’ll get the most health benefits from cauliflower by eating it raw, there are many ways to prepare it. We’ve come up with a couple of great recipes to try at home that use cauliflower to replace carbs partially or fully in your diet. Try these and see what you think.
This recipe is a new take on mashed potatoes that leaves the “potato” part out altogether. Try it as a side dish to your next meal, and you just might prefer this version.
What you’ll need:
- 1 medium head cauliflower
- 1 Tbsp cream cheese
- ¼ cup grated Parmesan cheese
- ½ tsp minced garlic
- 1 tsp straight chicken bullion
- 1 tsp freshly ground black pepper
- ½ tsp chopped fresh chives, for garnish
- 3 Tbsp butter
Boil a stockpot of water. Clean and cut cauliflower into small pieces, then boil in the water for six minutes. Drain and pat dry. Puree the cauliflower in a food processor or blender with the cream cheese, Parmesan, garlic, chicken base, and pepper. Garnish with chives and serve with pads of butter.
Cheddar Cauliflower Soup
- 2 Tbsp extra-virgin olive oil
- 2 large leeks, thinly sliced and rinsed
- 4 cups chopped cauliflower florets
- 2 ½ cups low-fat milk
- 2 cups water
- 1 bay leaf
- 1 tsp salt
- ½ tsp white or black pepper
- 3 Tbsp all-purpose flour
- 1 ½ cups shredded extra-sharp cheddar cheese
- 1 Tbsp lemon juice
Heat oil in a large saucepan over medium heat. Add leeks and cook for five minutes. Add cauliflower, two cups of the milk, water, bay leaf, salt and pepper, and bring to a boil. Reduce to a simmer and cook until cauliflower is soft. Whisk the remaining milk with flour in a small bowl. Remove the bay leaf from the saucepan and add the milk and flour mixture. Cook over medium heat until the soup has slightly thickened, then stir in cheese and lemon juice and remove from heat. Find the original recipe here.
Seared Scallops with Cauliflower Puree
- 2 cups chopped cauliflower florets
- 1 cup cubed peeled Yukon gold potato
- 1 cup cold water
- 1/2 cup fat-free, low sodium chicken broth
- 1 Tbsp canola oil
- 1 1/2 lbs sea scallops
- 3/4 tsp kosher salt, divided
- 1/2 tsp coarsely grounded black pepper
- 1 1/2 Tbsp unsalted butter
- 1/8 tsp crushed red pepper
Bring first four ingredients to a boil in a saucepan; cover, reduce heat, and simmer until potato is tender. Remove from heat and let stand for 10 minutes. Heat oil in a large skillet. Pat scallops dry with paper towels and sprinkle with 1/4 tsp salt and black pepper. Add scallops to pan and cook for three minutes on each side. Remove scallops from pan. Pour cauliflower mixture into a blender, add 1/2 tsp salt, butter, and red pepper, then blend until smooth. Serve the puree with scallops. Find the original recipe here.
- Olive oil cooking spray
- 3/4 cup gluten free baking flour
- 1 cup water
- 1/2 tsp garlic powder
- Salt and black pepper to taste
- 2 heads cauliflower, cut into bite-sized pieces
- 2 Tbsp butter
- 1/2 cup hot pepper sauce
- 1 tsp honey
Preheat oven to 450 degrees F and lightly grease a baking sheet with cooking spray. Mix flour, water, salt, and pepper in a large bowl until smooth. Add cauliflower to batter and mix until coated, then spread onto the baking sheet. Bake for 20-25 minutes.
Melt butter in a saucepan over medium heat. Remove saucepan from heat and stir hot pepper sauce and honey into butter until smooth. Brush the mixture over each cauliflower piece until you use all the sauce. Put the cauliflower back in the oven and cook until brown, then remove from heat and allow to cool. Get the recipe here.
Baked Whole Cauliflower
- 1 large head cauliflower
- 1/2 cup seasoned bread crumbs
- 2 Tbsp grated Parmesan cheese
- 1/4 cup margarine, melted
- 1/8 tsp garlic powder
- 1/8 tsp salt
- 1 pinch red pepper flakes
- 1 pinch dried oregano
Clean cauliflower, then put the whole head into a steamer basket. Put the basket in a large pot and add one inch of water. Cover and bring to a boil over medium heat. Cook until tender. Preheat the oven to 375 degrees F. In a medium bowl mix together the breadcrumbs, Parmesan cheese, and melted margarine. Season with garlic powder, salt, red pepper flakes, and oregano, and mix well. Place the head of cauliflower into a baking dish and coat with the breadcrumb mixture. Bake for about 15 minutes or until golden brown. Get the recipe here.
Low Carb Diet with Cauliflower
There are countless ways to prepare cauliflower that fit into a low-carb diet. If you liked these recipes, try some more and experiment with ways to add cauliflower to your favorite recipes. The health benefits will be well worth it.