Observed plenty of cauliflower recipes popping up in your social media feeds these days? 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 awfully versatile, which is why cauliflower recipes are all the fad nowadays. You possibly can mash it like mashed potatoes; rice it like, properly, rice; flip it into pizza crust, sandwich bread, fake buffalo wings, “tater” tots, mashed “potatoes,” even grilled “steak.” All of a sudden, its delicate taste and attention-grabbing 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 really helpful day by day worth of vitamin C and it’s a very good supply of folate, a B-vitamin that helps your physique produced wholesome new cells.
Cruciferous greens comparable to cauliflower additionally comprise massive quantities of antioxidant chemical substances that, research recommend, might assist you stop power illnesses comparable to coronary heart illness, diabetes and most cancers. For instance, one examine finished in China discovered that girls who ate essentially the most cruciferous greens had 50 p.c of the chance for breast most cancers as girls who ate the least quantity.
Mix them with their cousins, which embody Brussels sprouts and kale, and also you enhance their antioxidant energy.
Yow will discover some scrumptious methods to serve cauliflower on The Leaf, Nutrisystem’s web site that gives lots of of recipes (and many inspiration). Begin with our information to utilizing cauliflower to make rice, pizza crust and extra (Obtainable right here >).
All you want is a meals processor or a grater to show uncooked cauliflower florets into rice-like morsels that you should use similar to rice or, combined 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 here are 11 different cauliflower recipes it’s worthwhile to attempt ASAP:
1. Cauliflower Fried Rice >
Think about your favourite wok dish with manner fewer energy. This genuine cauliflower recipe requires combined 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 Further.
2. Spinach, Mushroom, Cauliflower Risotto >
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 further flavorful and wholesome. Counts as one PowerFuel, one Vegetable and one Further.
three. Sluggish Cooker Garlic Herb Mashed Fake-tatoes >
One head of cauliflower, combined with vegetable broth, garlic and herbs like sage, rosemary, thyme and parsley, will fill the home with scrumptious fragrances whereas it cooks in your gradual cooker. It could actually flip even leftover vacation meats right into a particular dinner. One-sixth of this recipe counts as one Vegetable and two extras.
four. Cauliflower Mac and Cheese >
Mac and cheese at 114 energy? Sounds not possible, however not once you substitute cauliflower for the same old macaroni. Lower 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 Further.
5. Cheezy Cauliflower Soup >
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.
6. Cauliflower Candy Potato Soup >
Like cauliflower, candy potatoes comprise antioxidant chemical substances which will assist you combat power and killer illnesses comparable 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 unhealthy… similar to all of our cauliflower recipes! Counts as one SmartCarb, one Vegetable and one Further.
7. Cauliflower Buffalo Bites >
Now we have to confess… that is our favourite of the cauliflower recipes. For those who’re lacking your buffalo wings, you gained’t be for lengthy once 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 possibly can 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.
eight. Asian Salmon Cauliflower Rice >
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 best-peasiest half? You should buy already riced cauliflower within the frozen vegetable part of your grocery store. Your job is restricted 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 Further.
9. Twice Baked Cauliflower Casserole >
Two sorts of creamy melty cheese, tangy Greek yogurt and mashed cooked cauliflower, and you’ve got a twice-baked casserole that can make you assume you’re consuming tacky mashed potatoes—the last word in consolation meals. Heavenly! This scrumptious dish counts as one PowerFuel and one Vegetable
10. Cilantro Lime Cauliflower Rice >
You gained’t imagine how tangy and engaging this recipe is. And so easy: Simply cauliflower rice, lime juice, lime zest and cilantro. It’s the proper 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.
11. Cauliflower Crust Breadsticks >
Each bit as flavorful as your favourite pre-meal indulgence, these tasty breadsticks depart the fats, sodium and extra energy behind.