By Alicia Kaluza, MS, RD, LN, Take Control Health Coach
For those of you who don’t like vegetables, consider giving cauliflower a chance. Cauliflower can take on the flavor of anything you pair it with, and it can be used in ways where you don’t even know it’s there. Cauliflower is a great source of nutrients, including vitamin C, K, thiamine, fiber, folate, and potassium. Besides the nutrition value, cauliflower adds volume to your meal, which helps you feel full longer. And, it is low in calories.
Cauliflower is trending popular right now, particularly with people who are trying to find ways to lower carbohydrates, increase vegetables, or find healthier alternatives to their favorite recipes. But if you haven’t tried cauliflower besides the usual steamed method, you might be in for a big surprise with what this versatile vegetable can do.
Below are some really great alternatives to preparing cauliflower that may be a great addition to your weekly menu.
- Cauliflower Pizza Crust. It has the great flavor of pizza, but will less calories. It’s a lighter option to help you reach your goals. You can check out these two options to get started: 5 Ingredient Cauliflower Pizza Crust or Ambitious Kitchen How to Make the Best Cauliflower Pizza Crust
- Riced Cauliflower. This is probably one of my favorite ways to use cauliflower. Cut the cauliflower into small florets, and put it through your food processor. Different blades make different shapes. If you don’t have a food processor, you can also put the florets into a durable plastic bag and pound it with a mallet. Cook any way you normally cook rice: steam it, boil it, stir-fry it, etc. It takes less time to cook than real rice. Riced cauliflower has a similar texture to real rice, and honestly doesn’t feel like you are missing out. It works great for taco bowls, stir-fry, or fried rice! You can even add riced cauliflower to your oatmeal for added fiber, volume, and veggies with your meal.
- Mashed Cauliflower. A great alternative to our typical heavy mashed potatoes. Steam the cauliflower with a little olive oil, salt, pepper, and chicken broth. Once cooked, place in the food processor or blender to create a smooth consistency. Add roasted garlic if that’s how you love your mashed potatoes.
- Roasted Cauliflower Florets or Cauliflower Steak. Roasting cauliflower creates a different flavor, because it caramelizes. It’s a big improvement from plain old steamed cauliflower. Check out All Recipes.com for a great recipe for roasted cauliflower steaks.
- In a Smoothie or Soup. You may be thinking, a smoothie? Gross. But honestly, you don’t notice half the things you put in a smoothie when it is paired with sweet fruits and other ingredients like peanut butter. Plus, it adds extra fiber and veggies to your diet without a lot of work. Cook cauliflower the usual ways – steam, boil, microwave, and then add it to a food processor or blender to puree it. You can add pureed cauliflower to soup recipes – for example, add it to a potato soup recipe for thicker, heartier soup.
If you still aren’t convinced about eating cauliflower, then try half and half. Half regular rice and half cauliflower rice. Or half regular mashed potatoes and half mashed cauliflower next time. It makes for an easy compromise, while still adding great nutrients to your dish!
Do you have a favorite cauliflower recipe? Share it in the comments below.Tags: boil, calories, cauliflower, fiber, flavor, fry, goals, healthy, hearty, lifestyle, mashed, menu, nutrients, nutrition, pizza, rice, roast, satiety, smoothie, steam, take control, vegetables, versatile