Are you looking for a way to monitor carbs in your diet? Why not replace high carb foods like grains and potatoes with these unique takes on cauliflower? Cauliflower, like most vegetables, includes low amounts of carbohydrates compared to other foods, so you can keep your diet balanced, without going over board. You've always been told to eat your veggies, and now you have a real reason to try!
Cauli-Toast Grilled Cheese
You will LOVE this bread alternative: rice and cook about three cups of cauliflower and then use a tea towel to twist out all liquid (which can be a lot!) or your dough will be mushy. Combine with one egg, half a cup of mozzarella cheese, and salt and pepper to taste. Shape into squares and bake @ 450° for sixteen minutes. Once baked and cooled, make a grilled cheese!
Loaded Cauliflower Chowder
Saute bacon and add chopped celery, onion, and garlic and let cook for about five minutes. Add in four cups of grated cauliflower along with a splash of water and let steam for another five minutes. Finally, add in two cups of milk and a cup and a half of chicken broth and bring to a boil. Slowly stir in a half cup of chicken broth combined with two tbsp of your choice of flour. Mix in cheese and bacon and you are ready to serve!
Cauliflower Nachos
Slice florets of cauliflower to approximately one eighth inch think. Give a light brushing of olive oil and bake @ 450° for 20-30 minutes to your desired crispiness. Top with your choice of protein, cheese, and veggies, and serve!
Cauliflower “Everything” Bagels
Combine two eggs, three cups of riced cauliflower, one tbsp each of corn meal and coconut flour, two tbsp of almond flour, and garlic powder and sea salt to taste. Make four evenly sized balls of dough and cover with the "everything" mix of poppy and sesame seeds, minced garlic and onion, and sea salt. Bake @ 400
Pizza Bagels
Combine the following ingredients: two eggs, a cup each of riced cauliflower and mozzarella, one diced tomato, 25-30 pepperoni slices, a tsp of garlic powder, and half of a tsp of crushed red pepper. For best results use a donut pan, but really anything that will keep the round shape will work. Bake @ 400° for 30 minutes!
Cauliflower Tortillas
Rice, cook, and squeeze out moisture from cauliflower: you will need about two cups. Combine with two eggs, a fourth of a cup of chopped cilantro, lime juice, and salt and pepper to taste. Bake @ 375° for ten minutes, flip tortillas over, and bake for an additional five minutes. Tortillas can be browned in a frying pan before serving.
Cauliflower Fritters
Less healthy than other options, and requires flour, so this one is stretch, but you'll really like the result! Combine a medium head's worth of chopped cauliflower with two garlic cloves, half tsp of chili powder, cilantro, and pepper to taste. Mix in two eggs, one third cup of your choice of flour, and four tbsp of cornmeal. Lightly fry in oil on the stove top; a few minutes on each side should do the trick!
Pepperoni Cauliflower Casserole
Cook cauliflower with some butter and then puree along with six pepperonis and a fourth cup of mozzarella cheese. Cover with more cheese and pepperoni's to your liking and bake @ 375° for 20 minutes. This makes a great shareable snack, or a dinner side dish!
Jalapeño Cheddar Cauliflower Muffins
Combine two cups of raw cauliflower rice with two eggs, and two tbsp each of minced jalapeño and butter. Mix in one third cup of parmesan cheese, one cup each of mozzarella and cheddar, followed by one tbsp of dried onion flakes, a fourth of a cup of coconut flour, half a tsp each of garlic and baking powders, and salt and pepper to taste. Bake in a muffin pan @ 375° for 30 minutes. Turn off the oven and let them stand for one hour in the oven.
Cauliflower Hash
Cook the cauliflower in two tbsp of olive oil. Add one fourth tsp each of smoked paprika and salt, along with black pepper, and three tbsp of water, and cover while continuing to cook until a golden color. Add a clove of garlic and cook for an additional two minutes on lower heat before stirring in two tsp of lemon juice (which will evaporate off quickly). Serve with an egg if you choose.
Romano and Herb Mashed Cauliflower
Bake cleaned florets of one whole cauliflower with 4-6 garlic cloves @ 350° for 45 minutes. When done, blend in one third cup each of olive oil, cream, and Romano cheese. Ready to serve!
Cauliflower Pizza Dough
Rice and cook cauliflower, cool, and then squeeze the water out using a tea towel. Combine two to three cups with one egg, one fourth of a cup each of Parmesan and mozzarella cheeses, and half of a tsp each of garlic powder, basil, and oregano. Add salt to taste. Spread dough into pizza crust thickness of your choosing, and bake @ 500° for about ten minutes. Add toppings and place back in the oven using the broiler for two to five minutes: don't let it burn!
Cheesy Cauliflower “Bread”sticks
Heat/cook cauliflower in the microwave or on the stove before combining with four eggs, two cups of mozzarella, oregano, garlic, and salt and pepper to taste. Bake just the crust for 25 minutes @ 425° and then add more cheese and bake for another five minutes! Voila!
Cali-Tots
While the name is less enticing than "tater tots," this treat is simple enough and tastes great! Steam cauliflower and then chop up finely. Combine with one egg, a half cup each of shredded cheese and minced onion, one fourth cup parmesan cheese, bell peppers, and your choice of breadcrumbs (ok, so it's not completely carb-less, but try gluten-free options). Season with cilantro, salt and pepper to taste, and then cook @ 375° for 20 minutes!
Shepherd’s Pie ala Cauliflower
Heat one onion, two celery ribs, two garlic cloves, and two carrots on the stove; add ground beef until brown. Moisten with beef broth if necessary. Top with a mixture of ground cauliflower mixed with fat or shortening. Bake @ 400° for 30 minutes.
Cauliflower Fried Rice
Stir fry three cups of cauliflower "rice" in one pan while combining your choice of veggies and protein in another. Once the "rice" has begun to cook, add two eggs to to the mixture until the mixture is no longer wet. Combine the "rice" and the veggies and any protein you choose to include (i.e. sausage or shrimp). Voila!
Cheesy Crockpot Cauliflower
Heat one can of condensed cheddar soup, five oz of evaporated milk, two cups of cheddar cheese, one fourth of a tsp diced onion, and one half of a tsp each of salt, pepper, and paprika. Once the cheese is melted, pour over cauliflower and cook on low in your crockpot for three to three-and-a-half hours.
Cauliflower Hummus
This is a nice substitute for regular hummus. Just blend the following ingredients: two cups of cauliflower, two tbsp almond butter, two garlic cloves, tsp of red pepper flakes, three tbsp olive oil, pinch of sea salt, and a splash of lemon juice. Serve with sprinkled paprika on the top. You can even try eating it with cauliflower chips or tortillas if you are really adventurous.
Cauliflower Rice Tabbouleh Salad
As the name suggests, you will want to begin with cauliflower rice: three cups to be exact. Combine with two cups of diced tomatoes, one shallot, lemon juice, a couple of tbsp of olive oil, and one cup each of cucumber, parsley, and fresh mint. Season with salt and pepper to taste and serve! This recipe trades out the traditional bulghur wheat for cauliflower.
