Seen quite a lot of cauliflower recipes popping up in your social media feeds recently? It’s no marvel: In June, Time journal declared that cauliflower is the brand new “It” vegetable. That’s fairly a step up for a vegetable that, for many years, has been broccoli’s boring cousin.
Seems, cauliflower is very versatile, which is why cauliflower recipes are all the craze as of late. You’ll be able to mash it like mashed potatoes; rice it like, nicely, rice; flip it into pizza crust, sandwich bread, fake buffalo wings, “tater” tots, mashed “potatoes,” even grilled “steak.” All of a sudden, its gentle taste and fascinating texture—crunchy when uncooked, delicate when cooked—has made it the go-to substitute for higher-calorie, excessive refined-carb meals.
Like broccoli and cabbage, cauliflower is a cruciferous vegetable. One cup of uncooked cauliflower has solely 25 energy and a filling 2.5 grams of fiber. One serving additionally provides 77 p.c of the advisable each day worth of vitamin C and it’s an excellent supply of folate, a B-vitamin that helps your physique produced wholesome new cells.
Cruciferous greens akin to cauliflower additionally include giant quantities of antioxidant chemical compounds that, research counsel, might make it easier to forestall persistent illnesses akin to coronary heart illness, diabetes and most cancers. For instance, one examine completed in China discovered that girls who ate probably the most cruciferous greens had 50 p.c of the danger for breast most cancers as ladies who ate the least quantity.
Mix them with their cousins, which embody Brussels sprouts and kale, and also you enhance their antioxidant energy.
You’ll find some scrumptious methods to serve cauliflower on The Leaf, Nutrisystem’s web site that gives tons of of recipes (and many inspiration). Begin with our information to utilizing cauliflower to make rice, pizza crust and extra (Available here >).
All you want is a meals processor or a grater to show uncooked cauliflower florets into rice-like morsels that you should utilize similar to rice or, blended with egg, goat cheese and herbs and spices, right into a scrumptious pizza crust. It’s also possible to use your cauliflower rice to sub for bulgur wheat in Tabbouleh Salad and for potatoes in tots and chowder.
However the choices don’t finish there.
Listed below are 11 different cauliflower recipes you have to strive ASAP:
Think about your favourite wok dish with approach fewer energy. This genuine cauliflower recipe requires blended veggies—like carrots, snow peas, bell pepper, water chestnuts and soy beans—in a soy sauce-ginger combine with garlic, scrambled eggs and shrimp. It’s solely 278 energy per serving and counts as two PowerFuels, one Vegetable and one Additional.
Creamy risotto at 143 energy—and with out the tedious stirring? You’ve acquired it on this recipe that substitutes riced cauliflower for rice. Two full cups of mushrooms, three cups of spinach, onion, garlic and a low-fat three-cheese mix make this dish additional flavorful and wholesome. Counts as one PowerFuel, one Vegetable and one Additional.
One head of cauliflower, blended with vegetable broth, garlic and herbs like sage, rosemary, thyme and parsley, will fill the home with scrumptious fragrances whereas it cooks in your sluggish cooker. It will probably flip even leftover vacation meats right into a particular dinner. One-sixth of this recipe counts as one Vegetable and two extras.
Mac and cheese at 114 energy? Sounds not possible, however not while you substitute cauliflower for the standard macaroni. Minimize one head into small florets and blend with a creamy, tacky sauce containing cheddar, cream cheese and almond milk. This makes a tasty facet dish or a wonderful lunch or dinner that counts as one PowerFuel, one Vegetable and one Additional.
Save your self the surplus energy of cheese with this recipe for a creamy soup that will get its cheese taste from dietary yeast. Sure, yeast. Belief us, it’s delectable. Add sliced leeks, garlic and low-sodium hen broth to complete off this gentle flex lunch (add some lean meat for a full, filling meal). Counts as one SmartCarb and one Vegetable.
Like cauliflower, candy potatoes include antioxidant chemical compounds that will make it easier to battle persistent and killer illnesses akin to diabetes, most cancers and coronary heart illness, so that you’re getting a double dose of wholesome on this satisfyingly candy soup spiced with coriander, paprika, cumin and ginger. And all for less than 127 energy a serving. Not dangerous… similar to all of our cauliflower recipes! Counts as one SmartCarb, one Vegetable and one Additional.
We now have to confess… that is our favourite of the cauliflower recipes. When you’re lacking your buffalo wings, you gained’t be for lengthy while you style these. The key of nice buffalo wings—that are excessive in fats and energy—is the sauce. And you may get that very same satisfying style by substituting cauliflower florets for meat. Actually! (You’ll be able to even discover buffalo cauliflower within the frozen meals part!) Serve spicy buffalo sauce over florets that you just’ve baked within the oven for 20 minutes and also you gained’t miss the hen. One cup counts as one Vegetable and two Extras.
Wean your self off of costly and high-fat Asian takeout with this easy-peasy recipe that substitutes nutrient wealthy cauliflower rice for actual rice. The simplest-peasiest half? You should buy already riced cauliflower within the frozen vegetable part of your grocery store. Your job is proscribed to baking the salmon and sautéing the rice with bean spouts then topping with a wasabi-soy-vinegar sauce and matchstick carrots, English cucumber slices, Nori and sesame seeds. One serving counts as two PowerFuels, two Greens and one Additional.
Two sorts of creamy melty cheese, tangy Greek yogurt and mashed cooked cauliflower, and you’ve got a twice-baked casserole that may make you suppose you’re consuming tacky mashed potatoes—the final word in consolation meals. Heavenly! This scrumptious dish counts as one PowerFuel and one Vegetable
You gained’t imagine how tangy and attractive this recipe is. And so easy: Simply cauliflower rice, lime juice, lime zest and cilantro. It’s the right facet dish for Nutrisystem’s microwavable Southwest Fiesta Soften. Better of all, all of that taste counts as only one Vegetable on the Nutrisystem program.
Each bit as flavorful as your favourite pre-meal indulgence, these tasty breadsticks depart the fats, sodium and extra energy behind.