Have you noticed a lot of cauliflower recipes appearing on your social media feeds lately? wonder: In June, Time Magazine declared that cauliflower was the new "It" vegetable. This is quite an advance for a vegetable that has been broccoli boring cousin for decades.
It turns out that cauliflower is extremely versatile, which is why cauliflower recipes are all the rage these days. You can crush it like mashed potatoes; Rice likes it, well, rice; Turn it into pizza crust, sandwich bread, buffalo wings, tater tots, mashed potatoes, and even grilled steak. Suddenly, due to its mild taste and interesting texture – crispy when raw, soft when cooked – it's the ideal replacement for high-calorie, high-refined, high-carbohydrate foods.
Like broccoli and cabbage, cauliflower is a cruciferous plant. A cup of raw cauliflower has only 25 calories and a filling of 2.5 grams of fiber. One serving also provides 77 percent of the recommended daily amount of vitamin C and is a good source of folic acid, a B vitamin that helps your body produce healthy new cells.
Cruciferous vegetables such as cauliflower also contain large amounts of antioxidant chemicals that, according to studies, can help prevent chronic diseases such as heart disease, diabetes, and cancer. For example, a study conducted in China found that women who ate cruciferous vegetables had 50 percent of the risk of breast cancer than women who ate the least amount.
Combine them with their cousins, which include Brussels sprouts and kale, and increase their antioxidant power.
You can find some delicious ways to serve cauliflower on The Leaf, the Nutrisystem website that offers hundreds of recipes (and lots of inspiration). Start with our guide to using cauliflower to make rice, pizza crust, and more (Available here>).
All you need is a food processor or grater to turn raw cauliflower florets into rice-like bites that you can turn into rice or, mixed with egg, goat cheese, herbs and spices, into a delicious pizza crust. You can also use your cauliflower rice to use bulgur wheat in tabbouleh salad and potatoes in tots and chowder.
But the options don't end there.
Here are 11 more cauliflower recipes you need to try as soon as possible:
1. Cauliflower fried rice>
Imagine your favorite wok dish with much fewer calories. This authentic cauliflower recipe requires mixed vegetables – such as carrots, peas, peppers, water chestnuts, and soybeans – in a soy sauce-ginger mix with garlic, scrambled eggs, and prawns. There are only 278 calories per serving and count as two PowerFuels, one vegetable and one extra.
2. Spinach, mushroom, cauliflower risotto>
Creamy 143 calorie risotto – and without tedious stirring? You have it in this recipe that rice is replaced by rice cauliflower. Two full cups of mushrooms, three cups of spinach, onion, garlic and a low-fat three-cheese mixture make this dish particularly aromatic and healthy. Counts as a PowerFuel, a vegetable and an extra.
3. Slow Cooker Garlic Herbal Crushed Faux Tatoes>
A cauliflower head mixed with vegetable broth, garlic, and herbs such as sage, rosemary, thyme, and parsley fill the house with delicious scents as it cooks in your slow cooker. It can even turn leftover holiday meat into a special dinner. One sixth of this recipe counts as one vegetable and two extras.
4. Cauliflower Mac and Cheese>
Mac and cheese with 114 calories? Sounds impossible, but not if you replace the usual macaroni with cauliflower. Cut a head into small florets and mix it with a creamy, cheesy sauce that contains cheddar cheese, cream cheese, and almond milk. This makes a delicious side dish or fabulous lunch or dinner that counts as a PowerFuel, a vegetable and an extra.
5. Cheezy cauliflower soup>
Save the excess calories from cheese with this recipe for a creamy soup that gets its cheese flavor from nutritional yeast. Yes, yeast. Trust us, it's delicious. Add sliced leek, garlic, and low-sodium chicken broth to top off this light flex lunch (add some lean meat for a full, filling meal). Counts as a SmartCarb and a vegetable.
6. Cauliflower sweet potato soup>
Like cauliflower, sweet potatoes contain antioxidant chemicals that can help fight chronic and deadly diseases such as diabetes, cancer, and heart disease. Get a double dose of health in this satisfyingly sweet soup with coriander, bell pepper, cumin and ginger. And all for just 127 calories per serving. t bad … just like all of our cauliflower recipes! Counts as a SmartCarb, a vegetable and an extra.
7. Cauliflower buffalo bites>
We have to admit … this is our favorite cauliflower recipe. If you miss your buffalo wings, it won't take you long to try them. The secret of the big buffalo wings, which are rich in fat and calories, is the sauce. And you can get the same satisfying taste by replacing meat with cauliflower flowers. Really! (You can even find buffalo cauliflower in the freezer!) Serve spicy buffalo sauce over florets that you've baked in the oven for 20 minutes, and you won't miss the chicken. A cup counts as one vegetable and two extras.
8. Asian salmon cauliflower rice>
Get rid of expensive and fatty Asian take-away dishes with this simple recipe that replaces real rice with nutritious cauliflower rice. The easiest part? You can buy diced cauliflower in the frozen vegetable section of your supermarket. Her work is limited to baking the salmon and frying the rice with bean spouts and then topping with a wasabi-soy vinegar sauce and matchstick carrots, English cucumber slices, nori and sesame. One serving counts as two PowerFuels, two vegetables and one extra.
9. Cauliflower casserole baked twice>
Two types of creamy processed cheese, spicy Greek yogurt and boiled cauliflower puree. They have a double-baked casserole that makes you think you're eating cheesy mashed potatoes – the ultimate comfort food. Heavenly! This delicious dish counts as a PowerFuel and a vegetable
10. Coriander-lime-cauliflower rice>
You won't believe how spicy and tasty this recipe is. And so simple: only cauliflower rice, lime juice, lime peel and coriander. It is the perfect side dish for the microwave-compatible Southwest Fiesta Melt from Nutrisystem. Best of all, all of this flavor is just a vegetable in the Nutrisystem program.
11. Cauliflower crust bread sticks>
These delicious breadsticks are just as tasty as your favorite pre-meal enjoyment, leaving you with fat, sodium and excess calories.