Noticed a whole 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.
Turns out, cauliflower is very versatile, which is why cauliflower recipes are all the fad lately. You can mash it like mashed potatoes; rice it like, effectively, rice; flip it into pizza crust, sandwich bread, fake buffalo wings, “tater” tots, mashed “potatoes,” even grilled “steak.” Suddenly, its gentle taste and fascinating texture—crunchy when uncooked, smooth 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 % of the really helpful every 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 similar to cauliflower additionally include massive quantities of antioxidant chemical compounds that, research recommend, might allow you to forestall power illnesses similar to coronary heart illness, diabetes and most cancers. For instance, one research completed in China discovered that girls who ate essentially the most cruciferous greens had 50 % of the chance for breast most cancers as girls who ate the least quantity.
Combine them with their cousins, which embrace Brussels sprouts and kale, and also you enhance their antioxidant energy.
You can discover some scrumptious methods to serve cauliflower on The Leaf, Nutrisystem’s web site that gives lots of of recipes (and many inspiration). Start with our information to utilizing cauliflower to make rice, pizza crust and extra (Available right here >).
All you want is a meals processor or a grater to show uncooked cauliflower florets into rice-like morsels that you need to use identical to rice or, combined with egg, goat cheese and herbs and spices, right into a scrumptious pizza crust. You can even use your cauliflower rice to sub for bulgur wheat in Tabbouleh Salad and for potatoes in tots and chowder.
But the choices don’t finish there.
Here are 11 different cauliflower recipes it’s worthwhile to attempt ASAP:
1. Cauliflower Fried Rice >
Imagine your favourite wok dish with method 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 Extra.
2. Spinach, Mushroom, Cauliflower Risotto >
Creamy risotto at 143 energy—and with out the tedious stirring? You’ve bought 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 Extra.
3. Slow Cooker Garlic Herb Mashed Faux-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 sluggish cooker. It can flip even leftover vacation meats right into a particular dinner. One-sixth of this recipe counts as one Vegetable and two extras.
4. Cauliflower Mac and Cheese >
Mac and cheese at 114 energy? Sounds not possible, however not once you substitute cauliflower for the same old macaroni. Cut 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 superb lunch or dinner that counts as one PowerFuel, one Vegetable and one Extra.
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. Yes, yeast. Trust us, it’s delectable. Add sliced leeks, garlic and low-sodium rooster broth to complete off this mild flex lunch (add some lean meat for a full, filling meal). Counts as one SmartCarb and one Vegetable.
6. Cauliflower Sweet Potato Soup >
Like cauliflower, candy potatoes include antioxidant chemical compounds that will allow you to battle power and killer illnesses similar 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 under 127 energy a serving. Not dangerous… identical to all of our cauliflower recipes! Counts as one SmartCarb, one Vegetable and one Extra.
7. Cauliflower Buffalo Bites >
We should admit… that is our favourite of the cauliflower recipes. If you’re lacking your buffalo wings, you received’t be for lengthy once you style these. The secret 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. Really! (You may 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 received’t miss the rooster. One cup counts as one Vegetable and two Extras.
8. 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 easiest-peasiest half? You should purchase 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 Vegetables and one Extra.
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 may make you assume you’re consuming tacky mashed potatoes—the final word in consolation meals. Heavenly! This scrumptious dish counts as one PowerFuel and one Vegetable
10. Cilantro Lime Cauliflower Rice >
You received’t imagine how tangy and attractive this recipe is. And so easy: Just cauliflower rice, lime juice, lime zest and cilantro. It’s the proper facet dish for Nutrisystem’s microwavable Southwest Fiesta Melt. Best of all, all of that taste counts as only one Vegetable on the Nutrisystem program.
11. Cauliflower Crust Breadsticks >
Every bit as flavorful as your favourite pre-meal indulgence, these tasty breadsticks go away the fats, sodium and extra energy behind.