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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