Cauliflower Recipes

mellybea

Hi everybody! Often times it is hard to satisfy that carb craving we all get from time to time. Cauliflower can be the perfect remedy for this issue. Because it doesn't have a strong flavor, cauliflower can be substituted in many different recipes to cut both calories and carbohydrates. It is versatile enough to take on the flavor of whatever you pair it with, for example, making it a perfect companion to recipes where you previously used rice. What do you use cauliflower to replace? Please feel free to post your favorite cauliflower recipes here to share with us!

mellybea

Cauliflower Garlic "Bread"

This is a great recipe when you are craving garlicky, gooey, cheesy bread. This recipe makes 4 servings of garlic "bread". Each serving contains 96 calories, only 1 gram of active carbohydrate, and 9 grams of protein!- Melissa

1 cup cooked cauliflower, cut into small pieces (about 1/3 of a large head boiled)
1/2 cup Parmesan cheese
1/2 cup mozzarella cheese (low fat)
cooking spray or extra virgin olive oil
1 egg, beaten
Italian seasoning- garlic, dried oregano

Cut or use food processor to achieve small pieces of the cooked cauliflower. Put the cauliflower into a cheese cloth or a dishtowel and ring out as much water as possible. In a small bowl, mix cauliflower, Parmesan, Mozzarella, egg, and seasonings. Spray cookie sheet covered in aluminum foil with cooking spray, and spread the cauliflower mixture into a rectangle, about 1/4 of an inch thick. Bake for 15 minutes at 450. Take "bread" out of oven and spray lightly with cooking spray, or use a light brush of extra virgin olive oil to cover the surface of the cauliflower. At this point you can add more cheese on top if you would like and bake at 450 until cheese is melted. A serving size is about 1/4 of the rectangle.

mellybea

Cauliflower "Mashed Potatoes"
A great recipe to use when eating a main dish usually accompanied by mashed potatoes. This recipe makes a great alternative to starchy potatoes that are high in carbohydrates! This recipe makes about 4-6 servings, depending on the size of the cauliflower. One serving (1/2 cup) contains about 13 calories, 2.5 carbohydrates, and 1 gram of protein.

1/3 head of cauliflower

Cut cauliflower into small pieces and boil for about 10 minutes. Strain and mash with fork or use a food processor. Season to taste.


**You can even make loaded mashed "potatoes" (with protein to add to your daily count, using this recipe), and then stirring in your choice of cheeses, plain Greek yogurt, bacon bits and green onions! Or, try adding garlic and other herbs and spices, depending on your taste!**

mellybea

Cauliflower Rice

This recipe makes one serving. One serving contains about 54 calories, 4 active carbohydrates, and 2 grams of protein.

Cooking spray
1/4 medium onion, diced
1 cup cauliflower, trimmed and coarsely chopped
¼ tsp. Sea Salt
Onion powder to taste

Optional:
Sun-dried tomato or celery chopped
Garlic powder
2 cloves of garlic


Heat a large skillet and coat with cooking spray. Sauté onion and garlic over medium heat for 10 minutes, until soft or browned. Meanwhile, place cauliflower in a food processor and process until texture of rice (using S blade). Add cauliflower to skillet, cover and cook 5 to 10 minutes until soft, and then uncover to add salt, garlic powder and onion powder to taste. Continue cooking until crispy like garlic fried rice.

mellybea

Cauliflower Potato salad
This will be a great recipe for cookouts and BBQ s. Cauliflower replaces the starchy, carbohydrate filled potato in this recipe so you can enjoy the classic flavors of summery potato salad! This recipe contains 140 calories, 7 grams of active carbs, and 14 grams of protein per serving. This recipe makes roughly 8 servings. -Melissa


1/2 pkg Turkey Bacon, cooked and crumbled
1 head Cauliflower
3 stalks Celery
1Onion, small
6 Eggs, hard
1 cup Plain Nonfat Greek Yogurt
Mustard to your liking
Salt & pepper

Just boil or microwave cauliflower to the level of doneness you prefer, whether it be soft and mushy or with a little crunch for added texture. Chop celery and onion and hard boiled eggs in small bite size pieces. Add celery, onion, eggs, and turkey bacon to the drained cauliflower mixture. Stir in Greek yogurt, mustard, and top with salt and pepper. Add in whatever other ingredients you would normally add to potato salad and enjoy your healthier "potato" salad!

mellybea

This is great for those times that you are craving a salty, crunchy snack, but want to stay away from starches and carbs! A serving of this will be one cup cooked. This recipe contains 29 calories, 5 grams of carbohydrates, and 2 grams of protein per serving. -Melissa

Cauliflower popcorn
Cauliflower broken into bite size florets
Butter-flavored cooking spray
Turmeric
Black Pepper
Sea salt

Break a head of cauliflower into popcorn-like, bite-size florets, then spread them on a baking sheet lined with parchment paper. Spray the cauliflower lightly with butter-flavor cooking spray, then sprinkle lightly with turmeric, freshly ground pepper, and sea salt. Bake 20 to 30 minutes at 425 degrees F or until the cauliflower is slightly browned.) (1 cup = 29 cal., 5 g carb., 0 g fat, 2 g pro.)

This recipe was found on Pinterest, pinned from diabeticlivingonline.com