This is old news for a lot of people, but I figured with how versatile this veggie is, it warranted its own post. For anyone who’s on a low-carb diet, or simply looking for a healthier alternative to a starchy side-dish, cauliflower should be one of their most used cooking hacks. Want a big bowl of mashed potatoes? Use cauliflower. How about some fried rice? Yep, cauliflower. Cream sauce? Again, cauliflower. OK, but what about pizza crust? Yep, you can use cauliflower there too! This is why I, and many others have dubbed this veggie the substitute ninja.

This veggie also carries a number of health benefits outside of being able to reduce the carb or fat load of a dish. A single 1-cup serving is about 25 calories, provides 77% of your daily vitamin C requirements, and is also high in vitamin K, folate, vitamin B6, fiber, and omega-3 just to name a few. Cauliflower is also very low on the glycemic index which is great news for people with diabetes, or anyone trying to regulate their blood sugars.

Why is this veggie so versatile? Cauliflower on it’s own has very little flavour. It will soak up whatever seasonings you add to it. It also has a silky texture if boiled or steamed, and a more crunchy texture if fried or baked. Below are just a few ways I’ve used cauliflower in my own dishes, and will be adding more detailed recipes as they accompany other meals in the future.

Quick tips:

  • You can use frozen cauliflower if you are planning to mash it, just reduce the cooking time by half. Frozen cauliflower can be cheaper than fresh in some cases.
  • Season with whatever you’d usually use for their alternatives. Make garlic mash, or stir-fry for fried rice dishes.

Cauliflower Mash

  • Servings: 4
  • Difficulty: Easy
  • Print

Ingredients:

  • 4 cups Cauliflower Flouretes
  • 1-2 cups Water for Steaming
  • 2-3 tbsp Butter
  • Salt and Pepper to taste

Tools:

  • Steaming Basket
  • Blender or Food Processor

Directions:

  1. In a large sauce pot bring 1-2 cups of water to a gentle boil and reduce to a simmer. the water should not touch the bottom of the steam basket
  2. Insert steaming basket in the pot and add in the cauliflower
  3. Steam the cauliflower for about 10-15 minutes until fork tender
  4. Transfer cauliflower to the blender, add 2-3 tbsp butter and blend until smooth. Season with salt and pepper to taste
  5. Serve immediately

Cauli-fredo

  • Servings: 4
  • Difficulty: Easy
  • Print

Ingredients:

  • 4 cups Cauliflower Flouretes
  • 1-2 cups Water for Steaming
  • 1/2 cup Unsweetened Almond Milk or Cream
  • 1 cup Grated Parmesan Cheese
  • 2 cloves Garlic
  • 2 tbsp Chopped Parsley
  • Pepper to taste

Tools:

  • Steaming Basket
  • Blender or Food Processor

Directions:

  1. In a large sauce pot bring 1-2 cups of water to a gentle boil and reduce to a simmer. the water should not touch the bottom of the steam basket
  2. Insert steaming basket in the pot and add in the cauliflower
  3. Steam the cauliflower for about 10-15 minutes until fork tender
  4. Transfer cauliflower to the blender, add milk/cream, parsley, garlic, and parmesan. Season with pepper to taste
  5. Serve immediately

Cauli-Rice

  • Servings: 4
  • Difficulty: Easy
  • Print

Ingredients:

  • 4 cups Cauliflower Flouretes
  • 1/4 cup Water
  • Salt and Pepper (or any seasonings) to taste

Tools:

  • Food Processor

Directions:

  1. Add Cauliflower to a food processor and pulse until the texture resembles Rice
  2. Transfer to a medium sauce pot, add water, and seasonings over medium-high heat and cover
  3. “Steam” for about 5 minutes until desired tenderness is reached
  4. Serve immediately

Cauliflower Nutrition Info:

Servings 1.0 – Approx 1 cup
Amount Per Serving
calories 25
% Daily Value *
Total Fat 0 g 0 %
Saturated Fat 0 g 0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 30 mg 1 %
Potassium 303 mg 9 %
Total Carbohydrate 5 g 2 %
Dietary Fiber 3 g 10 %
Sugars 2 g
Protein 2 g 4 %
Vitamin A 0 %
Vitamin C 77 %
Calcium 2 %
Iron 2 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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