Cauliflower Recipes: Low Carb and Delicious
Cauliflower: the Other White Vegetable
I'm thinking that cauliflower needs a new ad campaign. Like the advertisements for pork in the 1990s, cauliflower could stand as "the other white vegetable."
That's right - replacing white potatoes with cauliflower has been a trick of Atkins dieters and others looking to cut calories and trim their waistlines for quite some time. It is also a relatively easy vegetable to introduce to sensitive palates. Cauliflower doesn't have a strong "veggie" taste, and its the perfect foil for dips and spreads from ranch dressing to spicy hummus.
Cooked cauliflower is especially versatile and low calorie (by itself - bread crumbs, butter and cheese make it taste even better, though). Its texture is pleasing, and the fiber in the vegetable is filling. Its easy to sneak into casseroles and side dishes to take the place of more calorie- and carb-dense foods such as potatoes.
Its fairly easy to grow your own cauliflower in a vegetable garden, and its affordable year round at the grocery store. For less than $3, you can have a nice, fresh head of cauliflower!
Cauliflower Recipe Book
Cauliflower Mash Recipe
This recipe is super easy, very tasty and even though it does include some potatoes, the calorie and carb count is cut down by using cauliflower, as well. Reduce the fat content by using low-fat cheese and reducing the amount from 1.5 cups to 3/4 cup. To make this completely low-carb, eliminate the potatoes and increase the amount of cauliflower to 2 pounds.
Cauliflower Mash is a super side dish for families and potlucks. Kids won't even know that they are trying a new vegetable...
- 1 pound russet potatoes, peeled and chopped into 2-inch cubes
- 1/2 pound cauliflower (about 1/2 head), trimmed into florets
- 1/2 c. chopped yellow onion
- 1 T butter
- 2 T olive oil
- 2 eggs, beaten
- 1 1/2 c. grated Swiss cheese (cheddar cheese is also delicious - try my favorite brand Tillamook cheese)
- 1/4 c. grated Parmesan cheese
- Place the potatoes and cauliflower in a large pot and add water to cover. Salt the water and then bring to a boil. Simmer the vegetables 20-30 minutes over low heat until very tender. Drain.
- While the vegetables are cooking, sauté the chopped onions in 1 T butter and cook until softened.
- Preheat the oven to 350 degrees and spray or grease a 1.5 quart oven proof dish
- In a large bowl, mash the cooked cauliflower, potatoes and onion together. Add the olive oil and salt and pepper to taste.
- Stir in the beaten eggs and 1 c. of the grated Swiss or cheddar cheese
- Place the combined ingredients into the oven-proof dish and bake for 30 minutes at 350 degrees
- Remove, sprinkle with remaining 1/2 c. Swiss or cheddar and the Parmesan cheese, then return to oven for an additional 15 minutes
Serve warm. Makes a great side dish for marinated grilled chicken or steak. We also love to serve it with holiday dinners!
Delicious Mashed Cauliflower
Cauliflower Slaw Recipe
Cauliflower takes the place of traditional cabbage in this coleslaw recipe. Cauliflower slaw is interesting and superb next to burgers, sandwiches or any other summer fare.
- 1 head cauliflower
- 3/4 c. light mayonnaise
- 2 T. buttermilk
- 1 t prepared yellow mustard
- 1 T lemon juice or white wine vinegar
- 1/2 t ground white pepper
- 1/2 t salt
- 1-2 dashes hot pepper sauce (if desired)
- Cut the cauliflower into florets and then, using a sharp knife, thinly slice each floret from stem end to head (its ok if they crumble a bit)
- In a small bowl, combine mayonnaise and buttermilk and stir until pourable (add 1-2 t of buttermilk, if necessary)
- Add remaining ingredients to the mayonnaise/buttermilk dressing
- Place the sliced cauliflower in a large bowl and add dressing mixture. Stir well.
- Refrigerate for 1 hour before serving
How to Make Butter Roasted Cauliflower
Cauliflower and Pepper Sauté Recipe
Sauteed vegetables are a delicious method of preparation. With a little olive oil and some spices, you can quickly brown and caramelize cauliflower for a tasty side dish. I'm a big fan of sweet peppers, and this cauliflower and pepper sauté recipe marries the vegetables in a delicious, low-carb and low-fat side dish.
- 1 T each of canola (or vegetable) oil and sesame oil
- 1/2 t dry mustard
- 1/2 t ground cumin seeds
- 1/8 t each paprika, coriander and turmeric
- 1 jalapeño pepper, minced (optional)
- 3 cups cauliflower cut into florets
- 1/2 c. each of thinly sliced fresh red, green and yellow bell pepper
- 1/2 c. sliced white mushrooms
- 1 T chopped fresh cilantro
- 2 T fresh lemon juice
- salt and pepper to taste
- Heat the oils in a large skillet over medium high heat. Add all the spices and the jalapeño pepper and cook for 1 minute, stirring consistently.
- Add the cauliflower, sweet peppers, mushrooms and cilantro and stir-fry about 6-7 minutes, stirring to prevent overcooking.
- Add the lemon juice and salt and pepper and finish cooking about 1 more minute to heat thoroughly
- Serve immediately
Balsamic and Parmasen Roasted Cauliflower Recipe
My oldest son loves balsamic vinegar so much, he regularly eats this recipe without complaint! The garlic, vinegar and Parmesan cheese are a perfect compliment to the unassuming cauliflower. Balsamic and Parmasen Roasted Cauliflower pairs nicely with baked ham, pork chops or grilled chicken.
Add a salad and some dinner rolls and you have a tasty dinner!
- 8 c. sliced cauliflower (1 large head)
- 1/2 c. chopped yellow onion
- 2 cloves minced garlic
- 2 T olive oil
- 1 t dried oregano (or 1 T fresh oregano)
- 1/4 t salt
- 1/4 t freshly ground black pepper
- 2 T balsamic vinegar
- 1/2 c shredded Parmesan cheese
- Preheat the oven to 450 degrees
- In a large roasting pan, toss together all ingredients except the balsamic vinegar and Parmesan cheese
- Spread out in the pan and bake for 15-20 minutes, until the cauliflower starts to brown
- Remove from oven and toss the cauliflower with the balsamic vinegar and cheese, then return to oven for another 8-10 minutes
- Enjoy immediately!
You Can Even Make Cauliflower into Spaghetti
Cauliflower Bisque with Curried Leek, Potatoes and Apples
I know what you are probably thinking... cauliflower soup? But trust me here - curry, leeks, potatoes and apple add delicious flavor to this rich bisque. It only takes about an hour to make Cauliflower Bisque with Curried Leek, Potatoes and Apples.
- 1 large bunch leeks, washed and cut into 1-inch pieces (about 6 cups)
- 3 cups homemade chicken stock (canned broth is also OK)
- 2 cups chopped cauliflower
- 1 c. peeled, cored and diced apples (use baking apples for best results)
- 1 c. diced yellow onion
- 1 c. diced red potatoes
- 1 can diced tomatoes
- 1/2 c. chopped carrots
- 1 t curry powder
- 1 t dried basil
- 1 t salt
- 1/2 t freshly ground black pepper
- Combine all of the ingredients above into a large pot
- Bring the mixture to a boil slowly over medium heat, then turn down to simmer and cover, cooking about 30 minutes
- Allow mixture to cool about 20 minutes
- Place batches of the soup mixture (1-2 cups at a time) into a blender or food processor and pulse to desired consistency level
- Reheat processed soup over low heat to desired temperature and enjoy
Delicious bisque with a light salad or sandwich! Or, try as an accompaniment for brunch on the weekend.
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© 2011 Stephanie Hicks
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