Cauliflower the whole lot is all the craze proper now. I can see why! Being a personal chef and well being coach, I’m at all times searching for methods to extend the vegetable content material of my recipes. Cauliflower makes it simple to do.
Within the brassica household, cauliflower, together with broccoli, cabbage, Brussel sprouts, kale and collard greens are among the healthiest greens to eat. Cauliflower is understood for its most cancers preventing properties, as a result of phytochemical and fiber content material and is excessive in nutritional vitamins and minerals.
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All of this, in addition to being decrease in carbohydrates and sugars, makes it worthy of a starring function on the desk. As a particularly versatile and gentle tasting vegetable it lends itself effectively to be an excellent candidate for sneaking into virtually each recipe. I’m not exaggerating.
I personally use it in soups, stews, beans, stir-fry, as a rice substitute, and added to potatoes for a decrease carb, and more healthy model of mashed potatoes. It’s also used to make pizza crusts, crackers and plenty of different low carb comfort meals. The one factor I haven’t used it in but is dessert.
Cauliflower takes on no matter taste is added to it and may act as a wholesome filler to bulk up recipes.
There are about 80 North American varieties and the hybrids are available in purple, orange and inexperienced colours. The purple coloration is as a result of presence of a subtype of flavonoid compounds known as anthocyanins. and incorporates glucoraphanin which might be transformed to anti-cancer properties within the physique.
All the differing types and colours have barely completely different vitamin, mineral and phytochemical profiles however are equally lovely and nutritious and deserving of a spot on the plate. One very handy strategy to make the most of cauliflower is by buying frozen cauliflower riced.
You’ll be able to depart it within the freezer so it’s at all times out there till you might be prepared so as to add it to most any recipe. You’ll be able to “rice,” grate or mix your personal however shopping for it “able to go” takes a step out of meal preparation. It makes placing a meal collectively fast and straightforward. There are a lot of methods to make use of riced cauliflower.
One of many methods I like to make use of it’s for fried “rice.” Fried rice utilizing cauliflower instead of rice may be very satisfying, nutritious and scrumptious. You need to use any recipe for fried rice and simply substitute cauliflower rice as a replacement. For those who don’t need to totally substitute the cauliflower for rice, strive a mixture of half rice and half cauliflower.
Right here is my recipe for fried cauliflower rice. This recipe has eggs however you possibly can simply make it vegan. If desired, add rooster or tofu for added protein. Strive it out and see what you suppose. This recipe is gluten and grain free, plant based mostly, wholesome and nutritious.
Be at liberty to experiment and add roughly of any ingredient to make it suited to your style. It’s a forgiving recipe however don’t overlook to season it effectively!
Fried Cauliflower Rice
Recipe by The Kitchen Goddess
Thaw cauliflower if utilizing frozen. Put together all of your greens, ginger and garlic, and put aside. Crack eggs in a separate bowl, whip and put aside. Put ½ tablespoon oil in a small pan and prepare dinner eggs till simply achieved. Put aside.
In a bigger pan sauté in remaining oil, onions, carrots, and celery for a minute or two. Add cabbage, ginger and garlic and proceed cooking for one more couple of minutes.
Subsequent add your riced cauliflower, peas, coconut aminos, and mirin or white wine. Proceed tossing the whole lot because it cooks. Sprinkle in salt, cowl and let simmer for five minutes. Fold in scrambled eggs.
Let all of it prepare dinner one other couple of minutes after which serve. If you wish to add rooster or tofu prepare dinner that individually first, put aside and use the identical pan for the eggs.
Garnish with inexperienced onion, if desired, and serve alone or with a small salad (cucumber and crimson onion with rice vinegar and olive oil is a good addition).
Jill Welch is a pure meals educator and chef with greater than 25 years of expertise in serving to folks enhance their food regimen and life-style. For extra data, go to at TheKitchenGoddess.com.
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