10 ways to cut off carbs with cauliflower
You can call cauliflower a superfood. It’s very rich in various vitamins and minerals: calcium, magnesium, iron, potassium, zinc, vitamins A, K, C, B1, B2, B6, E, H, and many others. And it’s very low in calories – 100g of cauliflower contain just 30 calories. And thanks to its creamy and white texture, this delicious vegetable can replace many foods high in carbs: when it’s roasted, it’s crispy and crunchy like a potato wedges; when it’s steamed and mashed, it can easily replace your traditional mashed potatoes; when riced, it’s like actual rice. If you want to reduce your carbs intake and incorporate more veggies into your menu, cauliflower is just what you’re looking for.
Potatoes are packed with starch and very high in carbs. If you can’t live without mashed potato, you can replace it with cauliflower. Just boil and mash it, and you’ll get a rich and creamy puree. Or you can just combine half-and-half cauliflower and potatoes, it still will be a healthier option than a traditional dish.
2. Cream sauce
Alfredo sauce is dense with calories and saturated fat. You can cook your version of this sauce called Cauliflower Alfredo. Just add cauliflower puree to a roux base for creamy but lighter sauce for your dishes.
3. Pizza crust
Make your own veggie pizza with cauliflower crust. Use a whole head of cauliflower, and make a crust which is a gluten-free combo of the veggie, cheese, and egg whites. A half of such pizza will have only 350 calories.
4. Potato soup
Cauliflower contains 2/3 fewer calories per ounce than potatoes, so you can cook a great creamy but light cauliflower soup. You can add a couple of potatoes, too, just make sure the cauliflower is the base of your soup.
Fritters are far away from healthy dish, but you can make a lighter version of them. Crisp cauliflower fritters, where cauliflower replaces carb-heavy potatoes, are pan fried for a crispy exterior without extra oil.
6. Fried rice
You can even make fried “rice” out of cauliflower. This dish contains 190 fewer calories per cup than traditional rice, and pairs beautifully with shrimp and egg – that definitely won’t ruin your diet.
You probably will say that cauliflower rice will fall apart in sushi. Don’t worry – a dash of coconut milk helps the cauliflower mimic the texture of sticky rice in, for example, sushi salmon rolls. If you don’t like fish, feel free to switch out the salmon for any of your favorite sushi fillings.
Cauliflower polenta can be the perfect accompaniment to saucy main dishes that need a mild base to soak up flavor. Using just 5 simple ingredients (fresh cauliflower florets, unsalted chicken stock, water, salt, quick-cooking polenta), you can have this delicious dish on the table in about half an hour.
If you love biscuits, but are afraid of high caloric intake, try to cook cheesy cauliflower biscuits – they are gluten-free and contain less than 25 calories per biscuit. They’re easily served as a meal accompaniment or a bite-size appetizer.
10. Cheese sauce
Cauliflower cheese sauce from steamed cauliflower can get you an extra dose of vegetables and more creaminess. Use this mixture for your grilled cheese sandwiches and pair alongside fresh tomato soup. You can also spread this delicious sauce on crusty French bread (or any bread you prefer).