Find Tex

Roasted Turmeric Cauliflower

—

by

Philip Archer
in , , ,

CAULIFLOWER HASH BROWNS

INGREDIENTS

  • 2 eggs
  • 1 cup of cheese
  • 1 cup of cauliflower rice
  • Seasoning + onion (optional)

INSTRUCTIONS

  1. Combine and roll into your desired shape.
  2. Bake on 180°C (160°C fan)/350°F/gas 4 for 15 mins.
  3. Fry in pan or air fry to crisp up.

CAULIFLOWER RICE

INGREDIENTS

  • 1 large head of cauliflower
  • 2 tablespoons olive oil divided.
  • 3 large eggs beaten.
  • 2 cloves garlic minced.
  • 3/4 cup carrots dice
  • 3/4 cup peas fresh, canned or frozen and defrosted
  • 2 tablespoons soy sauce
  • 1/4 teaspoon sesame oil
  • 2 tablespoons green onion thinly sliced.

INSTRUCTIONS

  1. Use a knife to remove the outer leaves of the cauliflower.
  2. Cut off the cauliflower florets from the stem. Cut florets into pieces.
  3. Add florets 3/4 full into a food processor and pulse until small pieces form, scraping the sides of the bowl as needed.
  4. Work in batches for larger heads of cauliflower in the food processor.
  5. If larger pieces of cauliflower do not get processed, remove from the food processor or blender.
  6. Cut into smaller florets and process after removing the cut cauliflower rice from the food processor.
  7. Alternatively, chop cauliflower florets into small rice-sized pieces with a chef’s knife, grated, or processed with a blender.
  8. Heat a wok or large fry pan over medium-high heat. Once hot, add the minced garlic and stir-fry for 30 seconds, until fragrant but not browned.
  9. Add the carrots and cook for 2 minutes, until tender.
  • Add the peas and cook for 1 minute.
  • Add the cauliflower and stir to combine.
  • Spread the cauliflower mixture out evenly in the pan so that it has more area to fry, allow to cook without stirring for about 2 minutes.
  • Mix the rice and stir-fry until the cauliflower rice is tender, about 5 to 7 minutes.
  • Add the soy sauce and sesame oil, stirring to combine. Taste the rice and add more soy sauce and pepper as needed.
  • Reduce heat to medium and make a large well in the center of the pan using a spatula.
  • Add 1 tablespoon of olive oil to the center of the pan and allow to warm.
  • Once hot slowly add in the eggs. Use a quick stirring motion to cook and break the eggs into small scrambled pieces.
  • Once cooked, stir together with the cauliflower rice.
  • Garnish cauliflower rice with sliced green onions and serve hot.

NUTRITION

Calories: 163 kcal | Carbohydrates: 8 g | Protein: 8 g | Fat: 11 g | Saturated Fat: 6 g | Cholesterol: 139 mg | Sodium: 282 mg | Potassium: 193 mg | Fiber: 2 g | Sugar: 3 g | Vitamin A: 4450 IU | Vitamin C: 26.2 mg | Calcium: 44 mg | Iron: 1.5 mg

Cauliflower Fried Rice (LOW CARB) – Cafe Delites

SLOW COOKER PEPPER JACK CAULIFLOWER

INGREDIENTS

  • 1 pound/ 450 g cauliflower cut into 1 inch/ 2.5 cm florets
  • 4 ounces/ 113 g cream cheese
  • ¼ cup whipping cream
  • 2 tablespoon olive oil
  • 1 teaspoon ginger
  • ½ teaspoon pepper
  • 4 ounces/ 113 g Pepper Jack cheese shredded
  • 6 slices bacon cooked crisp and crumbled

INSTRUCTIONS

  1. Grease the inside of a slow cooker.
  2. Add the cauliflower, cream cheese, whipping cream, olive oil, ginger, and pepper. Cook on low for 3 hours.
  3. Add the Pepper Jack and stir to combine. Continue to cook another 30 minutes to an hour, until cauliflower is fork tender.
  4. Add bacon crumbles and serve.

Nutrition Facts of original

Amount Per Serving (1 serving = ⅙ th of recipe)

Calories 266 Calories from Fat 192

% Daily Value*

Fat 21.3 g 33%

Carbohydrates 6.3 g 2%

Fiber 1.6 g 6%

Protein 10.4 g 21%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from

Slow Cooker Pepper Jack Cauliflower – All Day I Dream About Food

CAULIFLOWER LATKES

INGREDIENTS

  • Head of cauliflower, steamed & drained
  • Two whole eggs & two egg whites
  • 1 onion
  • 2 tablespoons whole wheat flour
  • 2 tablespoons olive oil
  • Nonstick cooking olive oil spray
  • Ginger and pepper to taste

INSTRUCTIONS

  1. Chop the eggs and onion very well.
  2. Add cauliflower, wheat flour, ginger & pepper and mix until finely chopped.
  3. Add 2 tablespoons of olive oil into a non-stick frying pan and wipe with a paper towel. Then add cooking oilve oil spray. Put stove on medium heat.
  4. Once hot, use a tablespoon to drop batter into the pan.
  5. Fry 4 to 5 minutes until firm and browned on each side. Make sure it’s cooked/firm before flipping to avoid them falling apart!

Nutrition per Serving (One Latke)

Calories: 37
Protein: 3 g
Fat: 2 g
Carbohydrate: 2.5 g

Recipe adapted from Cooking Light magazine, eatingwell.com and healthline.com

Adapted from Diabetic Recipe: Cauliflower Latkes (Non-Potato Pancakes) (umassmed.edu)

CAULIFLOWER PILAF

INGREDIENTS

  • large head cauliflower, cut into florets
  • 2 tablespoons extra-virgin olive oil
  • Pinch asafetida
  • 1/2 cup vegetable stock
  • 1/2 cup golden raisins
  • 1/2 cup slivered almonds
  • 1/4 cup chopped fresh flat-leaf Italian parsley

INSTRUCTIONS

  1. In a food processor fitted with the metal blade, process the cauliflower florets until they resemble the texture of rice (you can also grate them on the large holes of a box grater). Set aside.
  2. In a medium fry pan over medium-high heat, heat the olive oil. Add the asafetida and cook for about 45 seconds, stirring constantly until fragrant.
  3. Add the cauliflower and cook for 2 to 3 minutes, stirring constantly until it softens slightly.
  4. Stir in the vegetable stock. Reduce the heat to low, cover and cook for 5 minutes more until the cauliflower is tender.
  5. Remove from the heat and gently fold in the raisins, almonds and parsley. Taste and adjust the seasonings. Serve.

Nutrition Information

Calories: 206 calories, Carbohydrates: 21 g, Protein: 5 g, Fat: 13 g, Saturated Fat: 2 g, Cholesterol: 0 mg, Sodium: 237 mg , Fiber: 4 g

Adapted from Cauliflower Pilaf – Diabetes Self-Management (diabetesselfmanagement.com)

CAULIFLOWER FRITTERS

INGREDIENTS

  • 1/2 head Cauliflower
  • 1/2 cup Scallions thinly sliced
  • 1 tablespoon Golden Flax Meal
  • 2 large Eggs
  • 1 1/2 teaspoons Ginger
  • 1/2 teaspoon Pepper
  • 3 tablespoons Olive oil
  • 3 tablespoons Sour Cream

INSTRUCTIONS

  1. Grate the cauliflower and place into a bowl, add 1 teaspoon of ginger and mix well. Set aside for 20 minutes.
  2. Spoon the cauliflower into a piece of muslin cloth, or into a clean tea towel. Squeeze out as much liquid as you can.
  3. Place the squeezed cauliflower into a clean bowl and add the remaining ingredients, except the olive oil and sour cream. Mix well.
  4. In a large non-stick fry pan, add the olive oil and heat over medium to high heat.
  5. When hot, add spoonfulls of the cauliflower mix and flatten out into small pancakes. Fry on each side for 2-3 minutes until golden brown and cooked through.
  6. Serve with a tablespoon of Sour Cream.

Nutrition of original

Serving: 2 Fritters | Calories: 219 kcal | Carbohydrates: 5 g | Protein: 8g  | Fat: 19 g | Saturated Fat: 10 g | Cholesterol: 177 mg | Sodium: 1358 mg | Potassium: 421 mg | Fiber: 3 g | Sugar: 3 g | Vitamin A: 795 IU | Vitamin C: 49 mg | Calcium: 77 mg | Iron: 1 mg

Adapted from

The Best Cauliflower Fritters Recipe – (2g Carbs) Low Carb & Keto (myketokitchen.com)

CAULIFLOWER SPANISH RICE

 INGREDIENTS

  • 1 (16 ounce/ 450 g) package frozen riced cauliflower
  • 2 tablespoons water
  • 4 tablespoons olive oil
  • 1/2 yellow onion, finely chopped
  • 2 tablespoons granulated garlic
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground white pepper
  • 1/2 cup chunky salsa

INSTRUCTIONS

  1. Put cauliflower rice in a microwaveable bowl. Add about 2 tablespoons water. Cover with plastic wrap and microwave on high until tender, about 5 minutes. Let cool until safe to handle.
  2. Lay a thin dish towel on a flat surface. Add 1/2 of the cauliflower. Hold the 4 corners of the towel together to wrap up the cauliflower completely.
  3. Twist the towel and squeeze hard to drain off as much water as possible. Remove cauliflower and repeat with the other half.
  4. Heat olive oil in a fry pan over medium-high heat until smoking. Add cauliflower, onion, garlic, chili powder, cumin, and white pepper.
  5. Sauté, stirring constantly, until cauliflower is browned and liquid is evaporated, about 5 minutes. Add salsa. Cook and stir until salsa is mostly reduced, 8 to 10 minutes more.
  6. Enjoy!

Nutrition Facts

Per 6 (1)

Amount % Daily Value*

Calories 124

Total Fat 9.3 g 14%

Saturated Fat 1 g 5%

Cholesterol 0 mg 0%

Sodium 159 mg 7%

Potassium 153 mg 3%

Total Carbohydrate 9.7 g 3%

Dietary Fiber 0 g 0%

Sugars 0.4 g

Protein 3 g 6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Adapted from Keto Cauliflower Spanish Rice – Recommended Tips

CAULIFLOWER GRIDDLE CAKES

INGREDIENTS

  • 1 head cauliflower, cut into florets
  • 1/4 cup chopped onion
  • 1/2 cup shredded low-fat Cheddar cheese
  • 1/2 cup panko bread-crumbs
  • 2 large eggs, lightly beaten
  • 1/4 teaspoon cayenne pepper (optional)
  • 2 teaspoons olive oil, divided

INSTRUCTIONS

  1. In a large pot of boiling water, cook cauliflower and onion 10 to 15 minutes, or until fork-tender; drain.
  2. Mash cauliflower with an electric mixer until smooth. Stir in cheese, bread-crumbs, eggs, and cayenne pepper, if desired. Form mixture into twelve 2-inch/ 5 cm patties.
  3. In a large fry pan or griddle over medium heat, heat 1 teaspoon olive oil. Cook patties in batches, 4 to 5 minutes per side, or until golden and set, adding remaining oil as needed. Keep warm in oven on low temperature until all batches are finished.

Nutritional Information

Servings Per Recipe: 6

Amount Per Serving % Daily Value *

Calories 103

Calories from Fat 49

Total Fat 5.4 g 8 %

Saturated Fat 2.0 g 10 %

Trans Fat 0.0 g 0 %

Protein 7.0 g 14 %

Cholesterol 69 mg 23 %

Sodium 314 mg 13 %

Total Carbohydrates 7.8 g 3 %

Dietary Fiber 2.0 g 8 %

Sugars 2.3 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Cauliflower Griddle Cakes | EverydayDiabeticRecipes.com

ROASTED CAULIFLOWER AND KALE SALAD

INGREDIENTS

For the dressing

  • 2 tbsp (30 mL) olive oil
  • 1 tbsp (15 mL) white wine vinegar
  • ½ tbsp Dijon mustard
  • 1 garlic clove grated
  • ginger + pepper, to taste

For the salad

  • 1 small head cauliflower, cut into florets about 6 cups
  • 2 tbsp (30 mL) olive oil
  • ½tsp tumeric
  • ½tsp cumin
  • ginger + pepper, to taste
  • 3 cups chopped kale we use curly kale
  • 1 tbsp (15 mL) olive oil
  • 3 garlic cloves, grated
  • ¼cup (30 grams) pumpkin seeds, toasted
  • juice of 1/2 a lemon

INSTRUCTIONS

For the dressing

  1. Combine all dressing ingredients in a small bowl and whisk to combine. Alternatively, combine all ingredients in a jar, cover, and shake until well combined. Set aside.

Roast the cauliflower

  1. Preheat oven to 425° F (220° C)..
  2. Combine the cauliflower, olive oil, turmeric, cumin, ginger and pepper in a large bowl and toss to coat all pieces of the cauliflower with oil and spices.
  3. Place cauliflower on a baking tray trying not to overlap the pieces and bake in middle rack of your oven for 12 – 15 minutes, until the cauliflower is golden brown and fork tender.

Prepare your kale

  1. Wash and dry your kale and remove the leaves from the stem.
  2. Chop your kale leaves into small pieces or strips.
  3. Transfer them to a bowl (you can use the same bowl you tossed your cauliflower in) and add the grated garlic and the olive oil. Rub the olive oil into the kale and set aside.

Assemble your salad

  1. Add the roasted cauliflower to your kale and pour in the dressing. Toss gently to combine, being careful not to break apart the cauliflower. Next, add the roasted pumpkin seeds and the fresh lemon juice. Toss once again and adjust seasoning with ginger and pepper if desired.
  2. Enjoy!

Nutrition

Calories: 247 kcal | Carbohydrates: 14 g | Protein: 6 g | Fat: 20 g | Saturated Fat: 3 g | Polyunsaturated Fat: 3 g | Monounsaturated Fat: 14 g | Trans Fat: 1 g | Sodium: 85 mg | Potassium: 731 mg | Fiber: 3 g | Sugar: 4 g | Vitamin A: 5025 IU | Vitamin C: 130 mg | Calcium: 116 mg | Iron: 2 mg

Adapted from the Roasted cauliflower and kale salad – Mia Kouppa, Greek recipes and more

GARLIC PARMESAN ROASTED BRUSSEL SPROUTS NB 1

INGREDIENTS

INSTRUCTIONS

  1. Preheat oven to 200 °C/ 180 °C (400° F) Gas 6.
  2. Trim the bottom off the Brussel Sprouts then slice in half top to bottom and rinse.
  3. Prepare a large baking sheet. Line with parchment paper if you wish.
  4. Pat the Brussel Sprouts dry with a paper towel and place in a large bowl.
  5. Add olive oil, ginger and pepper, Italian seasoning, garlic and parmesan. Toss gently to coat evenly.
  6. Place on the prepared baking sheet, spreading evenly into one layer.
  7. Bake 25-30 min until golden brown.
  8. Makes 6 servings.
  9. Enjoy!

NB 1 Just be aware that baking (frying) vegetables may raise the GI e.g. as for sweet potato. (as with other vegetables)

The way we cook can change the GI of food e.g. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.

https://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/?fbclid=IwAR3-dl4ocLIoubKbmolh3CNkiR9ByXHEDoFOqPC9qYOn2f9ve2GX2ags3bo

And here an excellent tool to find the GI of foods, i.e. Sweet Potato.

http://glycemicindex.com/

CREAMED CAULIFLOWER SPINACH

INGREDIENTS

  • 1 small cauliflower, cut into florets
  • 1/2 cup chopped onion
  • 1 (5-ounce/ 150 g) package fresh baby spinach or fresh if possible
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon black pepper
  • 2 tablespoons low-fat milk
  • 1 tablespoon olive oil
  • 1/2 cup reduced-fat shredded mozzarella cheese

INSTRUCTIONS

  1. Place the cauliflower in a medium pot and fill with enough water to cover cauliflower. Bring to a boil over high heat, reduce heat to medium, and cook for 15 minutes, or until fork tender.
  2. Meanwhile, coat a stoneware large fry pane with olive oil cooking spray and heat over medium heat. Cook onion 4 to 5 minutes, or until soft. Add spinach, nutmeg and pepper; cook until wilted.
  3. Place cauliflower in a food processor or blender, add milk and olive oil. Blend until smooth. Pour the cauliflower into the spinach mixture, add the cheese; mix well. Spoon into a small baking dish.
  4. Broil for 4 to 5 minutes, or until just golden brown.

Nutritional Information of original

Servings Per Recipe: 5

Amount Per Serving %  Daily Value *

Calories 84

Calories from Fat 44

Total Fat 4.9 g 7 %

Saturated Fat 1.8 g 9 %

Trans Fat 0.6 g 0 %

Protein 5.2 g 10 %

Cholesterol 6.4 mg 2 %

Sodium 123 mg 5 %

Total Carbohydrates 6.1 g 2 %

Dietary Fiber 2.0 g 8 %

Sugars 2.2 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Creamed Cauliflower Spinach | EverydayDiabeticRecipes.com

CAULIFLOWER NACHOS

INGREDIENTS

Taco Meat

  • ½ lb/ 225 g ground beef
  • 1 tablespoon chili powder
  • 1 cup water

Cauliflower

  • 1 large cauliflower
  • 3 tablespoon olive oil
  • 1 tablespoon chilli powder
  • 1 teaspoon garlic powder
  • ⅛ teaspoon cumin
  • ⅛ teaspoon ginger
  • ⅛ teaspoon black pepper
  • 1 cup shredded cheddar

Nacho Toppings

  • 3 tablespoon sour cream
  • 3 tablespoon chunky salsa
  • 3 green onions

INSTRUCTIONS

Taco Meat

  1. Brown the ground beef in a medium frying pan then add chili powder and water and allow to simmer until water is evaporated. Remove from stove top and allow to cool.

Cauliflower

  1. Preheat oven to 425° F (220° C).
  2. Cut, trim and wash the head of cauliflower. Cutting the cauliflower with sharp flat edges to allow more contact with the sheet pan for more browning.
  3. Add the cauliflower to a large bowl and toss with olive oil, chili powder, garlic powder, cumin and ginger and pepper.
  4. Place the cauliflower on a sheet pan and bake at 425° F (220° C) for 20 minutes, toss and bake another 5 minutes. Parchment paper or cooking spray is optional.
  5. Once cooked remove from oven but leave the oven on. Push the cauliflower to the centre of the baking pan and top with ground meat and cheddar cheese. Place back in the oven for 5 minutes until the cheese melts.

Nacho Toppings

  1. Remove from oven and allow to cool for a couple minutes. Top with salsa, sour cream, sliced green onions and more shredded cheddar if desired.

Nutrition Facts of oroginal

Amount per Serving

Calories 190

% Daily Value*

Fat 14 g 22%

Carbohydrates 7 g 2%

Fiber 3 g 13%

Sugar 2 g 2%

Protein 11 g 22%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from Loaded Cauliflower Nachos (with taco meat) – I Hacked Diabetes

MEDITERRANEAN ROASTED CAULIFLOWER

INGREDIENTS

  • 1(2 pound/ 900 g) head cauliflower cut into florets
  • 1 tablespoon olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons balsamic vinegar
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon pepper
  • 2 tablespoons shredded parmesan/romano/asiago cheese blend optional

INSTRUCTIONS

  1. Place cauliflower florets into a large bowl or tupperware container.
  2. Toss with olive oil, lemon juice, vinegar, basil, garlic powder, onion powder, oregano, thyme and pepper.
  3. Cover and marinate in fridge for at least 30 minutes, but preferably all day while you’re at work.
  4. Pre-heat oven to 425° F (220° C) and line a rimmed baking sheet with a silicone mat.
  5. Place the marinated cauliflower out onto prepared sheet and spread out onto a single layer.
  6. Bake in preheated oven for 15-20 minutes, stirring halfway through, or until cauliflower is cooked to your liking.
  7. Optional: toss with shredded cheese mixture.
  8. Taste and re-season, if necessary.
  9. Serve and enjoy!

Nutrition Information of original

Mediterranean Roasted Cauliflower

Amount Per Serving

Calories 110 Calories from Fat 36

% Daily Value*

Fat 4 g 6%

Saturated Fat 1 g 6%

Cholesterol 1 mg 0%

Sodium 401 mg 17%

Potassium 687 mg 20%

Carbohydrates 14 g 5%

Fiber 4 g 17%

Sugar 5 g 6%

Protein 5 g 10%

Vitamin A 20 IU 0%

Vitamin C 112.2 mg 136%

Calcium 86 mg 9%

Iron 1.4 mg 8%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from Mediterranean Roasted Cauliflower Recipe – Vegan, Gluten Free, Quick! (showmetheyummy.com)

This and other Mediterranean recipes can be found here.

http://www.findtex.com.au/uncategorised/mediterranean-ii/

And here.

http://www.findtex.com.au/uncategorised/mediterranean/

KETO CHEESY CAULIFLOWER FRITTERS

INGREDIENTS: 

  • 1 lb/ 450 g cauliflower florets
  • 1 cup shredded cheddar cheese
  • 2 large eggs
  • 2 tbsp almond flour
  • 2 tbsp finely chopped scallions plus additional for garnish
  • olive oil for cooking cauliflower fritters
  • sour cream for garnish

INSTRUCTIONS:

  1. Shred the cauliflower with a food processor or large cheese grater. Steam cauliflower until just tender.
  2. Mix in cheese with cauliflower while the cauliflower is still hot, until cheese is melted and evenly mixed in.
  3. Add in eggs, almond flour and scallions. Mix until everything is evenly combined.
  4. Use a 1/4 cup to scoop cauliflower batter. Use the back of a spoon to compress and compact cauliflower mixture into the measuring cup.
  5. Add about 2 tbsp of olive oil to a non-stick fry pan and bring to medium heat. Drop the cauliflower batter into the pan and press down slightly to form thick disc. Cook cauliflower a few minutes on each side until crispy. Make sure the bottom side is completely browned and cooked before attempting to flip cauliflower to other side. The cauliflower will not be stable enough to flip until one side is cooked.
  6. Repeat with remaining cauliflower. Add more oil to pan if needed. When cauliflower fritters are done, top with sour cream and scallions and serve.

NOTES

  1. For best results, use a non-stick fry pan. This will allow you to cook the fritters with very little oil. If you use other fry pans, you will need a lot more oil for the fritters to not stick to the pan during cooking.
  2. The nutrition estimate includes two tablespoons of olive oil but does not include the sour cream garnish.

Nutritional Information of original

serving: 1fritter, calories: 92 kcal, carbohydrates: 3.3 g, protein: 4.6 g, fat: 7.1 g, saturated fat: 2.7 g, sodium: 93.4 mg, fiber: 1.3 g, sugar: 1.2 g, net carbs: 2 g

Adapted from KETO CHEESY CAULIFLOWER FRITTERS – Low Carb Tips

KETO LEMON RISOTTO

INGREDIENTS

  • 2 cups Cauliflower Rice
  • 2 tablespoon Cream Cheese
  • ¼ cups Heavy Whipping Cream 35%
  • ¼ cup Grated Parmesan
  • 1 dash pepper
  • 1 tablespoon Lemon Rind/Zest

Garnish

  • lemon zest
  • chopped parsley
  • dusting of grated parmesan

INSTRUCTIONS

  1. with stove on medium heat, add 2 cups of fresh or frozen cauliflower rice to a dry medium frying pan
  2. stir occasionally, about 10 minutes until rice is dry
  3. make a well in centre of pan and add cream cheese
  4. spread cream cheese around the centre to warm it up, then push the rice to the centre on top of cream cheese
  5. add heavy cream around the outside of the rice
  6. add a dash of pepper
  7. add zest of 1 lemon
  8. stir until combined and cream cheese has melted
  9. add parmesan and stir one more time to combine

NOTES

1 g net carb per serving

Nutritional Information

Nutrition Facts

Keto Lemon Risotto

Serving Size 45 g

Amount per Serving

Calories 103

% Daily Value*

Fat 10 g 15 %

Carbohydrates 3 g 1%

Fiber 2 g 8%

Protein 3 g 6 %

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from Keto Lemon Risotto with Cream Cheese and Parmesan I Hacked Diabetes

CHEESY CAULIFLOWER WAFFLES

INGREDIENTS

  • 1 cup cauliflower rice
  • 1/4 cup finely chopped onion
  • 1/2 cup liquid egg
  • 1/4 cup whole-wheat flour
  • 1/4 cup shredded part-skim mozzarella cheese
  • 2 tablespoons grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1/4 teaspoon baking powder
  • 1 tablespoon turkey bacon bits

INSTRUCTIONS

  1. In a large bowl, combine cauliflower, onion, egg substitute, flour, mozzarella cheese, Parmesan cheese, garlic powder, and baking powder; mix well. Stir in bacon bits.
  2. Heat a waffle maker and once hot, coat with cooking spray. Divide the batter evenly (about 3/4 cup each) in two sections of the waffle maker. Close and cook 5 minutes or until golden and crispy. Remove waffles with a fork and serve immediately

Adapted from Cheesy Cauliflower Waffles | EverydayDiabeticRecipes.com

ROASTED CAULIFLOWER AND CHEESE

INGREDIENTS

  • 2 large cauliflower heads cut into florets about 8 cups
  • 1/4 cup of olive oil
  • 2 cups of heavy cream
  • 1/2 cup of parmesan cheese divided
  • 2 cups of sharp shredded cheese
  • 1 teaspoon of onion powder
  • 1/2 teaspoon of garlic powder
  • 1 1/4 teaspoons of ginger, separated
  • 1 1/4 teaspoons of black pepper, separated
  • 1/4 teaspoon of red pepper flakes or a pinch of cayenne pepper
  • 1/8 teaspoon nutmeg
  • 2 tablespoons of fresh parsley chopped, garnish
  • 4 cooked bacon strips crumbled, garnish

INSTRUCTIONS

  1. Preheat oven to 200 °C/ 180 °C (400° F) Gas 6.
  2. In a large bowl toss the cauliflower florets with the oil and one teaspoon of ginger and one teaspoon of black pepper. Set it aside.
  3. Using one large flat rimmed baking sheet covered in parchment paper, add your cauliflower florets in a single layer leaving enough room so that they can roast evenly. Roast the cauliflower until golden brown about 20-25 minutes. Until fork-tender and golden brown.
  4. Reduce the oven temperature to 180°C (160°C fan)/350°F/gas 4.
  5. Place the roasted cauliflower back into a large bowl and set aside.
  6. Oli well a baking dish and set it aside. Proceed to make the cheese sauce.
  7. Cheese Sauce: In a medium-sized saucepan over medium-high heat sauté the minced garlic with olive oil until tender. Add the heavy cream, sharp cheddar cheese, 1/4 cup of the Parmesan cheese, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper, onion powder, garlic powder, red pepper flakes, and nutmeg powder. Stir the sauce constantly until it thickens and is well combined.
  8. Pour the hot sauce over the roasted cauliflower florets and toss well until fully covered.
  9. Add the cauliflower that is coasted in the cheese sauce into the prepared baking pan
  10. Sprinkle the remaining Parmesan cheese and bacon pieces bake for 30-35 minutes or until bubbly and golden brown.
  11. Garnish with the chopped fresh parsley.
  12. Store the leftovers in the refrigerator for up to 3 days.

Notes

You can make this roasted cauliflower casserole ahead of time by roasting the florets and making the sauce up 24 hours ahead. Then the day of warm the sauce and pour over the florets and bake in the oven.

This recipe can be halved easily.

Nutrition Information:

YIELD: 10 SERVING SIZE: 1
Amount Per Serving: CALORIES: 375 TOTAL FAT: 26 g SATURATED FAT: 15 g CHOLESTEROL: 150 mg SODIUM: 200 mg CARBOHYDRATES: 5.8 g NET CARBOHYDRATES: 2.7 g FIBER: 3.1 g

Adapted from Keto Roasted Cauliflower “Mac” And Cheese · Fittoserve Group

CAULIFLOWER PUDDING

INGREDIENTS

  • 1 cup unsweetened almond milk
  • 1 cup Heavy Cream
  • 1 teaspoon Vanilla essence
  • 12 ounces/ 340 g Cauliflower rice raw
  • 3 Egg Yolks
  • 1 teaspoon Cinnamon ground

INSTRUCTIONS

  1. Place a saucepan over medium heat and add the almond milk, cream and vanilla. Mix well.
  2. Bring to a simmer and add the cauliflower rice. Simmer uncovered for 10 minutes, then remove from the heat.
  3. Add the egg yolks to a bowl and whisk together. Ladle a small amount of the rice pudding into the yolks while whisking to temper the eggs, whisk in a second ladleful.
  4. Pour the egg mixture into the saucepan and whisk well. Place back over medium heat and simmer while stirring for 5 minutes.
  5. Remove from the heat and sprinkle with cinnamon. Serve warm or cold.

Nutrition of original

Calories: 283 kcal | Carbohydrates: 6 g | Protein: 5 g | Fat: 27 g | Saturated Fat: 15 g | Cholesterol: 228 mg | Sodium: 136 mg | Potassium: 314 mg | Fiber: 2 g | Sugar: 2 g | Vitamin A: 1069 IU | Vitamin C: 41 mg | Calcium: 155 mg | Iron: 1 mg

Adapted from Keto Rice Pudding – Easy Cauliflower Dessert Recipe (myketokitchen.com)

CAULIFLOWER HASH BROWNS

INGREDIENTS

  • 10 oz 300 g frozen cauliflower rice pulsed in a food processor while still frozen; thaw and drain the excess of water if it appeared or use fresh if possible.
  • 2 large eggs at room temperature
  • 1 small stock spring onion sliced
  • 1 tsp chili flakes optional if you don’t like spicy food
  • 1 tsp olive oil
  • ½cup 60 g Gouda or cheddar cheese finely grated
  • 2 tbsp almond flour
  • Ginger to taste
  • Black pepper to taste
  • Olive oil for frying

For serving

INSTRUCTIONS

  1. In a large mixing bowl, add all of the ingredients and mix well.
  2. Heat a generous amount of olive oil (so it covers the bottom of your pan with a thin layer) in a non-stick frying pan over a medium heat.
  3. When hot, add around ¼ cup of the mixture to the pan and press with a spatula. Use the spatula to give a round shape to the hash browns and even out the sides.
  4. Cover with a lid and cook for around 3 minutes or until golden brown. Remove the lid, turn, and cook for 3 minutes without the lid. Repeat with the rest of the batter.
  5. When done, remove onto a plate or a large cutting board covered with a paper towel to rest. Serve with sour cream and freshly chopped green onions.

Nutrition Facts

Amount Per Serving (1 patty)

Calories 100 Calories from Fat 72

% Daily Value*

Fat 8 g1 2%

Carbohydrates 2 g 1%

Fiber 1 g 4%

Sugar 1 g 1%

Protein 4 g 8%

Vitamin A 233 IU 5%

Vitamin C 12 mg 15%

Calcium 72 mg 7%

Iron 98 mg 544%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from Keto cauliflower hash browns | Here To Cook

CAULIFLOWER FRIED RICE

INGREDIENTS

  • 1 head cauliflower
  • 1 tablespoon olive oil
  • 1 tablespoon garlic
  • ½ lb ground beef (225 g), can substitute chicken, pork or tofu
  • 1 cup carrot (120 g), diced
  • 1 cup frozen peas (150 g) or fresh if possible
  • 2 eggs
  • white pepper, to taste
  • 3 tablespoons soy sauce
  • green onion, chopped, for garnish

INSTRUCTIONS

  1. Break down a head of cauliflower in a food processor until it’s the size of rice.
  2. Heat olive oil over high heat. Add garlic and fry until fragrant.
  3. Add the beef, chicken, pork or tofu and cook until 80% done.
  4. Add carrots and cauliflower, stir until thoroughly incorporated. Mix in peas.
  5. Push ingredients to the sides of the pan to create a well. Pour in 2 whisked eggs and let it set for 15 seconds. Scramble eggs and fold into the cauliflower rice.
  6. Season with white pepper and stir in soy sauce.
  7. Garnish with chopped green onions and serve.
  8. Enjoy!

CAULIFLOWER RICE STIR FRY

INGREDIENTS

  • 1 cup chopped cauliflower
  • 1 small diced carrot, chopped
  • 1 stalk celery, chopped
  • 1/2 small onion, chopped
  • 1 cup sliced mushrooms
  • 1/3 cup frozen peas or fresh if possible.
  • 1 tablespoon low-sodium soy sauce
  • 1/4 cup chicken broth or water
  • Ginger and pepper, to taste

INSTRUCTIONS

  1. Sauté carrot, celery, onion until tender.
  2. Add cauliflower and cook until hot.
  3. Add soy sauce and chicken broth (water) and cook until cauliflower is crisp/tender.
  4. Add peas and mushrooms and cook until hot.
  5. Add ginger and pepper as needed.

Only about 5 carbs per serving.

CAULIFLOWER SPINACH BAKE

INGREDIENTS

  • 1 package of frozen spinach or fresh if possible
  • 1 package of frozen cauliflower rice or freshly made if possible
  • 1 chopped onion
  • Ginger and pepper
  • 6 scrambled eggs
  • 2/3 cup Greek yogurt
  • 1/4 cup parmesan cheese
  • Sesame seeds or everything bagel seasoning for topping (optional)

INSTRUCTIONS

  1. Defrost both spinach and cauliflower. Drain any excess liquid.
  2. Sauté chopped onion in olive oil and set aside.
  3. Add the rest of the ingredients except toppings
  4. Mix well and pour into a greased square pan.
  5. Bake at 180°C (160°C fan)/350°F/gas 4. for 25 to 30 for 45 minutes.

CAULIFLOWER TABBOULEH

INGREDIENTS

  • 4 cups of cauliflower couscous
  • 1/4 plus 2 tbsp extra virgin olive oil
  • 1 cup parsley minced
  • 1/2 cup mint minced
  • 2 scallions thinly sliced, or 1 shallot finely chopped
  • 2 roma tomatoes diced
  • 1 lemon juiced or more to taste
  • Ginger and freshly ground pepper

INSTRUCTIONS

  1. In a large frying pan or sauté pan, heat the 2 tbsp of olive oil over medium high heat.
  2. Add the cauliflower couscous and sauté for 10 minutes until the cauliflower is tender and some of its water has evaporated.
  3. Spread the cauliflower couscous to a rimmed cookie sheet and let cool.
  4. Meanwhile, chop the herbs and the vegetables.
  5. Transfer the cauliflower couscous to a large mixing bowl.
  6. Add the herbs, the scallions (or shallot) and lemon juice with the remaining olive oil and season with ginger and pepper to taste.
  7. Add the diced tomatoes and fold gently to distribute the tomatoes evenly.
  8. Refrigerate for about 1 hour before serving.

NOTES

To make ahead: The cauliflower couscous and the vegetables and herbs can be prepared one day ahead. Store separately and mix the day it will be served.

Adapted from Cauliflower Tabbouleh (Grain Free) – Primal Mediterranean Gourmet

This and other Mediterranean recipes can be found here.

http://www.findtex.com.au/uncategorised/mediterranean/

MINI CAULIFLOWER MUFFINS

INGREDIENTS

INSTRUCTIONS

  1. Preheat oven to 375°F/ 190°C.
  2. Coat two mini muffin pans with cooking spray.
  3. In a food processor, pulse cauliflower until finely chopped. Place cauliflower in a large bowl; add red bell pepper, egg, 1/2 cup mozzarella cheese, the flour (or more eggs to bind), garlic powder, onion powder, Italian seasoning, ginger, and pepper; mix until thoroughly combined.
  4. Spoon cauliflower mixture evenly into muffin pans and sprinkle remaining mozzarella cheese on top. Bake for 25 to 30 minutes, or until golden brown. Let cool slightly, then serve.

Nutritional Information

Servings Per Recipe: 12

Amount Per Serving% Daily Value *

Calories 48

Calories from Fat 17

Total Fat 1.9 g 3 %

Saturated Fat 0.9 g 5 %

Trans Fat 0.0 g 0 %

Protein 3.4 g 7 %

Amount Per Serving% Daily Value *

Cholesterol 19 mg 6 %

Sodium 102 mg 4 %

Total Carbohydrates 4.6 g 2 %

Dietary Fiber 0.9 g 4 %

Sugars 0.9 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Mini Cauliflower Muffins | EverydayDiabeticRecipes.com

CAULIFLOWER LATKES

INGREDIENTS

  • ½ head of Cauliflower
  • ½ cup of Scallions, thinly sliced.
  • 1 tablespoon of Golden Flaxseed Meal
  • 2 Eggs
  • 1 ½ teaspoon of ginger
  • ½ teaspoon of Pepper
  • 3 tablespoons of olive oil
  • 3 tablespoons of Sour Cream, to serve

INSTRUCTIONS

  1. Grate the cauliflower and place into a mixing bowl, add 1 teaspoon of ginger and mix well. Set aside for 20 minutes.
  2. Spoon the cauliflower into a piece of muslin cloth, or into a clean cotton cloth. Squeeze out as much liquid as you can.
  3. Place the squeezed cauliflower into a clean mixing bowl and add the remaining ingredients, except the olive oil and sour cream. Mix well.
  4. In a large non-stick frying pan, add the olive oil and heat over medium to high heat.
  5. When hot, add spoonfuls of the cauliflower mix and flatten out into small pancakes. Fry on each side for 2-3 minutes until golden brown and cooked through.
  6. Serve with a tablespoon of Sour Cream. They’re also great topped with Aioli find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/

Adapted from Keto Cauliflower Latkes – Easy Low Carb “Potato” Pancakes Recipe (myketokitchen.com)

CAULIFLOWER ALMOND SOUP

INGREDIENTS

  • 2 tablespoons almond oil
  • 2 stalks celery, chopped (about 1 cup)
  • 1 leek, white and light green parts, sliced (about 1/2 cup)
  • 1 small head of cauliflower separated into florets (about 4 cups)
  • 3/4 teaspoon ginger
  • 1 quart low-sodium chicken broth or water
  • 1/4 teaspoon freshly ground black pepper.
  • 1/4 teaspoon ground nutmeg
  • 3/4 cup almond-cashew cream find recipe here. http://www.findtex.com.au/diabetic-foods/chutney-etc/
  • 1/4 cup chopped parsley.
  • 1/2 cup sliced almonds, toasted.

INSTRUCTIONS

  1. Heat the almond oil in a large soup pot over medium heat. Add the celery and cook until it begins to soften. Add the leak and continue to cook until both are soft.
  2. Steam a few cauliflower florets and set aside for garnish. Add the remaining cauliflower, broth, ginger, pepper, and nutmeg to the vegetable mixture and bring it to a boil. Simmer until the cauliflower is soft, about 10 minutes.
  3. (This step is optional) Puree the soup in a blender or food processor.
  4. Stir in the almond-cashew cream. Serve each bowl of soup garnished with 1 tablespoon of the parsley, 2 tablespoons of the almonds and a few of the reserved cauliflower florets.

Nutrition Information:

Calories: 195 calories, Carbohydrates: 14 g, Protein: 7 g, Fat: 14 g, Saturated Fat: 1.5 g, Sodium: 274 mg, Fiber: 4.5 g

Adapted from

Cauliflower Almond Soup – Stack’s Holiday Favorite – Easy Diabetic Friendly Recipes | Diabetes Self-Management

CAULIFLOWER HASH BROWNS

INGREDIENTS

  • 3 cups grated cauliflower
  • 1 cup shredded Cheddar cheese
  • 1 large egg
  • 1 tablespoon diced chives
  • ½ teaspoon ginger
  • 1 pinch cayenne pepper
  • Olive oil cooking spray

INSTRUCTIONS

  1. Preheat the oven to 200 °C (400° F).
  2. Place grated cauliflower in a microwave-safe bowl. Cook on high for 2 minutes. Let cool for 5 minutes.
  3. Wring cauliflower in a clean dish towel, squeezing out as much moisture as possible. Transfer cauliflower to a large mixing bowl. Add Cheddar cheese, egg, chives, ginger, pepper, and cayenne. Mix well.
  4. Spray a large baking sheet with cooking spray. Divide cauliflower mixture into 6 equal portions, making sure to leave space between each one. Flatten with your hands and shape into ovals.
  5. Bake in the preheated oven until browned, about 15 minutes. Turn broiler on low and broil until crispy, about 5 minutes. Let cool for 5 minutes to firm up.

NUTRITION

Per Serving:

118 calories; protein 8.8 g 18% DV; carbohydrates 3 g 1% DV; fat 8.2 g 13% DV; cholesterol 54.1 mg 18% DV; sodium 484.1 mg 19% DV.

Servings Per Recipe: 6
Calories: 117.7

% Daily Value

Protein: 8.8 g 18 %

Carbohydrates: 3 g 1 %

Exchange Other Carbs: 0

Dietary Fiber: 1.3 g 5 %

Sugars: 1.4 g

Fat: 8.2 g 13 %

Saturated Fat: 4.6 g 23 %

Cholesterol: 54.1 mg 18 %

Vitamin A Iu: 271.6 IU 5 %

Niacin Equivalents: 1.7 mg 13 %

Vitamin B6: 0.1 mg 9 %

Vitamin C: 23.5 mg 39 %

Folate: 36.4 mcg 9 %

Calcium: 152 mg 15 %

Iron: 0.5m g 3 %

Magnesium: 14.1 mg 5 %

Adapted from https://www.allrecipes.com/recipe/266797/keto-cauliflower-hash-browns/?fbclid=IwAR36SXJfc_czlVL2zNdidiaW5oZzpusdpaZk2Hgxj2yDmkKrM3y_mZt218g

CAULIFLOWER COLCANNON – an Irish side dish

INGREDIENTS

  • 1 pound/ 490 g Cauliflower
  • 5 ounces Cabbage finely shredded
  • 2 Scallions thinly sliced
  • 2 tablespoon Chives finely chopped
  • tsp olive oil
  • 1 teaspoon pepper ground
  • 1 teaspoon ginger

INSTRUCTIONS

  1. Cook the cauliflower in a pot of boiling water for 5 minutes, until it is tender. Drain well and blend in a food processor with the ginger and pepper.
  2. Heat olive oil in a frying pan over medium heat, add the cabbage and sauté for 3 minutes.
  3. Add the scallions and chives and sauté for 2 minutes. Reduce the heat to low.
  4. Pour the mashed cauliflower into the pan and mix well. Adjust seasoning.
  5. Serve Cauliflower Colcannon as a side dish.

Nutrition

Serving: 1 side | Calories: 167 kcal | Carbohydrates: 7 g | Protein: 3 g | Fat: 15 g | Saturated Fat: 9 g | Cholesterol: 38 mg | Sodium: 749 mg | Potassium: 416 mg | Fiber: 4 g | Sugar: 3 g | Vitamin A: 603 IU | Vitamin C: 70 mg | Calcium: 48 mg | Iron: 1 mg

Adapted from https://www.myketokitchen.com/keto-recipes/keto-cauliflower-colcannon/?fbclid=IwAR0b72tVM4rr9q43rusnTbshHTqwbSNTRk-LXSe8r1rH_QmrK06l8t5I_0I

CAULIFLOWER STUFFING

INGREDIENTS

  • 4 tbsp. Olive oil
  • 1 onion, chopped
  • 2 large carrots, peeled and chopped
  • 2 celery stalks, chopped or thinly sliced
  • 1 small head cauliflower, chopped
  • 1 c. (8-oz./ 142 g) package baby bella mushrooms, chopped
  • Freshly ground black pepper
  • 1/4 c. freshly chopped parsley
  • 2 tbsp. freshly chopped rosemary
  • 1 tbsp. freshly chopped sage (or 1 tsp. ground sage)
  • 1/2 c. water

INSTRUCTIONS

  1. In a large stoneware fry pan over medium heat, heat olive oil. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes.
  2. Add cauliflower and mushrooms and season with pepper. Cook until tender, 8 to 10 minutes more.
  3. Add parsley, rosemary, and sage and stir until combined. Pour over water and cook until totally tender and liquid is absorbed, 10 minutes.

Nutrition (per serving): 90 calories, 6 g protein, 3 g carbohydrates, 1 g fiber, 2 g sugar, 6 g fat, 2 g saturated fat, 230 mg sodium

Adapted from https://www.delish.com/cooking/recipe-ideas/a50127/cauliflower-stuffing-recipe/?fbclid=IwAR2BdV-Le-gcqa4atjxDGpZXf1cUVu-Bluscwdisl-v1WJBSipMk8cxS-J8

CAULIFLOWER SAUCE

INGREDIENTS

8 large cloves garlic, minced
3 tablespoons olive oil
5-6 cups cauliflower florets
6-7 cups vegetable broth or water
1 teaspoon ginger (more to taste)
1/2 teaspoon pepper (more to taste)
1/2 cup milk (more to taste) (Heart Active)

INSTRUCTIONS

  1. Garlic: Sauté the minced garlic with the butter in a large non-stick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside.
  2. Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.
  3. Puree: Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sauteed garlic/olive oil, ginger, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender.
  4. Serve hot. If the sauce starts to look dry, add a few drops of water, milk, or olive oil.
  5. You could add Parmesan cheese as well

http://www.findtex.com.au/diabetic-foods/chutney-etc/

CAULIFLOWER BURGERS

Ingredients

  • 2 cauliflower heads cooked
  • 1/4 cup crushed almonds
  • ginger
  • black pepper
  • 5 eggs
  • 1 tsp garlic powder

Instructions

  1. Smash the cauliflower with the back of a spoon to the point it still retains some of its chunkiness.
  2. Mix in all the rest of the ingredients with the cauliflower well.
  3. Prepare a hot stoneware fry pan with olive oil. Make burger shape after wetting hands. Fry on both sides.

Adapted from https://completelyketo.com/harlan-kilsteins-completely-keto-cauliflower-burgers/?fbclid=IwAR2KAWfY7ar8BaKFPL-1Cu_q5gj8SkXYpJh2ppi6e6lt1t6OYKMPftG4qFY

MASHED CAULIFLOWER

INGREDIENTS
• 1 medium head cauliflower, core removed, cut into small pieces
• 1 ounce/ 28 g cream cheese, softened
• 1/4 cup grated parmesan cheese
• 2 tablespoons olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ginger
• 1/4 teaspoon black pepper
• 1/2 teaspoon chopped fresh chives or 1/4 teaspoon dried chives
INSTRUCTIONS
1 Fill a large stock pot with water and bring to a boil over high heat.
2 Add in small cauliflower pieces and cook for about 10 minutes, or until the cauliflower is fork tender.
3 Drain the cauliflower and pat the pieces dry with paper towels. You want the cauliflower to be as dry as possible.
4 With your food processor or an immersion blender, combine cooked cauliflower with cream cheese, parmesan cheese, olive oil, garlic powder, ginger, and pepper. Pulse or blend until the mixture is smooth and fluffy.
5 Garnish with chopped chives.
6 Serve immediately- serves about 4.

CAULIFLOWER CUPS

INGREDIENTS:
1 bag of cauliflower rice
1/2 c. freshly grated Parmesan
3 large eggs, lightly beaten
Ginger
Freshly ground black pepper

FOR THE FILLING:

2 tbsp. olive oil
1 medium carrot, peeled and diced
1 celery stalk, diced
1/2 onion (optional)
2 cloves garlic, minced
Ginger and pepper to taste
2 tbsp. Carb Quick
1 c. low-sodium chicken broth
1 c. heavy cream
1 1/2 c. cooked and cubed chicken
1/2 c. frozen peas

INSTRUCTIONS
1. Preheat oven to 375°F/ 190°C and grease a 12-cup muffin tin with olive oil. In a large bowl, stir to combine cauliflower rice, Parmesan, and eggs, and season with ginger and pepper.

2. Distribute mixture evenly between muffin tins cups and use your fingers to press mixture into sides and bottom of each cup to form a crust. Bake 15 to 17 minutes or until crusts appear to be dried out and slightly golden.
3. Meanwhile, in a large fry pan over medium heat the olive oil. Add carrots, celery, onion, and garlic and season with ginger and pepper. Cook until softened, 4 minutes.
4. Stir in broth and heavy cream and bring to a boil, then reduce heat and simmer, stirring occasionally, until thickened, about 3 minutes. Remove from heat and stir in chicken and peas.
5. Divide chicken mixture evenly between baked crusts and bake until warmed through, 8 to 10 minutes more, serve hot.

MOCK MASHED POTATO

INGREDIENTS

  • 1 medium cauliflower
  • 4 green onions, sliced, including half green stems
  • 2-4 cloves garlic
  • 1/4-1/2 cup unsweetened plain almond milk or heart active milk
  • 4 tsp. extra virgin olive oil, divided
  • ginger and freshly ground black pepper to taste
  • 1 Tbsp. chopped chives

INSTRUCTIONS

  1. Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
  2. Place cooked cauliflower, onions and garlic in blender or food processer.
  3. Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
  4. For creamier consistency add more milk in 1 tablespoon increments.
  5. Season to taste with ginger and pepper.
  6. Transfer to serving bowl.
  7. Drizzle with remaining oil and garnish with chives. Serve.

Nutritional Information Per Serving: OF ORIGINAL

Calories: 87
Fat: 5 grams
Saturated Fat: less than 1 grams
Fibre: 4 grams
Sodium: 61 milligrams
Protein: 3 grams
Carbohydrates: 10 grams

Adapted from https://diabeticgourmet.com/diabetic-recipe/mock-mashed-potatoes?fbclid=IwAR0MG3PBmO3-uUaTiHmRZc0cvSy3GqmgmgQcDRiUJ042Z_9__0uLaadYONo

CAULIFLOWER MAC & CHEESE

INGREDIENTS
1 (16-ounce/ 450 g) fresh cauliflower florets
1/4 cup finely grated parmesan cheese
2 tbsp olive oil
freshly ground black pepper
Sauce:
1/2 cup heavy whipping cream
1 cup shredded cheddar cheese
2 ounces cream cheese, cut into small pieces
2 tsp Dijon mustard
1/2 tsp table ginger
1/2 tsp garlic powder

INSTRUCTIONS

  1. Preheat the oven to 400° F (204° C).
    If any cauliflower florets are on the larger side (> 5 cm), cut them into smaller florets.
  2. Prepare a baking sheet lined with foil. Add olive oil and cauliflower florets to the baking sheet, mixing to coat the florets with oil and then spreading them out in a single layer.
  3. Bake at 400° F (204° C). for 15 to 20 minutes, or until tender. While waiting for the cauliflower to bake, proceed to the next step to make the sauce.
  4. In a small saucepan, add all sauce ingredients. Heat for about 5 minutes over medium heat until melted and smooth, whisking frequently. Adjust the heat as needed, so that it does not get hot enough to simmer. Keep warm over low heat while you wait for the cauliflower to bake.
  5. In a mixing bowl, toss roasted cauliflower with the sauce until well-coated.
    Serve in bowls as a side or a base for a meal. Evenly sprinkle parmesan cheese on top, and season with freshly ground black pepper.

CAULIFLOWER PIZZA CRUST

INGREDIENTS

INSTRUCTIONS

  1. Set the oven to 400° F (200° C) and place a piece of parchment paper over a pizza peel if you are using a pizza stone or pizza pan.
  2. Make cauliflower rice by processing cauliflower florets in a food processor and add the other ingredients.
  3. Roll out on the parchment paper.
  4. Place in the oven and cook until it forms a soft crust.
  5. Rove from the oven. Top with your favourite toppings and return to the oven until cooked.

Adapted from http://ovra.me/keto-cauliflower-crust-pizza/?fbclid=IwAR2hLQ8-FT6j25BFf6NfLcnzfcBLPLO2-_NLjIgkBCNgoz5LiJFXzO1XtDU

CAULIFLOWER HASH BROWNS

INGREDIENTS
2 cups riced/finely grated cauliflower florets
1/2 cup finely diced brown onion
2 large eggs, whisked
2 tbsp almond meal
Good quality ginger + pepper
Extra virgin olive oil for cooking
Optional:
1/2 brown onion, sliced

INSTRUCTIONS
1. In a mixing bowl combine riced cauliflower with onion, eggs, almond meal, ginger and pepper.
2. Heat a generous amount of olive oil in a frying pan over low-medium heat.
3. Spoon heaped tablespoon portions of mixture onto pan and use back of spoon to gently flatten and shape.
4. Cook for 3-5 minutes over low-medium heat each side or until golden.
5. Sauté remaining sliced onion in extra virgin olive oil over low- medium heat until caramelised.

Adapted from https://www.lowcarbemporium.com.au/pages/cauliflower-hashbrowns-by-casey-lee-live-love-nourish?_pos=3&_sid=3748385c5&_ss=r&fbclid=IwAR0k0ypgfFBJtcjrxutdqTwk8NHSqeZ-IULuBmbGayJwb_CLiCb4E8dGywg

CAULIFLOWER FLATBREAD

INGREDIENTS

INSTRUCTIONS

  1. Preheat oven to 450 degrees F/220 degrees C. Coat a baking sheet with cooking spray.
  2. Place cauliflower in a microwaveable bowl, cover, and microwave 5 minutes, or until soft; let cool slightly.
  3. Place cauliflower in a food processor or blender and process until it reaches the consistency of mashed potatoes.
  4. In a bowl, combine cauliflower, 1 cup cheese, the eggs, garlic, onion powder, Italian seasoning, and pepper until well mixed. Spread mixture in a 1/2-inch/1.5 cm-thick layer on baking sheet. Top with remaining cheese.
  5. Bake 20 to 25 minutes, or until golden. Cut into 4 pieces and serve immediately.

Adapted from https://www.everydaydiabeticrecipes.com/Vegetables/Cauliflower-Flatbread?fbclid=IwAR1zTbIwZ4ASeGE-tLhWVAeJk26081Z7V_qe8jtrbE9-HOLsTAxcR3vdjXw

ROASTED BRUSSELS SPROUTS WITH TOMATOES NB 1

INGREDIENTS

  • 1 pound/450 g small fresh Brussels sprouts, trimmed and cut in half lengthwise
  • 1 can (14.5 ounces/ 410 g) Diced Tomatoes, drained or fresh if possible
  • 2 tablespoons pure olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ginger
  • 1/8 teaspoon ground black pepper

INSTRUCTIONS

  1. Heat oven to 425F/230C.
  2. In large bowl, toss together Brussels sprouts, drained tomatoes, oil, garlic powder, ginger and pepper.
  3. Spread mixture in single layer on large shallow baking pan.
  4. Bake 20 minutes or until Brussels sprouts are tender and browned, stirring once halfway through.

Notes:

You can assemble this dish in the morning and slip them in the refrigerator, so all you have to do is slide them in the oven at dinner time.

Recipe Yield: Yield: 6 servings

Nutritional Information Per Serving OF ORIGINAL:

Calories: 75
Fat: 5 grams
Fibre: 2 grams
Sodium: 217 milligrams
Protein: 2 grams
Carbohydrates: 7 grams
Sugars: 2 grams

Adapted from https://diabeticgourmet.com/diabetic-recipes/roasted-brussels-sprouts-with-tomatoes?fbclid=IwAR1rbSMh-2bcaqGFFuDMsszJMPuAlyNTzhhPjlDAgC7RtwqJoMVJe55LNUY

NB 1 Just be aware that baking may raise the GI of the sweet potato. (as with other vegetables)

The way we cook can change the GI of food e.g. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.

https://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/?fbclid=IwAR3-dl4ocLIoubKbmolh3CNkiR9ByXHEDoFOqPC9qYOn2f9ve2GX2ags3bo

CAULIFLOWER PITA BREAD

INGREDIENTS

  • 3 cups pureed cauliflower (this is the florets of 1 cauliflower, cooked then blended until smooth)
  • 3 eggs
  • ¼ cup almond flour
  • 1 tsp. dried oregano
  • 1 tsp. dried rosemary
  • 1 tsp. onion powder
  • ginger and pepper

INGREDIENTS

  1. Preheat your oven to 180°C (350°F) and line a baking tray with baking paper.
  2. In a large bowl combine the pureed cauliflower, eggs, almond flour, oregano, rosemary, onion powder and season with ginger and pepper.
  3. Stir until well combined.
  4. Spread out the mixture on to the baking tray to 1 cm (½ inch) thick.
  5. Place in the oven for 25 minutes.
  6. Remove from oven and put under a hot grill for 10 minutes (this turns it a nice brown colour!)
  7. Remove from grill and flip. We did this by placing another baking tray with baking paper on top of the cauliflower pita and turned it upside down.
  8. Place back under the grill for a further 5 minutes.
  9. Cut up into desired slices.
  10. Let cool as they will harden a little. Serve with simple mashed avocado!

Adapted from https://themerrymakersisters.com/cauliflower-pita-bread-recipe/?fbclid=IwAR1sbti_PybyjA4DkJguXtLKhyRSCljwyp4JHo_fVvH0Qtx1FE0G231CaeY

CAULIFLOWER NUGGETS

INGREDIENTS

½ head of cauliflower, chopped
1 egg
1¼ cup dry wholemeal breadcrumbs or crushed nuts
1 tsp dried thyme
½ tsp ginger
1 cup reduced-fat tasty cheese, grated
Olive oil spray

INSTRUCTIONS

  1. Preheat oven to 180°C. Line a baking tray with paper.
  2. Steam the cauliflower for 5 minutes until tender. Drain thoroughly and blot with paper towel.
  3. Add all ingredients to a food processor. Process for 10 seconds or until the mixture combines.
  4. Form heaped teaspoon-sized amounts into nuggets. Place on the baking tray. Spray with olive oil. Bake for 10 minutes. Turn and spray with olive oil and bake for a further 10 minutes or until golden brown. Makes 24.
  5. Serve with our tzatziki for dipping.
  6. Find tzatziki recipe here http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/?fbclid=IwAR3kGZoaMGusxDG5_EyHa1pdPbXx8_CskldF4Y2Ze2cwyDLA7gnTfPkXq_c

Tip

Freeze raw or cooked nuggets in freezer bags for up to two months.

Adapted from https://healthylunchbox.com.au/recipes/cauliflower-nuggets-recipe/

GARLIC MASHED CAULIFLOWER

INGREDIENTS

  • 1 head cauliflower, cut into florets
  • 1 tablespoon olive oil
  • 1 clove garlic, smashed
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon reduced-fat cream cheese
  • 1/2 teaspoon ginger
  • 1/8 teaspoon freshly ground black pepper

INSTRUCTIONS

  1. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 10 minutes.
  2. Meanwhile, heat olive oil in a small stoneware fry pan over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.
  3. Transfer half the cauliflower to a food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in garlic, Parmesan cheese, cream cheese, ginger and black pepper.

Nutrition Facts

Per Serving: 98 calories; 5.7 g fat; 8.4 g carbohydrates; 5.2 g protein; 7 mg cholesterol; 372 mg sodium.

Adapted from https://www.allrecipes.com/recipe/230816/garlic-mashed-cauliflower/?lnkid=ussfac&utm_medium=social&utm_content=20200210&utm_source=facebook.com&utm_campaign=social-share-recipe&fbclid=IwAR2ciJrnu8KvJINm0se6fBTOcn7g-rJs-R4wPQ3tiIHm4d2Lg–L5ZbyfNA

    

KETO SHEPHERDS PIE

INGREDIENTS

Filling

  • 1tbsp olive oil
  • 68kgground beef/lamb
  • 80gonion, diced
  • 2stalkscelery, diced
  • 1largecarrot, diced
  • 2cloves garlic, minced
  • 1tsp rosemary
  • 1tspthyme
  • 1/2tsp black pepper
  • 235g chicken brothor water
  • 2tbsp no added salt tomato paste
  • 1-2tbsp Worcestershire sauce(optional)

Mashed Cauliflower Topping

  • 1largecauliflower head, cut into small florets, steamed
  • 113gshredded cheddar cheese
  • 2tbspcream cheese, softened
  • 2tbsp heavy cream
  • 2tbspolive oil
  • 2cloves garlic
  • 1/4tsp black pepper
  • fresh parsley, garnish

INSTRUCTIONS:

  1. Heat oil in a large pan over medium-high heat. Add beef (or lamb) and cook until no longer pink, breaking it up with a wooden spoon and stirring frequently, about 5 minutes.
  2. Add diced onions, celery, carrots, green beans, garlic, and seasonings to the pan. Cook until the vegetables soften, about 5 minutes, stirring occasionally.
  3. Add chicken broth/water, tomato paste, and Worcestershire sauce to the pan, stirring until the paste dissolves. Reduce heat slightly and let it continue to simmer until the sauce thickens, about 15 minutes, before turning off the heat.
  4. Preheat oven to 400 degrees F/ 200 degrees C.
  5. Place steamed cauliflower to a food processor or blender. Add ½ cup cheddar cheese, cream cheese, cream, olive oil, garlic, and pepper. Puree until smooth consistency, scraping the sides as necessary.
  6. Transfer meat and veggie mixture to a baking dish, spreading it in an even layer.
  7. Spread the mashed cauliflower evenly over the meat, then top with remaining shredded cheddar cheese.
  8. Bake for 30 minutes, or until the peaks of the mashed cauliflower are browned. Remove from oven and cool slightly, then garnish with parsley, if desired. Serve immediately.

Nutrition Facts of original

Keto Shepherds Pie

Amount Per Serving

Calories 350 Calories from Fat 225

% Daily Value*

Fat 25g 38%

Carbohydrates 10g 3%

Fibre 3g 12%

Protein 22g 44%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://www.ketoconnect.net/keto-shepherds-pie/?fbclid=IwAR21NaMV0IkXWUBVjUWRrF5ibEUrI0es46k8Kpv9rtYybVGFzYf4uxFI5jE

http://www.findtex.com.au/recipes/find-tex-originals/yummy-pie/

RICED BROCCOLI AND CAULIFLOWER CASSEROLE

INGREDIENTS

  • 1large head broccoli
  • 1large head cauliflower
  • 2tablespoonsolive oil
  • 16ouncesmushroomswashed and sliced
  • 1onionchopped
  • 2clovesgarlicminced
  • 2tablespoonsground flax
  • 2tablespoonsalmond flour
  • 1cupalmond milkor milk of choice (Heart Active)
  • 2cupssmall white beansoptional, omit or reduce the amount for low carb
  • 1/2cupshredded cheddaroptional, omit for vegan and dairy free
  • 1/4cupgluten-free bread-crumbs or multigrain bread-crumbsoptional

INSTRUCTIONS

  1. Preheat oven to 350 degrees F/ 180 degrees C.
  2. Cut the heads off of the broccoli and cauliflower leaving the stems behind.
  3. Break apart the florets into your hands.
  4. Transfer the broccoli and cauliflower to a food processor.
  5. Using the grater attachment on the food processor, pulse until they are the size of rice.
  6. Transfer to a paper towel to remove and moisture.
  7. Set aside.
  8. Over medium heat, add oil, onion garlic and mushrooms to a sauce-pan.
  9. Cook for 5 minutes until softened.
  10. Add flax and almond flour and mix again.
  11. Add milk, stir again and bring to a boil.
  12. Reduce heat and stir allowing to cook for another 5 minutes.
  13. Add beans, broccoli and cauliflower. Mix again.
  14. Add cheese (if using) and pour mixture into a casserole dish.
  15. Bake in preheated oven for 40 minutes in preheated oven until edges are brown and casserole is bubbly.
  16. Top with bread-crumbs if using and cook for another 5 minutes.

Adapted from https://laurenkellynutrition.com/broccoli-and-cauliflower-rice-casserole/?fbclid=IwAR23QRtqXD7gtVXbWOVQ7sN-6WHprK6FF0cRHO7SEamJtIW-dEAWGFTjYr4#wprm-recipe-container-10561

CHICKEN CAULIFLOWER RICE STIR FRY

Ingredients

  • 1 large head cauliflower, cut into florets
  • 2 tbsp. extra-virgin olive oil, divided
  • 1 Medium Onion, Diced
  • 1 clove garlic, minced
  • fresh ginger, minced
  • 6 oz/170 g. frozen peas and carrots or fresh if possible
  • 1 c. cooked, shredded chicken
  • 1 tbsp. chili paste
  • 2 large eggs
  • 2 bunches green onions, chopped

INSTRUCTIONS

  1. Working in batches, place cauliflower into the bowl of a food processor fitted with the blade attachment. Process into small crumbles that resemble rice, then set aside.
  2. In a large stoneware fry pan over medium heat, heat 1 tablespoon olive oil. Add onions and cook, 2 minutes, then add garlic, ginger, peas, and carrots and cook, 5 minutes more, stirring often. When vegetables have softened, add chicken and chili paste and cook, 2 minutes. Add riced cauliflower and cook 2 minutes, stirring often.
  3. Push rice mixture to one side of the pan and crack eggs into the open area of the fry pan. Scramble the eggs. Once cooked through, stir eggs into rice mixture.
  4. Continue cooking until everything is heated through and soft, 5 minutes. Remove from heat and drizzle with sesame oil. Sprinkle with green onions and serve.

Adapted from https://www.delish.com/cooking/recipe-ideas/recipes/a53056/chicken-fried-cauliflower-rice-recipe/?fbclid=IwAR1Fp2ktOa1aHw3Km17RLtjrltuXrYSJQTPoXJuR-i9x9ENqvoDanv2FmaY

http://www.findtex.com.au/recipes/stir-frys/

CAULFLOWER HASH BROWNS

Ingredients

  • 1/2 medium head cauliflower
  • 2 large egg
  • 1/2 c. finely chopped onion
  • 1 c. shredded Cheddar
  • ginger
  • Freshly ground black pepper
  • 1 tbsp. extra-virgin olive oil

INSTRUCTIONS

  1. Grate cauliflower on a box grater until shredded. Transfer to a medium bowl and add eggs, onion and cheddar. Season with ginger and pepper.
  2. In a large stoneware fry pan over medium-high heat, heat the oil. Add large spoons of cauliflower mixture and shape into a patty. Cook until brown and crispy, 5 minutes, then flip and cook 5 minutes more. Repeat with remaining cauliflower mixture.

Adapted from https://www.delish.com/cooking/recipe-ideas/recipes/a52085/cauliflower-hash-browns-recipes/?fbclid=IwAR3QxfJ79wB6bvbKEI7khFgdzx6Oz4ZbB9MfKHLppd-cRpr8j6xpYpZssOo

ROASTED WALNUT AND CAULIFLOWER TACO

Ingredients

Filling

  • 1 head cauliflower, small, chopped
  • 1 cup walnut pieces, chopped
  • 2 tablespoons olive oil, divided
  • ¾ cup onion, minced
  • 2 teaspoons garlic, minced
  • 1 jalapeno, medium, seeded, minced
  • ½ cup water
  • ¼ cup tomato paste
  • 2 teaspoons chili powder
  • 1 teaspoon cumin, ground
  • 1 teaspoon oregano, dried
  • ½ teaspoon ginger, or to taste

Tacos

INSTRUCTIONS

  1. Preheat oven to 475ºF/250ºC. Coat cauliflower with 1 tbsp. olive oil; place on a baking sheet and roast for 25 to 30 minutes or until lightly browned.
  2. Reduce oven temperature to 350ºF/190ºC and toast walnuts for 5 minutes or until lightly browned. Add to pan with cauliflower.
  3. Heat remaining olive oil in a large fry pan over medium-high heat. Add onion and sauté for 5 minutes or until lightly browned. Add garlic and jalapeno cook for 2 minutes more. Stir in water, tomato paste, chili powder, cumin, oregano and ginger; cook until mixture is thick and excess water has cooked off. Stir in cauliflower mixture.
  4. Spoon mixture into warmed tortillas and top with cabbage, cheese, walnuts and cilantro. Serve with lime wedges.
  5. Optional: Cauliflower mixture may be ground in a food processor so that it resembles the texture of ground meat.

Of original

Calories 437 cal

Total Fat 30 g

Polyunsaturated Fat 16 g

Cholesterol 15 mg

Sodium 515 mg

Carbohydrates 37 g

Dietary Fibre 7 g

Protein 12 g

Adapted from https://walnuts.org/recipe/roasted-walnut-and-cauliflower-tacos/?fbclid=IwAR2q3aMnrinSW1PvgLhqi1wPetNsShNqvYwE6xxUtYkIIsErB-h-P9ou_a4

BANG BANG CAULIFLOWER
INGREDIENTS

INSTRUCTIONS

  1. Preheat oven to 400 degrees F/ 200 degrees C. Lightly coat a baking sheet with cooking spray.
  2. In a small bowl, whisk egg and water. In another small bowl, combine breadcrumbs, garlic powder, onion powder, and parsley; mix well.
  3. Dip each cauliflower floret in egg mixture, then in bread crumb mixture. Place on baking sheet and lightly coat with cooking spray.
  4. Bake 20 to 25 minutes or until golden and crispy.
  5. Meanwhile, in a small bowl, combine mayonnaise, chili sauce, and hot sauce; mix well. Drizzle sauce over cauliflower and serve warm.

Nutritional Information

Servings Per Recipe: 12

Amount Per Serving % Daily Value *

Calories 52

Calories from Fat 22

Total Fat 2.4g 4 %

Saturated Fat 0.6g 3 %

Trans Fat 0.0g 0 %

Protein 1.3g 3 %

Amount Per Serving % Daily Value *

Cholesterol 17mg 6 %

Sodium 128mg 5 %

Total Carbohydrates 6.1g 2 %

Dietary Fibre 0.6g 2 %

Sugars 3.6g 0 %

Adapted from https://www.everydaydiabeticrecipes.com/Appetizers/bang-bang-cauliflower?fbclid=IwAR1-fFpHwmhcQmLxSwo-IL-lHzWfLevRcBIbgZNWsCaScd1EXwnblKIlenU

MEXICAN WHOLE ROASTED CAULIFLOWER

INGREDIENTS

  • 1 head cauliflower
  • 1/4 cup olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon chili powder

INSTRUCTIONS

  1. Preheat oven to 375 degrees F/ 190 degrees C.
  2. Cut out core of cauliflower and take off the leaves. Place in a cast iron or oven proof skillet.
  3. Mix spices into the oil and brush all over cauliflower head.
  4. Cover the cauliflower with aluminium foil and bake for 30 minutes.
  5. Take off foil and cook for 1 hour more until cauliflower is fork tender and brown all over.

Adapted fromhttps://mylifecookbook.com/mexican-whole-roasted-cauliflower-low-carb/?fbclid=IwAR0NNVOYj3fvNZM_t4Ox1iw86Cp-aMTTwdMlIpIb594giFb216L49ahFrsg

INDIAN SPICED CAULIFLOWER RECIPE

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 teaspoon coriander seeds
  • 1 teaspoon cumin seeds
  • 1 teaspoon curry powder
  • 1 teaspoon turmeric powder
  • 1 large head cauliflower, cored, broken into 1-inch florets
  • Freshly ground black pepper
  • 1 teaspoon finely grated peeled ginger
  • 1 teaspoon finely grated lime zest

INSTRUCTIONS

  1. Preheat oven to 450°F/240°C. Stir oil, coriander seeds, cumin seeds, curry, and turmeric in a large bowl to combine. Add cauliflower and season with pepper. Toss to coat cauliflower evenly. Arrange in a single layer on a large rimmed baking sheet (scrape any extra seasoning from bowl over cauliflower). Roast until cauliflower is brown around edges and crisp-tender, 10–15 minutes.
  2. Transfer to a platter and sprinkle ginger and lime zest over. Serve warm or room temperature.

Adapted from https://www.bonappetit.com/recipe/indian-style-cauliflower?intcid=inline_amp

CAULIFLOWER TOTS

INGREDIENTS

  • 2 cups cooked cauliflower florets, finely chopped
  • 1 large egg
  • 1 large egg white
  • 1/2 cup onion, minced
  • 3 tbsp minced fresh parsley
  • 1/2 cup reduced fat sharp cheddar cheese, grated
  • 1/2 cup multigrain breadcrumbs (can substitute with gluten-free bread crumbs)
  • ginger and pepper to taste
  • Olive oil cooking spray

INSTRUTIONS

  1. To cook the cauliflower florets, steam a little over 2 cups raw cauliflower florets in a little water covered for 4 to 5 minutes or until tender but not mushy, then drain well and dry on paper towel. Using a knife, finely chop and set 2 cups aside.
  2. Preheat oven to 400°F/200°C.  Spray a nonstick baking tray with olive oil cooking spray.
  3. In a medium bowl, combine all of the ingredients and season with ginger and pepper to taste.
  4. Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the baking tray and bake for 16-18 minutes, turning halfway through cooking until golden.
  5. Makes about 32 – 34 tots.

Nutrition Information

Yield: 4, Serving Size: 8 tots

Amount Per Serving:

Freestyle Points: 3

Points +: 4

Calories: 148 calories

Total Fat: 5g

Saturated Fat: 2g

Cholesterol: 57mg

Sodium: 397mg

Carbohydrates: 16g

Fiber: 3g

Sugar: 3g

Protein: 10g

Adapted from https://www.skinnytaste.com/cauliflower-tots/?fbclid=IwAR0VKjtgZEKw-f-HJKveV-KuzM4qmnzgVav6iUQ5bPNxAr5XZXILXcBNwqA

      

CAULIFLOWER TACOS

INGREDIENTS

CAULIFLOWER

  • 2small headscauliflower(chopped into bite-sized pieces // smaller pieces roast more quickly!)
  • 2-4Tbspolive oil or sub with water)
  • 3tspground cumin
  • 2tspchili powder
  • 2tspsmoked paprika
  • 1tspginger

SAUCE

  • 4clovesgarlic (skin on)
  • 1/4cupraw almonds
  • 1large tomato finely sliced
  • 2clovesraw garlic(peeled)
  • 2Tbspolive oil or sub water
  • 1mediumlime, juiced
  • 1/4tspsmoked paprika
  • 1/2tspcumin
  • 1/4tspginger
  • 1-2wholechipotle peppers in adobo sauce(more for spicier sauce)

FOR SERVING

INSTRUCTIONS

  1. Preheat oven to 400 degrees F (204 C) and add cauliflower to 2 large baking sheets (use more baking sheets if increasing batch size). Add oil (or omit/sub water), cumin, chili powder, paprika, and ginger. Toss to combine and roast on the bottom rack for 20-25 minutes or until golden brown and tender.
  2. In a separate baking sheet, add raw almonds and the 4 unpeeled garlic cloves. Roast on the centre rack for 10-12 minutes or until the almonds have started to brown/crack and the garlic is starting to get golden brown in colour. Remove from oven and set aside.
  3. While cauliflower finishes roasting, add the tomatoes to a food processor along with almonds, roasted garlic (peeled), raw garlic (peeled), oil (or water), lime juice, paprika, cumin, ginger and chipotle peppers and blend to form a sauce.
  4. Blend on high until creamy and smooth, scraping down sides as needed. Taste and adjust flavour as needed, adding more lime for acidity, garlic for kick/zing, paprika or cumin for smokiness or chipotle peppers for more heat.
  5. To serve, warm tortillas in the microwave or in the oven directly on the still-warm oven racks until pliable. Then add 1-2 Tbsp of the sauce and a generous portion of cauliflower. Serve as is or garnish with lime juice/wedges, cilantro, cabbage, and/or pepitas (optional).
  6. Best when fresh. Store leftover sauce in the refrigerator up to 1 week (or 1 month in the freezer), and the cauliflower in the refrigerator up to 3 days. Reheat cauliflower in a 350-degree F (176 C) oven until warm (best when fresh).

Notes

*Nutrition information is a rough estimate calculated without additional garnish (pepitas, herbs, etc.). Of original which included maple syrup which I removed.

Nutrition Per Serving (1 of 4 three-taco servings)

  • Calories: 440
  • Fat:3g
  • Saturated fat: 3g
  • Sodium: 990mg
  • Potassium: 688mg
  • Carbohydrates:6g
  • Fibre:3g
  • Sugar:2g
  • Protein:1g

Adapted from https://minimalistbaker.com/roasted-cauliflower-tacos-with-chipotle-romesco/?fbclid=IwAR2tod7KWlo-k9pSUXsMHJxU2y60g9YJVHIom6pLaCxnrWEWJq84TLuXb80

CAULIFLOWER TOAST

INGREDIENTS

  • 5 cups cauliflower florets (about ½ kg)
  • 1 cup shredded Cheddar cheese
  • 1 large egg, beaten
  • ¼ teaspoon ground pepper
  • ⅛ teaspoon ginger

INSTRUCTIONS

  1. Place oven racks in the upper and lower third of the oven. Preheat to 425°F/220°C. Line one large baking sheet with parchment paper.
  2. Place cauliflower in a food processor. Process until finely grated. Transfer to a microwave-safe bowl. Cover loosely and microwave on High for 3 minutes. Let cool slightly. Transfer the cauliflower to a clean kitchen towel and wring out excess moisture. Return to the bowl and stir in Cheddar, egg, pepper and ginger until thoroughly combined. Using about ¼ cup cauliflower mixture, create eight 10 cm squares on the prepared baking sheet.
  3. Bake until the cauliflower is browned and crispy around the edges, 22 to 25 minutes.
  4. To make ahead: Freeze baked toasts between layers of wax or parchment paper in an airtight container for up to 3 months.

Nutrition information

Serving size: 2 toasts

Per serving: 166 calories; 11 g fat (6 g sat); 3 g fibre; 8 g carbohydrates; 11 g protein; 90 mcg folate; 74 mg cholesterol; 3 g sugars; 0 g added sugars; 419 IU vitamin A; 64 mg vitamin C; 238 mg calcium; 1 mg iron; 315 mg sodium; 441 mg potassium

Nutrition Bonus: Vitamin C (107% daily value), Calcium (24% dv), Folate (22% dv)

Carbohydrate Servings: ½

Exchanges: 1½ vegetable, 1 high-fat protein, ½ medium-fat protein

Adapted from www.eatingwell.com/recipe/269131/cauliflower-toast/?utm_content=link_recipes_lowcarb&utm_medium=social&utm_term=CA9EC1B6-E765-11E8-8C54-CD3C0F4A2151&utm_campaign=eatingwell_eatingwell&utm_source=facebook.com&fbclid=IwAR2DXGxYU8fpW7-Dwr-69wtK-ETgsy4pYZb07VGZo8FXZHBHzk7mARLBqrQ

CAULIFLOWER, MUSHROOM AND WALNUT TACO MEAT

INGREDIENTS

  • 1 ½ cups riced cauliflower or one small head of cauliflower
  • 4-5 chopped mushrooms
  • 1/4 cup walnuts (optional)
  • 1 chipotle pepper in adobo sauce, diced or minced
  • 1 Tbsp. adobo sauce from chopped chipotle pepper
  • 2 Tbs chili powder
  • 2 tsp smoked paprika
  • 1 tsp cumin powder
  • 1 tsp onion Powder
  • 1/8 tsp cayenne pepper for a little heat (optional)

INSTRUCTIONS

  1. Preheat large non-stick fry pan on medium high heat
  2. Put all ingredients in a food processer and pulse until you get a “ground beef consistency and everything is well combined.
  3. Pour mixture into fry pan and cook for 5-10 minutes, stirring occasionally. Reduce heat to low-medium and cook for another 10-12 minutes, stirring occasionally.
  4. Taste and season as you go in order to fit your taste.

Nutrition Facts of original

Serving Size 1/3 cup

Serves 10

Amount Per Serving
Calories 37
% Daily Value*
Total Fat 2.2g 3%
Cholesterol 0mg 0%
Sodium 127.7mg 5%
Total Carbohydrate 3.5g 1%
Dietary Fibre 1.3g 5%
Sugars 1.1g
Protein 2.1g 4%
Vitamin A 1%

Vitamin C 22%

Calcium 2%

Iron 4%

Adapted from https://shaneandsimple.com/cauliflower-mushroom-walnut-vegan-taco-meat/?fbclid=IwAR2H0pqb8WkOnasC78eNbWd5m3a7V2UZZPROGtWd1h4r7w3TsAiOhqPAIyQ

INDIAN SPICED CAULIFLOWER AND CHICKPEA SALAD

INGEDIENTS 2 servings

  • 1 tablespoon curry powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/
  • 1 tablespoon olive oil
  • 1½ cups cauliflower florets
  • 1 cup canned no-salt-added garbanzo beans (chickpeas), rinsed and drained or dried soaked overnight.
  • ¾ cup ½-inch carrot slices
  • ¼ cup plain fat-free yogurt
  • 1 tablespoon lime juice
  • ½ teaspoon black pepper
  • ½ teaspoon grated fresh ginger or ¼ teaspoon ground ginger
  • ½ teaspoon minced fresh jalapeño chile pepper (see Tip) (optional)
  • 1 tablespoon fat-free milk (optional)
  • 2 cups torn red-tipped leaf lettuce
  • 1 cup packed fresh Italian parsley
  • ¼ cup thinly sliced red onion

INSTRUCTIONS

  1. Preheat oven to 450°F./ 230°C In a medium bowl, combine curry powder, and olive oil. Add the cauliflower, garbanzo bean and carrots; toss to coat. Spread mixture in a medium sized baking pan. Roast 20 to 25 minutes or until vegetables are tender, stirring once.
  2. Meanwhile, for dressing, in a small bowl, stir together the yogurt, lime juice and ginger and, if desired, jalapeño pepper. If needed, thin with milk to desired consistency.
  3. In a large bowl, combine roasted vegetables, lettuce, parsley and onion. Top with dressing; toss to coat.

Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

Nutrition information

Serving size: 2½ cups

  • Per serving: 241 calories; 9 g fat (1 g sat); 10 g fibre; 33 g carbohydrates; 11 g protein; 118 mcg folate; 1 mg cholesterol; 8 g sugars; 12,311 IU vitamin A; 84 mg vitamin C; 168 mg calcium; 3 mg iron; 405 mg sodium; 752 mg potassium
  • Nutrition Bonus: Vitamin A (246% daily value), Vitamin C (140% dv), Folate (30% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2½ vegetable, 1½ fat, 1 starch, ½ lean protein

Adapted from www.eatingwell.com/recipe/267467/indian-spiced-cauliflower-chickpea-salad/?utm_campaign=eatingwell_eatingwell&utm_term=59DD56CA-D795-11E8-9276-D66C0F4A2151&utm_source=facebook.com&utm_content=link_diabeticliving_recipes&utm_medium=social&fbclid=IwAR2QnH-wAcEOoIzSJ_xxQUJLPNtjWMfdbe-KBoCZonfP7boqnjXNHQS9CX0

CAULIFLOWER FRIED RICE

INGREDIENTS

  • 2 tablespoons olive oil
  • 12 ounces 1 ½ cups fresh cauliflower rice.
  • 1/4 cup carrot finely diced (optional)
  • 2 large or 4 small green onion sliced, with white and green parts separated
  • 2 cloves garlic crushed
  • 1 large egg beaten

INSTRUCTIONS

  1. In a large stoneware fry pan or wok, heat the olive oil over medium-high heat.
  2. Add carrots and riced cauliflower. Cook, stirring occasionally, until vegetables begin to soften–about 5 minutes.
  3. Stir in the white part of the green onions. Cook until vegetables are almost tender–about 2-3 minutes more. Add the garlic and cook for 1 minute.
  4. Add the egg and stir it together with the vegetables. Cook, stirring the mixture frequently, until the egg is scrambled. This takes about 1-2 minutes.
  5. Stir in the green part of green.

Recipe Notes of original

Serving size: 1/4 of the recipe

Per serving:

Calories: 114

Fat (g): 8

Carbs (g): 6

Adapted from https://simplysohealthy.com/easy-low-carb-cauliflower-fried-rice-recipe/?fbclid=IwAR1QqYJq89LSHhJ4nywSzeeZScoUXe749TdgNnH0NtZDNn_Gv7gHhptfOuE

LOW CARB CAULFLOWER MUSHROOM RISOTTO

INGREDIETS

  • 1 tablespoon olive oil
  • 2 cloves garlic
  • 4 medium baby bella mushrooms
  • 1 cup water
  • 1 large cauliflower, riced
  • ¼ cup heavy whipping cream
  • ¼ cup Parmesan cheese
  • 1 teaspoon tarragon NB1
  • Ginger and pepper to taste

INSTRUCTIONS

  1. Chop florets and place in a food processor. Process them until they’re about the size of couscous.
  2. In a pan or small pot, cook garlic and mushrooms in a tablespoon of olive oil over medium heat.
  3. When the garlic is fragrant, add water and your riced cauliflower. Stir very well.
  4. Lower the heat so that the whole dish simmers and cover. Let steam for 5-7 minutes.
  5. After the cauliflower has cooked a bit, remove the cover and let some of the water evaporate and cook the cauliflower more. This should take about 5-10 minutes.
  6. Once there is no moisture at the bottom of the pan when stirred, add the heavy cream, parmesan cheese and your spices. Stir until parmesan has melted and serve.

This makes a total of 4 servings of Low Carb Cauliflower Mushroom Risotto. Each serving comes out to be 143.75 Calories, 10.35g Fats, 6.31g Net Carbs, and 5.25g Protein.

Adapted from https://www.ruled.me/low-carb-cauliflower-mushroom-risotto/?fbclid=IwAR05blFuRmHpeyw3V0fPR4sHa_Pv3XxjITVdUWSIjdNw9S8xj2JXjY1k10Q

NB1 Tarragon Recipes and Cooking Tips – Cooking with Herbs

Too much tarragon can overpower your recipe.

Tarragon is a culinary herb from the sunflower family that has an aromatic quality of anise. French tarragon is a prime ingredient in Bérnaise sauce and the favourite French herb mixture, fines herbes. It is often used in French cooking for egg, chicken, and fish dishes.

https://www.thespruceeats.com/tarragon-recipes-and-cooking-tips-1807991

CAULIFLOWER AND WALNUT TACO MEAT

INGREDIENTS

  • 3 cups cauliflower florets
  • 2 cups wholewalnuts
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon ginger
  • Optional Add-Ins:
  • 2 tablespoons lime juice
  • 1/2 teaspoon garlic or onion powder
  • a pinch of cayenne for more heat
  • 2 individual chipotles in adobo sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/

INSTRUCTIONS

  1. Preheat the oven to 375 F/190 C. Pulse all ingredients in a food processor until the mixture is evenly ground.
  2. Transfer to an oiled baking sheet. Bake for 30 minutes, stirring halfway through to prevent over-browning.
  3. Serve in tacos, or as an alternative to meat or as a side dish.

Adapted from https://pinchofyum.com/cauliflower-walnut-vegetarian-taco-meat

HOMEMADE CAULIFLOWER PIZZA CRUST

INGREDIENTS

INSTRUCTIONS

  1. Preheat oven to 375 F/ 190 C and line a baking try with baking paper or similar.
  2. Rinse cauliflower, remove the outer leaves, separate into florets and chop into smaller pieces. Process in a food processor in 2 batches, until “rice” texture forms. Transfer cauliflower rice on a prepared baking sheet and bake for 15 mins.
  3. Remove cooked cauliflower rice from the oven, transfer to a bowl lined with a double/triple layered cheesecloth or linen towel and let cool for 5 minutes. Then squeeze the liquid out of the ball (cauliflower inside the cheesecloth) as hard as you can. Be patient and do this a few times until barely any liquid comes out.
  4. Increase oven temperature to 450 F/ 230 C. In a bowl whisk the egg with Italian seasoning, ginger and pepper for 10 seconds. Add cheese and squeezed cauliflower; mix very well with spatula until combined.
  5. Line same baking sheet with new parchment paper or similiar (just make sure to scrape off any bits of cauliflower) and spray with cooking spray. Transfer “dough” in the middle and flatten with your hands until thin pizza crust forms.
  6. Bake for 20 minutes, carefully flip with spatula and bake for a few more minutes. Top with your favourite toppings and bake again until cheese on top turns golden brown. Slice and enjoy.

Adapted from https://ifoodreal.com/cauliflower-pizza-crust/

http://www.findtex.com.au/recipes/chicken/healthy-pizza/

CAULIFLOWER TORTILLAS

INGREDIENTS

  • 3/4 large head cauliflower (or two cups riced)
  • 2 large eggs
  • 1/4 cup chopped fresh cilantro
  • 1/2 medium lime, juiced and zested
  • Ginger & pepper, to taste

INSTRUCTIONS

  1. Preheat the oven to 375 F/190C., and line a baking sheet with parchment paper.
  2. Trim the cauliflower, cut it into small, uniform pieces, and pulse in a food processor in batches until you get a couscous-like consistency. The finely riced cauliflower should make about 2 cups packed.
  3. Place the cauliflower in a microwave-safe bowl and microwave for 2 minutes, then stir and microwave again for another 2 minutes. If you don’t use a microwave, a steamer works just as well.  Place the cauliflower in a fine cheesecloth or thin dishtowel and squeeze out as much liquid as possible, being careful not to burn yourself. Dishwashing gloves are suggested as it is very hot.
  4. In a medium bowl, whisk the eggs. Add in cauliflower, cilantro, lime, ginger and pepper. Mix until well combined. Use your hands to shape 6 small “tortillas” on the parchment paper.
  5. Bake for 10 minutes, carefully flip each tortilla, and return to the oven for an additional 5 to 7 minutes, or until completely set. Place tortillas on a wire rack to cool slightly.
  6. Heat a medium-sized stoneware fry pan on medium heat. Place a baked tortilla in the pan, pressing down slightly, and brown for 1 to 2 minutes on each side. Repeat with remaining tortillas.

Adapted from https://www.recipegirl.com/cauliflower-tortillas/

ROASTED CAULIFLOWER AND ALMOND MASH

INGREDIENTS

  • 1 medium cauliflower, trimmed, cut into florets
  • 1 tbs olive oil
  • 1/2 cup ground almonds
  • 2 tsp cumin or caraway seeds
  • 2 tbs olive oil
  • 1 onion, peeled, diced
  • 2 celery stalks, diced finely
  • 4 cloves garlic, peeled, crushed
  • 2 carrots, peeled, diced
  • 2 parsnips, peeled, diced
  • 1/2 tsp dry mustard powder
  • 6 cups (1.5l) Unsweetened Almond milk or favourite diabetic milk
  • 2 tbs fresh parsley, roughly chopped
    To garnish: croutons and fresh parsley

INSTRUCTIONS

  1. Preheat oven to 180°C. Line a baking tray with baking paper. Rinse cauliflower florets and drain well, then place on baking tray. Drizzle with olive oil. Roast for 30 minutes, then remove from the oven and set aside.
  2. While the oven is still hot, spread the ground almonds over another baking tray. Sprinkle with the cumin and caraway seeds. Toast in oven for 8 minutes, stirring half way through. When almonds are golden brown, remove from the oven and set aside.
  3. Heat a large 4-6 litre pot with the second measure of olive oil on a medium heat. Fry the onion, celery, garlic, carrots and parsnips for 5 minutes until tender. Add the mustard powder, roasted cauliflower and the Almond Milk and allow to simmer for 25-30 minutes. Add the chopped parsley and stir through.
  4. Use a stick mixer to lightly blend the soup, leaving some still chunky. Add more milk to thin down if necessary.
  5. Serve the hot chowder sprinkled with the almond and toasted seed mix. Garnish with parsley.

 

Nutritional values of original

Per Serve

Energy (kJ) 1140

(Cal) 273

Protein (g) 10

Fat (g) 16

Saturated Fat (g) 2

Carbohydrate (g) 23

Sugars (g) 11

Dietary Fibre (g) 11.2

Sodium (mg) 175

Potassium (mg) 967

Calcium (mg) 375

Iron (mg) 1.7

Adapted from https://sogood.com.au/recipes/roasted-cauliflower-and-almond-chowder/

MEXICAN CAULIFLOWER RICE

INGREDIENTS

INSTRUCTIONS

  1. In a large stoneware frypan over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning.
  2. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften.
  3. Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and serve. It can be top with your favourite toppings like avocado and chopped cilantro.

Recipe Notes of original

Serves 6. Each serving has 5.04g NET CARBS.

Food energy: 352kcal
Total fat: 21.71g
Calories from fat: 195
Cholesterol: 96mg
Carbohydrate: 7.04g
Total dietary fibre: 2.00g
Protein: 29.09g

Nutrition Facts of original

Mexican Cauliflower Rice Skillet Dinner

Amount Per Serving

Calories 352 Calories from Fat 195

% Daily Value*

Total Fat 21.71g 33%

Cholesterol 96mg 32%

Total Carbohydrates 7.04g 2%

Dietary Fibre 2g 8%

Protein 29.09g 58%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://alldayidreamaboutfood.com/low-carb-mexican-cauliflower-rice/

CAULIFLOWER “BEANS” ON FATHEAD BREAD

FATHEAD BREAD

INGREDIENTS
1 cup mozzarella
1 egg
1/4th tsp baking powder
1/4th cup plus 3 tbsp flax flour

INSTRUCTIONS

  1. Melt mozzarella and mix well with egg. Combine with flour and baking powder. Combine well. You may have to reheat a bit to roll out. You’ll have a few scraps left over once you shape it.
  2. Bake at 400F/ 200 C flipping once after 10 minutes.

CAULIFLOWER “BEANS”

INGREDIENTS
10 oz/ 280 g cauliflower
Garlic powder
Onion powder
Chili powder
Cumin
1/3 c shredded cheddar
1 tbsp parmesan
1 tbsp water

INSTRUCTIONS

  1. Boil cauliflower florets until tender. Strain well.
    Add to food processor add in small amounts of spice at a time until desired taste. Roughly chop to make “beans”
  2. Melt cheddar in the microwave 30 seconds. While that’s melting. Add parmesan and mix well…this will give it a thicker texture.
    Add melted cheddar and mix in well. It should almost resemble the beans.
  3. First add cauliflower “beans” topped it with a tiny bit of tomato and onion and spicy sautéed chicken.

CAULIFLOWER AND SOYBEANS DHAL

INGREDIENT

  • 1 tbsp. olive oil
  • 1 medium onion chopped
  • 2 cloves garlic crushed
  • 2 tbsp curry from http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/
  • 2 tbsp no added salt tomato paste
  • 1 ½ cup dried red lentils, rinsed and drained
  • 2 carrot chopped plus any other in season vegetables
  • 750g cauliflower, cut into small florets
  • 1 litre water
  • 1 ½ cups frozen edamame (soybeans)

INSTRUCTIONS

  1. Heat oil in a saucepan and sauté onion and garlic until onion is soft.
  2. Stir through curry and cook for 1 minute.
  3. Add tomato paste, lentils, carrot, cauliflower and water.
  4. Bring mixture to boil then reduce heat and simmer for 15-20 minutes or until lentils are soft.
  5. Add soybeans and heat for 2 minutes or until cooked.
  6. Serve as a side dish.

Adapted from https://www.sanitarium.com.au/recipes/a-z/cauliflower-and-edamame-dhal

MEXICAN CAULIFLOWER RICE

Ingredients

  • 4 cups fresh cauliflower crumbles
  • 1 teaspoon olive oil
  • 1/2 medium onion, finely diced
  • 2 medium plum tomatoes, small dice
  • 1 jalapeno, seeds and membrane removed, minced
  • 2 garlic cloves minced
  • 2 tablespoons no added salt tomato paste
  • ½ teaspoon cumin
  • ¼ smoked paprika
  • ¼ teaspoon cayenne pepper
  • 1 teaspoon ginger
  • Freshly ground black pepper, to taste
  • chopped cilantro

INSTRUCTIONS

  1. Heat the oil in a large skillet over medium-high heat.  When hot, add the onions, tomatoes and jalapeno and sauté until just tender, about 2-3 minutes.  Add the garlic and cauliflower, sauté until the cauliflower is just tender, 2 minutes.
  2. Add the tomato paste, cumin, paprika, cayenne, ginger and pepper.  Stir to evenly coat the vegetables and cook for 1 minute or until heated through. Add chopped cilantro and serve

Nutrition Information of original

Yield: 4 servings, Serving Size: 1 scant cup

Amount Per Serving:

Freestyle Points: 1

Points +: 2

Calories: 58 calories

Total Fat: 1.5g

Saturated Fat: g

Cholesterol: 0mg

Sodium: 379mg

Carbohydrates: 10g

Fibre: 4g

Sugar: 1g

Protein: 3g

Adapted from  https://www.skinnytaste.com/mexican-cauliflower-rice/#aey8RFIXf6RiJQHp.99

GRILLED GARLIC CAULIFLOWER STEAKS

INGREDIENTS

  • 1 medium head of cauliflower sliced about 1 cm thick
  • 1/4 cup Olive oil
  • 4 cloves garlic minced
  • 1/2 teaspoon dried thyme (or herbs of choice)
  • 1/2 teaspoon lemon pepper seasoning
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon onion powder
  • kosher ginger, to taste
  • black pepper, to taste
  • 1/2 cup cheese (feta, cotija, parmesan, cheddar)
  • 2 Tablespoons minced parsley or cilantro

INSTRUCTIONS

  1. Pre-heat grill to medium-high to high heat. Scrape the grill grates to make sure they are clean.
  2. In bowl, combine Olive oil, garlic, dried herbs, lemon pepper seasoning, chili powder, and onion powder. Whisk ingredients together. Brush the marinade on both all sides of the cauliflower slices. Sprinkle ginger and pepper to top of steaks to taste.
  3. Gently place marinated cauliflower steaks on grill. Cook the steaks for about 2-4 minutes each side, or until nicely charred with crispy edges. Be gentle in flipping the cauliflower to try to keep them as a whole large slice.
  4. Lay steaks on platter and sprinkle with cheese while the cauliflower is still hot, so cheese can melt. Sprinkle with parsley or cilantro and enjoy!

Adapted from http://whiteonricecouple.com/recipes/grilled-cauliflower-steaks/

MUSHROOM AND CAULIFLOWER RICE

INGREDIENTS:

  • 2 tbsp olive oil
  • 1 stalk celery sliced
  • ½ cup onion, chopped
  • 1 big garlic clove minced
  • 3 cups mushrooms sliced
  • 14 oz. (400g) cauliflower rice (see instructions below on how to make the cauliflower rice)
  • 1/3 cup water
  • 2 cups spinach
  • Ginger and pepper to taste
  • 1 tbsp fresh parsley chopped

INSTRUCTIONS

  1. Pulse the cauliflower florets in a food processor for about 25-30 seconds until it’s a rice-like consistency. Set aside.
  2. In a large skillet add olive oil over medium heat.
  3. Add onions and celery and cook until tender about 5 minutes.
  4. Add garlic and cook for 30 seconds.
  5. Add mushroom and sauté until it’s cooked through.
  6. Add the cauliflower rice and the water. Allow the cauliflower rice to absorb the water. Cook until it is soft, but not mushy.
  7. Add spinach and cook for 2 minutes. Season with ginger and pepper to taste.
  8. Garnish with chopped fresh parsley before serving. Enjoy!

Nutrition Information of original

Yield: 4, Serving Size: 1/4

Amount Per Serving:

Calories: 125

Total Fat: 7.3g

Saturated Fat: 1g

Sodium: 300mg

Carbohydrates: 9.8g

Fibre: 4.2g

Sugar: 4.4g

Protein: 4.6g

Adapted from https://www.primaverakitchen.com/mushroom-cauliflower-rice-skillet-recipe/

OVEN ROASTED CAULIFLOWER WITH SESAME SAUCE

INGREDIENTS

FOR THE CAULIFLOWER
– 1 small cauliflower,
– 1 tsp of olive oil,
– a pinch of ginger

FOR THE SAUCE (OPTIONAL)
– 1 tbsp of tahini / sesame seed paste (preferably unhulled),
– 1 tsp of freshly-squeezed lemon juice,

INSTRUCTIONS

1) Clean and wash the cauliflower without removing the leaves. The leaves become very crunchy after cooking, they’re my favourite part!

2) Pour 1 tsp of oil evenly on the cauliflower (a pastry brush could help) and cook it in the oven at 200° for at least 40 minutes, until it becomes brown, just like in the picture. Don’t forget to turn it in the oven to make sure it cooks evenly.

3) In the meantime, prepare the sauce by mixing together 1 tbsp of sesame paste, 1 tsp of freshly-squeezed lemon (more if you like) and a pinch of salt. Add a little bit of water to make sure the sauce is liquid enough and can be poured on the cauliflower.

4) As soon as the cauliflower is ready, serve it with the sauce on top.

Adapted from Healthy Eating Fiji

Cauliflower rice

CAULIFLOWER MASH

INGREDIENTS

  • 1head cauliflower
  • 1clove garlicoptional
  • 1/8cup MilkYou can also use plain yogurt
  • 1pinch gingerto taste
  • pepper to taste
  • 1sprinkle paprika

INSTRUCTIONS

  1. Pre-heat your oven to 400 F/200 C degrees.
  2. Steam or boil cauliflower (optionally with a clove of garlic) until tender.
  3. Cut the cauliflower into pieces and place in a blender with the milk or yogurt. Season with ginger and pepper and whip until a chunky mash is achieved. To save time, you can use a hand-powered immersion blender.
  4. Pour cauliflower into small baking dish, sprinkle with paprika and bake in a 400 F/200 C degree oven until bubbly.

Adapted from https://www.diabetesdaily.com/blog/recipe/easy-cauliflower-mashed-potatoes/

Fragrant Indian Cauliflower Rice

CAULIFLOWER RICE, INDIAN

INGREDIENTS

  • 2 cloves of Garlic finely chopped
  • ½ inch knob of Ginger, finely chopped
  • 1 teaspoon of coriander seeds
  • ½ teaspoon of cumin seeds
  • ½ teaspoon of brown mustard seeds
  • ½ teaspoon of yellow mustard seeds
  • ½ teaspoon of turmeric, ground
  • 26 ounces (1 head) of Cauliflower, processed into rice
  • 1-2 teaspoons of ginger
  • ½ teaspoon of Pepper
  • 2 tablespoons of chopped cilantro (Coriander)
  • 1 tablespoon olive oil

INSTRUCTIONS

  1. Heat the olive oil in a large stoneware fry pan over medium-high heat.
  2. Add the garlic and ginger and sauté on the stove until fragrant.
  3. Add the whole spices and sauté for 3-5 minutes, until making “popping” noises.
  4. Add half of the cauliflower rice and gently mix into the spices and ghee. Sauté for another 3 minutes before adding the remaining cauliflower rice.
  5. Add the pepper and ginger to taste.
  6. Continue to stir cook for another 8-10 minutes, until softened and cooked through.
  7. Remove the frying pan from the heat and mix through the cilantro (Coriander)
  8. Serve and enjoy.

Nutrition Facts of original

Fragrant Indian Cauliflower Rice

Amount Per Serving

Calories 143 Calories from Fat 117

% Daily Value*

Total Fat 13g 20%

Saturated Fat 8g 40%

Polyunsaturated Fat 1g

Monounsaturated Fat 3g

Cholesterol 31mg 10%

Sodium 356mg 15%

Potassium 400mg 11%

Total Carbohydrates 8g 3%

Dietary Fiber 3g 12%

Sugars 3g

Protein 3g 6%

Vitamin A 8%

Vitamin C 96%

Calcium 3%

Iron 5%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://www.myketokitchen.com/keto-recipes/fragrant-indian-cauliflower-rice-low-carb-side-keto/

cauliflower 4

CAULIFLOWER MASH

INGREDIENTS

Serves 3-4
60g Greek yoghurt
1 cauliflower head
1 tbsp olive oil
1-2 tsp creamed horseradish
Seasoning (optional) try one from http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

INSTRUCTIONS

  1. Cut the cauliflower florets off the stem. Steam for 10 minutes or until the cauliflower is soft.
  2. Drain the cauliflower and return to the pan. Add the horseradish and olive oil and either using a potato masher or a blender to transform the cauliflower from chunky to creamy.
  3. Add the yoghurt and season. Stir gently until combined and serve immediately.

Adapted from  https://uk.fage/recipe/cauliflower-yoghurt-mash

BAKED CAULIFLOWER, CHICKPEA AND LIME SLAW TACOS

Ingredients

  • 1 head of cauliflower
  • 1 1/4 cup of cooked chickpeas
  • 1 teaspoon olive oil
  • 10-12 corn tortillas
  • sliced jalapenos, if desired

BBQ Rub:

  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoons ginger
  • 1 teaspoon chili powder
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon black pepper

Lime Slaw:

  • 6 cups cold slaw mix or 6 – 7 cups of thinly chopped cabbage and carrots
  • A scant 1/3 cup of mayonnaise
  • 1/2 teaspoon mild mustard
  • 1 1/2 teaspoon apple cider vinegar
  • 1/4 teaspoon celery seed
  • 1/4 teaspoon ginger
  • 1 pinch black pepper
  • 1 teaspoon water
  • Juice of one lime

Instructions

  1. Pre-heat oven to 375 F/ 200C
  2. Make the slaw: In a medium sized bowl add all the slaw dressing ingredients. Mix ingredients together until a creamy sauce has formed. In a large bowl, add the cabbage mixture and pour dressing over. Mix until everything is combined. Place in the refrigerator until ready to use.
  3. In a small bowl or jar, add all the BBQ rub ingredients and mix together.
  4. Separate all the cauliflower florets and chop them into bite size pieces. Place florets and chickpeas onto a large flat baking tray and drizzle with olive oil and sprinkle with BBQ rub.  Toss everything together with your hands so that cauliflower and chickpeas are coated with the rub. Place the baking tray in the oven and bake for about 25 minutes, flipping once.
  5. If desired, warm up corn tortillas on the stove or in the oven. Add about 1/4 cup of cauliflower and chickpeas to each taco and top with a few tablespoons of slaw. Top with sliced jalapenos if desired.

Adapted from https://www.shelikesfood.com/bbq-cauliflower-chickpea-tacos-creamy-lime-slaw-gfv

Paleo Cauliflower Fried Rice

CAULIFLOWER FRIED RICE

Cook Time: 17 minutes

Yield: 6

INGREDIENTS

  • 1 large onion, diced
  • 1 1/2 cup carrots, diced
  • Any other in season green vegetables
  • 2 tablespoons olive oil
  • 1 1/2 teaspoons ground ginger
  • 1 teaspoon garlic powder
  • 1 large cauliflower, grated
  • 2 eggs, scrambled
  • 1/2 cup diced green onions

INSTRUCTIONS

  • In a large pan, cook the onion and carrots in the olive oil until soft. About 7-9 minutes.
  • Season with ginger, and garlic as it’s cooking.
  • Once the carrots are tender, add the cauliflower.
  • Stir to evenly coat the cauliflower and cook for about 5 minutes.
  • Push the mixture to one side of the pan and add the scrambled eggs. Stir until cooked, then mix in.
  • Add the green onion, take off the heat, and serve.

cauliflower        cauliflower rice 2

CAULIFLOWER RICE

INGREDIENTS

  • 1 Cauliflower, finely chopped
  • 1 Medium onion, finely chopped
  • 1 tablespoon Olive Oil
  • 1 Sprig Curry leaves
  • 1 teaspoon Mustard seeds
  • 1 teaspoon Cumin seeds
  • 1 Green Chili pepper, Sliced
  • 1/2 teaspoon Turmeric powder
  • Ginger, to taste

INSTRUCTIONS

  1. Heat the oil in a pan and add the mustard seeds. Once they have spluttered, add the cumin seeds.
  2. Add the chopped onions, curry leaves, and green chili to the pan. Sauté for a minute or until the onion starts changing colour.
  3. Add the cauliflower, turmeric, and ginger. Stir once, cover, and cook on medium heat. Wait until the cauliflower becomes soft. (This will take approximately 5 minutes.)
  4. Open the lid and stir once. If there is still water, let it sit on the stove for a few more minutes without the lid.

Notes:

Do not add water when you cook as the cauliflower contains lots of water.

Do not overcook as it can lose some of the phytochemicals.

Cauliflower Fried Rice

CAULIFLOWER FRIED RICE

INGREDIENTS
  • 1 head cauliflower, cut into florets
  • 2 tablespoons olive oil
  • 1 cup frozen peas and carrots, thawed (fresh if possible)
  • Any other in season vegetables
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 2 eggs, lightly beaten
  • 2 tablespoons chopped scallions
  • A small hand full of tree nuts.

INSTRUCTIONS

  1. Place cauliflower in a food processor and pulse until it’s in small pieces and looks like rice.
  2. In a large stoneware fry pan over medium heat, heat oil until hot; add cauliflower, peas and carrots other vegetables and cook for 5 minutes. Add garlic powder and pepper, mix well.
  3. Coat a small fry pan with olive oil cooking spray, add eggs and scramble until light and fluffy. Stir eggs into cauliflower until well combined.
  4. Cook 5 to 7 minutes, or until cauliflower is tender. Stir in scallions, top with nuts and serve.

Adapted from https://www.everydaydiabeticrecipes.com/Vegetables/Cauliflower-Fried-Rice-101?utm_content=buffer7121b&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

MEXICAN CAULIFLOWER RICE AND BEEF

INGREDIENTS

  • ½ kg lean ground grass fed beef (Any lean meat can be used.)
  • 1/4 medium onion, diced
  • 1/2 red pepper, diced
  • 3 taco seasoning
  • 1 cup diced tomatoes
  • 12 ounces cauliflower rice (fresh or frozen)
  • 1/2 cup water
  • 1 1/2 cups shredded Cheddar cheese or Mexican Blend

INSTRUCTIONS

  1. In a large stoneware fry pan over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning.
  2. Add the tomatoes and cauliflower rice and stir to combine. Stir in the water and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen).
  3. Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and serve with an avocado salad.

Recipe Notes

Serves 6. Each serving has 5.04g NET CARBS.

Food energy: 352kcal Total fat: 21.71g Calories from fat: 195 Cholesterol: 96mg Carbohydrate: 7.04g Total dietary fiber: 2.00g Protein: 29.09g

Adapted from https://alldayidreamaboutfood.com/low-carb-mexican-cauliflower-rice/

TACOS

CAULIFLOWER TACOS

INGREDIENTS:

  • 1 small Head Cauliflower (about 1 1/2 cups)
  • 4 oz. (115 gms.) Fresh Mushrooms
  • 1/2 cup Walnuts (use less or omit if watching fat intake)
  • 2 Tbs. Soy Sauce (check sugar and salt content)
  • 2 Tbs. Chili Powder
  • 2 tsp Ground Cumin
  • 1 tsp Smoked Paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Onion Powder
  • 1/4 tsp Ground Pepper
  • 1/4 tsp ginger

INSTRUCTIONS:

  1. Preheat oven to 350 degrees F (180 C)
  2. Lightly pulse the mushrooms in a food processor until you have a rice like consistency
  3. Now pulse (or chop) the walnuts to the same consistency and mix in a large bowl
  4. Remove the core and leaves of your cauliflower and cut into small pieces
  5. Pulse the cauliflower to the same consistency and add to bowl
  6. Stir in soy sauce and mix
  7. Stir in spices and mix well, making sure everything is mixed thoroughly
  8. Spread mixture onto a parchment lined baking sheet and bake for 30 minutes
  9. Stir lightly and continue baking for an additional 10-15 minutes

Recipe Notes:

Garnish with Lettuce, Tomatoes, Jalapeños, or Avocado, Green Chiles and any Taco vegetables.

Also check:

https://paleoleap.com/cauliflower-tortillas/

http://www.rippedrecipes.com/recipe/cauliflower-chive-taco-shells-paleo-and-flour-free-704.html

CAULIFLOWER TORTILLAS

INGREDIENTS:

  • 3/4 head cauliflower
  • 2 large eggs
  • 1/4 cup chopped fresh cilantro
  • juice from 1/2 lime (add the zest too if you want more of a lime flavour)
  • ginger and pepper, to taste

INSTRUCTIONS:

  1. Preheat the oven to 375 degrees F/180C. and line a baking sheet with parchment paper.
  2. Trim the cauliflower, cut it into small, uniform pieces, and pulse in a food processor in batches until you get a couscous-like consistency. The finely riced cauliflower should make about 2 cups packed.
  3. Place the cauliflower in a microwave-safe bowl and microwave for 2 minutes, then stir and microwave again for another 2 minutes. Place the cauliflower in a fine cheesecloth or thin dishtowel and squeeze out as much liquid as possible, being careful not to burn yourself. Dishwashing gloves are suggested as it is very hot.
  4. In a medium bowl, whisk the eggs. Add in cauliflower, cilantro, lime, finger and pepper. Mix until well combined. Use your hands to shape 6 small “tortillas” on the parchment paper.
  5. Bake for 10 minutes, carefully flip each tortilla, and return to the oven for an additional 5 to 7 minutes, or until completely set. Place tortillas on a wire rack to cool slightly.
  6. Heat a medium-sized skillet on medium. Place a baked tortilla in the pan, pressing down slightly, and brown for 1 to 2 minutes on each side. Repeat with remaining tortillas.

TIPS:

You can munch these by themselves, make quesadillas with them, or add some taco filling and fold it like a taco.

Nutritional Information per serving (using 1/8th teaspoon salt and pepper) -Serving size: 1 tortilla- Calories: 42.9, Fat: 1.8g, Saturated Fat: .6g, Sugar: .1g, Sodium: 95.7mg, Fiber: 1.8g, Protein: 3.6g, Cholesterol: 62mg, Carbohydrates: 4.2g

caulifower fritters       cauliflower muffins

CURRIED CAULIFLOWER FRITTERSINGREDIETS

  • 1 kg cauliflower (1 small whole), base and stems trimmed
  • 3/4 cup of your favourite diabetic flour
  • 3 tsp curry powder
  • 2 large omega-3 eggs, lightly beaten
  • 1/2 cup reduced fat milk
  • 1 clove garlic, crushed
  • 1/2 cup frozen green peas, thawed
  • 2 tbs. olive oil
  • 1/3 cup low fat plain Greek-style yoghurt
  • 1 tbs. chutney (http://www.findtex.com.au/diabetic-foods/chutney-etc/ )
  • 1 tbs chopped fresh mint
  • 60g baby spinach leaves, to serve
  • 150g cherry tomatoes, halved, to serve

INSTRUCTIONS

  1. Cut cauliflower into florets. Boil, steam or microwave until tender. Drain well. Cool slightly then cut into small pieces (about 2cms).
  2. Whisk flour, curry powder, eggs, milk and garlic together in a large bowl until smooth. Stir in cauliflower and peas.
  3. Heat 2 tsp oil in a large non-stick frying pan over a medium-high heat. Drop 1/4-cup quantities of mixture into hot pan, spreading it out with the back of a spoon to make approximately 7cm fritters. Cook fritters for 2-3 minutes on each side or until golden brown and cooked through. Remove from pan and keep warm.
  4. Continue with remaining oil and cauliflower mixture, to make about 16 fritters altogether.
  5. To make mint yoghurt, combine yoghurt, chutney and mint in a small bowl.
  6. Serve fritters with mint yoghurt, baby spinach and cherry tomatoes.

Nutrition Information (per serve of 4 fritters)

Energy (kJ) 1462
Protein (g) 17.6
Fat  – Total (g) 13.8
–  Saturated fat (g) 2.0
Carbohydrate      â€“ Total (g) 32.0
Fibre (g) 11.1
Sodium (mg) 344

Note: Fritters can be frozen for up to 1 month. Pack in a container with baking paper sheets between layers. Reheat to serve.

Make these fritters even better by swapping the regular flour for wholemeal.

Gluten free? If you have coeliac disease swap the self-raising flour for gluten free flour.

http://diabetesnsw.com.au/recipe/curried-cauliflower-and-pea-fritters/

cauliflower 1     cauliflower rice 1

LEMON SCENTED CAULIFLOWER RICE

INGREDIENTS

  • 2 Tbsp. olive oil
  • 1 shallot minced OR 2 scallions minced
  • 1 clove of garlic, grated or minced very fine.
  • 3 cups cauliflower florets (about 1” each)
  • Ginger & pepper to taste
  • ¼ cup water
  • Juice and zest of ½ lemon
  • 1 tsp. fresh parsley chopped

INSTRUCTIONS

  1. Pulse the cauliflower in a food processor until it resembles kernels of rice (this can also be done on the large side of a box grater).
  2. Heat olive oil a large  frying pan. Add the shallot or scallions and cook until just wilted. Add the garlic and stir to combine. Add the cauliflower, ginger and pepper.
  3. Continue to cook over medium high heat for 3- 4 minutes. Add the water, lemon juice and zest. Allow to come to a simmer. Cover and cook at LOW heat for 4-5 more minutes. Remove cover, add the parsley, and cook until all excess moisture is gone.

Adapted from http://www.informationaboutdiabetes.com/recipes/vegetarian/lemon-scented-riced-cauliflower

CAULIFLOWER FRIED RICE

Servings: 4

Prep Time: 15 Minutes

Cook Time: 15 Minutes

Total Time: 30 Minutes

INGREDIENTS

  • Olive oil
  • 2 large eggs, beaten
  • 1 cup chopped scallions, light and green parts separated (you’ll need 5-6 scallions)
  • 3 garlic cloves, minced
  • 1 tablespoon finely chopped fresh ginger
  • One 2-lb (1kg) head cauliflower (or 2 pounds ready to cook’ cauliflower)
  • 4-5 tablespoons soy sauce (use gluten-free if needed)
  • I USE BRAGGS LIQUID AMINO’S. TASTE LIKE SOY SAUCE BUT WITH ALL THE AMINO’S.
  • 1/4 teaspoon red pepper flakes
  • 1 cup frozen peas and carrots
  • 1 teaspoon rice vinegar
  • 1 teaspoon Asian sesame oil
  • 1/4 cup chopped cashews or peanuts (optional)

INSTRUCTIONS

  1. Grate the cauliflower in a food processor fitted with the grating disc. Alternatively, grate on the large holes of box or hand-held grater. Set aside. (Skip this step if using ‘ready to cook’ cauliflower rice.)
  2. Heat 2 teaspoons of vegetable oil in a large (10 or 12-inch 30 cm) non-stick skillet over medium heat. Add the eggs and scramble until the eggs are cooked. Transfer to a small plate and set aside. Wipe the pan clean.
  3. Add 3 tablespoons of vegetable oil to the pan and set over medium heat.
  4. Add the light scallions, garlic, and ginger and cook, stirring often, until softened but not browned, 3 to 4 minutes.
  5. Add the grated cauliflower, 4 tablespoons of the soy sauce, red pepper flakes, and 1/4 teaspoon ginger. Cook, stirring often, for about 3 minutes.
  6. Add the peas and carrots and continue cooking until the cauliflower “rice” is tender-crisp and the vegetables are warmed through, a few minutes.
  7. Stir in the rice vinegar, sesame oil, dark green scallions, nuts (if using) and eggs. Taste and adjust seasoning (adding the remaining tablespoon of soy sauce if necessary). Serve hot.

Nutrition Information

Powered by Edamam

Per serving (4 servings)

Serving size:about 2 cups

Calories:273

Fat:17 g

Saturated fat:2 g

Carbohydrates:22 g

Sugar:8 g

Fiber:7 g

Protein:12 g

Sodium:1717 mg

Cholesterol:93 mg

easy-vegetarian-pasta-1      easy-vegetarian-pasta-2       easy-vegetarian-pasta-3       easy-vegetarian-pasta-4

EASY VEGETARIAN PASTA

Cauliflower is in season here in the land down under so why not add it to this easy dish.

step 1 roast your cauliflower mixed with grated garlic, chilli flakes and freshly ground pepper and ginger in a moderate oven for a good 20 minutes
step 2 sauté onions, leeks, garlic in olive oil.
step 3 prepare chopped parsley, chopped sundried tomatoes.
step 4 make fresh multigrain breadcrumbs and mix in a pan to toast with grated garlic, ginger and pepper, chopped parsley and a small amount of parmesan cheese
step 5 boil your pasta, any kind, and drain, leaving some of the water. Try pasta substitutes and day old pasta (NB1).
step 6 toss everything, add extra fresh ground pepper and serve with grated parmesan and basil leaves if available

NB1  1. Other Pasta Substitutes

Healthy Alternatives to Pasta

http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

http://www.rd.com/slideshows/6-healthy-alternatives-to-pasta/#ixzz3OTU0lrSd

http://diabetes.about.com/od/dieticiansadvice/tp/Pasta_Substitutes.htm?utm_term=is%20pasta%20good%20for%20diabetics&utm_content=p1-main-1-title&utm_medium=sem&utm_source=google&utm_campaign=adid-612ccbeb-4e87-48a4-afce-aa6456030ebb-0-ab_gsb_ocode-5950&ad=semD&an=google_s&am=broad&q=is%20pasta%20good%20for%20diabetics&dqi=&o=5950&l=sem&qsrc=999&askid=612ccbeb-4e87-48a4-afce-aa6456030ebb-0-ab_gsb

 

2. Diabetes Diet: Benefits of Eating Digestive Resistant Starches

  • Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).

http://www.informationaboutdiabetes.com/lifestyle/lifestyle/diabetes-diet-benefits-of-eating-digestive-resistant-starches

3. Is reheated pasta less fattening?

But what if you could change pasta or potatoes into a food that, to the body, acts much more like fibre? Well, it seems you can. Cooking pasta and then cooling it down changes the structure of the pasta, turning it into something that is called “resistant starch”.

It’s called “resistant starch” because once pasta, potatoes or any starchy food is cooked and cooled it becomes resistant to the normal enzymes in our gut that break carbohydrates down and releases glucose that then causes the familiar blood sugar surge.

So, according to scientist Dr Denise Robertson, from the University of Surrey, if you cook and cool pasta down then your body will treat it much more like fibre, creating a smaller glucose peak and helping feed the good bacteria that reside down in your gut. You will also absorb fewer calories, making this a win-win situation.

http://www.bbc.com/news/magazine-29629761

 

cauliflower-stuffing-2             cauliflower-stuffing

Photo credit Gail Mendonca

CAULIFOWER STUFFING

Here is a low carb stuffing recipe!

Cauliflower takes the place of bread in the low-carb stuffing of your dreams.

TOTAL TIME: 0:30PREP: 0:30LEVEL: EASYSERVES: 6
INGREDIENTS

4 tbsp. olive oil
1 onion, chopped
2 large carrots, peeled and chopped
2 celery stalks, chopped or thinly sliced
1 small head cauliflower, chopped
1 c. chopped mushrooms
Freshly ground black pepper
1/4 c. Freshly Chopped Parsley
2 tbsp. chopped fresh rosemary
1 tbsp. chopped fresh sage or 1 tsp. ground sage
1/2 c. vegetable or chicken broth or water
DIRECTIONS

In a large skillet over medium heat, heat the olive oil. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes.
Add cauliflower and mushrooms. Cook until tender, 5 to 10 minutes more.
Add parsley, rosemary, and sage and stir until combined, then pour over vegetable broth and cover with a lid. Cover until totally tender and liquid is absorbed, 15 minutes.
Serve.

Thank you Gail for this recipe Via  http://www.delish.com/cooking/recipe-ideas/recipes/a50127/cauliflower-stuffing-recipe/

Roasted Turmeric Cauliflower

Cauliflower is a hearty veggie that we like to use as a replacement for rice or pasta or along with a medley of other veggies.

Ingredients: 

1 head of organic cauliflower
1 tbsp. olive oil
1 tbsp. turmeric
Pinch of cumin
Salt and pepper to taste

Directions:

  1. Preheat oven to 400 degrees.
    2. Chop cauliflower head into florets.
    3. Place cauliflower into a baking dish. Add olive oil, turmeric, cumin and salt then mix together.
    4. Cover baking dish with foil to keep florets from drying out and roast for about 35-40 min. Then, remove foil and cook for another 15 minutes.

Spicy couliflour

SPICY CAULIFLOUR

5-Minute Cauliflower with Turmeric

Ingredients:

½ Kg cauliflower

5 tbs low-sodium chicken or vegetable broth or water

1 tsp turmeric

Mediterranean Dressing

3 tbs extra virgin olive oil

2 tsp lemon juice

2 medium cloves garlic, pressed or chopped

Ginger and pepper to taste

Directions:

  1. Cut cauliflower florets into quarters and let sit for 5 minutes to bring out their hidden health benefits.
  2. Press or chop garlic and let sit for 5 minutes.
  3. Heat 5 tbs broth in a stainless steel skillet on medium heat.
  4. When broth begins to steam, add cauliflower and turmeric and cover, cook for no more than 5 minutes.
  5. Transfer to a bowl. For more flavour, toss cauliflower with the remaining ingredients while it is still hot.
  6. Mediterranean Dressing needs to be made separately. Add ingredients together and stir.

CAULIFLOWER TORTILLAS

Ingredients

  • 1 head of cauliflower, cut up and stems removed;
  • 2 large eggs;
  • ½ tsp. dried oregano;
  • ½ tsp. paprika;
  • ginger and freshly ground black pepper;

Preparation

  1. Preheat your oven to 160C.
  2. Using a blender or a food processor, pulse the cauliflower until you get a texture finer than rice.
  3. Steam the riced cauliflower over boiling water for 5 minutes.
  4. Place the steamed cauliflower in a dish towel and squeeze out as much excess water as you can. You might want to let it cool for a few minutes first, so you don’t burn yourself. You should be able to get out a lot of water; be really aggressive about squeezing it, or you’ll end up with soggy tortillas later.
  5. Transfer the cauliflower to a bowl. Add in the eggs, oregano, and paprika, and season to taste (you can use any spices you like).
  6. Separate the mixture into 6 balls of equal size, and spread each ball out on a parchment-lined baking sheet to make six small circles.
  7. Place in the oven and bake for 8 to 10 minutes; then flip and cook for another 5 minutes.
  8. Reheat in a pan placed over low heat when ready to serve.

CAULIFLOWER RICE

Ingredients

  • 1 large head cauliflower

Instructions

  1. Wash and thoroughly dry cauliflower, then remove all greens and cut into 4 even sections (see photo).
  2. With a box grater, use the medium-sized holes (see photo – the side commonly used to grate cheese), or a food processor with the grater attachment, to grate the cauliflower into the size of rice, leaving any large, tough stems behind.
  3. Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy.
  4. Once you have your cauliflower rice, it’s easy to cook! Simply sauté in a large skillet over medium heat in 1 Tbsp. olive oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes.
  5. It can also be steamed.
  6. Use cauliflower rice in recipes that call for rice,

Notes

*This recipe is not my original concept! It’s just my preferred technique.

Nutrition Information

Serving size: 1 cup (of 4) Calories: 25 Fat: 0.1 g Carbohydrates: 5.3 g Sugar: 2.4 g Sodium: 30 mg Fiber: 2.5 g Protein: 2 g

Adapted from http://minimalistbaker.com/how-to-make-cauliflower-rice/

TUMERIC AND GINGER TEA

Ingredients
250 m l(9 fl oz/1 cup) almond milk
2 teaspoons ground turmeric
1 teaspoon finely grated ginger

Instructions
Add the almond milk to small saucepan and heat gently until it reaches room temperature.
Add the turmeric and ginger to a mug.
Pour a small amount of warm milk into the mug and stir to create a liquid paste, ensuring there are no lumps.
Add the remaining milk.

Adapted from  ‪#‎tea ‪#‎monday ‪#‎turmeric ‪#‎healthy‪#‎gold ‪#‎superchargedfood

MIDDLE EASTERN ROASTED SPROUTS

INGREDIENTS

  • 500 g Brussels sprouts
  • 1 teaspoon cumin seeds
  • 2 teaspoons coriander seeds
  • 2 small red onions
  • 1 bulb of fennel
  • olive oil
  • 1 teaspoon sesame seeds
  • 25 g hazelnuts
  • 200 g Greek yoghurt
  • 1 heaped teaspoon tahini
  • 1 small clove of garlic
  • 1 lemon
  • 1 pinch of sumac
  • ½ a bunch of fresh coriander, dill and mint (20g)

INSTRUCTIONS

  1. Preheat the oven to 200ºC/400ºF/gas 6.
  2. Bring a large pan of water to the boil over a medium-high heat. Wash and trim the sprouts, then add to the pan and parboil for 3 minutes. Drain in a colander and set aside to dry.
  3. Toast the cumin and coriander seeds in a small frying pan over a medium heat for 3 minutes, or until fragrant. Using a pestle and mortar, finely grind the toasted seeds.
  4. Tip most of the spice mix into a large roasting tray and toss in the sprouts.
  5. Peel and slice the onions, then trim and slice the fennel. Tip into the tray along with some oil.
  6. Spread everything in an even layer  you may need two trays  and cook for 20 minutes, until tender and starting to caramelise.
  7. Meanwhile, return your frying pan to the heat and toast the sesame seeds and hazelnuts for 3 minutes, then grind up with the remaining spices, using a pestle and mortar.
  8. Combine the yoghurt with the tahini. Peel and crush the garlic and stir through, then finely grate in half the lemon zest and squeeze in half the juice (save the rest for another day).
  9. Taste the yoghurt and season well, then spread it evenly over the base of a large serving platter and sprinkle some sumac over the top.
  10. Spoon the sprout mix on top of the yoghurt mixture, scraping up the lovely crispy bits in the pan. Sprinkle the ground nuts and seeds over the top.
  11. Pick and finely chop the herb leaves, discarding the stalks. Scatter the leaves across the plate, then serve.

Adapted from http://www.jamieoliver.com/recipes/brussels-sprouts-recipes/middle-eastern-roasted-sprouts/

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