Top 10 cauliflower recipes for weight loss

 

Is cauliflower good for weight loss?

Cauliflower is low in calories (25 calories in 1 cup) so you can easily use it without the fear of gaining weight. Cauliflower is an excellent source of minerals and vitamins. It has a high fiber and water content. In short, all these properties help in weight loss.

Cauliflower recipes for weight loss

1-Roasted Cauliflower Steaks

Ingredients

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2 heads cauliflower

½ teaspoon paprika

¼ cup olive oil

1 teaspoon chopped parsley

½ teaspoon black pepper

½ teaspoon garlic powder

1 teaspoon kosher salt

Instructions

Step1: Preheat the oven to 500 degrees

Step2: Cut 1/2 inch thick steaks of cauliflower

Step3: Place cauliflower steaks on a rimmed baking sheet.

Step4: In a small bowl mix together pepper, salt, paprika, and garlic powder.

Step5: Sprinkle olive oil on both sides of steak and also seasoning the mixture evenly

Step6: Tightly cover the sheet and bake for 5 mins.

Step7: Change the side of steak until golden brown colors appear

Garnish it with parsley and serve it

2-Cauliflower potato salad

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Ingredients

1 head cauliflower

Salt and pepper to taste

2 tablespoons olive oil

Dressing

½ cup Greek yogurt

1 tablespoon olive oil

1 garlic clove, crushed

Juice of ½ lemon

1 tablespoon dijon mustard

1 tablespoon honey

2 tablespoons dill, chopped

½ red onion, diced

3 stalks celery, diced

3 hardboiled eggs, chopped

Instructions 

Step1: preheat oven to 400˚F/200˚C.

Step2: Slice cauliflower into small florets.

Step3: Place cauliflower onto the baking sheet and season with pepper, salt, and olive oil. Bake in preheated oven for 25 mins. or until lightly browned.

Step4: In a large bowl, combine all dressing ingredients. Set aside.

Step5: Once the cauliflower is cooked, cool it slightly before adding it to the yogurt dressing.

Step6: Garnish with eggs and freshly chopped dill before serving.

3-Roasted garlic parmesan cauliflower 

Ingredients

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Cauliflower - 540 grams

Olive oil - 1 tablespoon

Garlic - 1 tablespoon

Parmesan cheese - to taste

Salt - 1 teaspoon

Black pepper - 1/2 teaspoon

Paprika - 1 teaspoon

Coriander - for garnishing

Instructions 

Step1: Put the cauliflower into a bowl and add all the ingredients (except parmesan cheese). Mix it well.

Step2: Line a baking sheet with foil. Transfer it to the prepared baking sheet. The florets should be in a single layer.

Step3: Preheat the oven to 400°F/200°C. Bake for 15 minutes and remove it from the oven.

Step4: Turn the florets to the other side, sprinkle with the parmesan cheese and bake for 15 more minutes.

Garnish with coriander. Serve hot with ketchup.

4-Mexican cauliflower rice 

Ingredients

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2 pounds cauliflower

2 tablespoons extra-virgin olive oil

2 teaspoons minced jalapenos

2 teaspoons minced garlic

½ cup diced white onions, ¼-inch dice

½ cup diced tomatoes, ¼-inch dice

½ cup unsalted chicken stock, or vegetable stock

1 teaspoon kosher salt, plus more as needed for seasoning

1 tablespoon chopped cilantro

1 teaspoon cumin

1 tablespoon tomato paste

Instructions 

Step1: Cut cauliflower into 1-inch pieces and blend it. Process or pulse until small rice-sized pieces is made about 6 to 8 pulses. Transfer to a bowl and process the remaining florets into cauliflower rice.

Step2: Heat the pan add olive oil then add garlic and saute it for the 30s.

Step3: Add onion and wait for 1 minute.

Step4: Now add one by one jalapeno, cumin, tomato paste and saute each time for the 30s

Step5: Add cauliflower rice, stock(chicken or vegetable), and salt

Step6: Mix well and cook the cauliflower rice until almost dry

Step7: Turn off the heat and serve 

5-Buffalo roasted cauliflower

Ingredients

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1/4 c. buffalo sauce

1 large head cauliflower, cut into florets

 

 

Instructions 

Step1: Preheat oven to 375°. 

Step2: On a large baking sheet, toss cauliflower with buffalo sauce.

Step3: Roast until tender crispy, 20- 25 minutes.

6-Roasted broccoli and cauliflower

Ingredients 

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4 cup Broccoli florets 

4 cups Cauliflower (florets)

6 cloves Garlic (minced)

2/3 cup grated parmesan cheese

Black pepper

1/3 cup olive oil

Sea salt

Instructions 

Step1: Heat the oven to 400 degrees F

Step2: In a large bowl mix the cauliflower florets and broccoli. Now add garlic, olive oil, and half of the parmesan cheese. Mix well

Step3: Now sprinkle black pepper and sea salt on both sides

Step4: Put it on the baking sheet and bake for 18-22 mins. Until turning brown on both sides

Step5: Before serving add the remaining parmesan cheese. You can also add black pepper and salt according to your taste.

7-Cauliflower pizza crust

Ingredients 

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1 cup mozzarella cheese

1 tsp oregano

Parmesan cheese 

Pizza topping

1 cup cooked, riced cauliflower

2 egg white

1 tsp minced garlic

¼-½ cup pizza sauce

Instructions 

Step1: For making riced cauliflowers take 1 head of cauliflower and chop it. Now blend the chopped cauliflower until the size of rice. In the last step microwave it for 7-8 mins. Preheat the microwave oven to 450 degrees F.

Step2: Spray the pizza pan with cooking spray.

Step3: In a medium bowl, combine cauliflower, mozzarella, egg whites, garlic, and oregano.

Step4: Press the prepared mixture into the pizza pan.

Step5: Now you can sprinkle it with Parmesan cheese.

Step6: Bake for 12-15 minutes.

Step7: After removing from the oven add sauce, cheese, and toppings.

Step8: For melting the cheese place it under the broiler for 30-60s.

8-Creamy Broccoli & Cauliflower Soup

Ingredients 

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1 tsp. olive oil

2 cups of water

1/2 cup of your milk of choice

Salt and pepper for seasoning

1/2 large onion, chopped

1 clove garlic, crushed

1/2 cup salt-reduced vegetable stock (gluten-free if required)

1 cup broccoli florets

1 cup cauliflower florets

Instructions 

Step1:  Heat the oil in a pan. Add garlic and onion fry it until onion becomes soft

Step2: Add cauliflower, broccoli, stock, and water. Boil it and cover it for 15 mins at low flame(water dry)

Step3: Put this material into the blender and blend

Step4: Add milk. Switch on the flame and warm the pan, pour this mixture into the pan and serve once warmed through

9-Easy Cauliflower Fried Rice

 Ingredients

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2 large cloves of garlic pressed 

4 teaspoons sesame oil divided

1/2 yellow onion finely diced

2 tablespoons soy sauce 

2 packages green giant riced cauliflower

2 tablespoons sliced green onions

1/2 - 1 tablespoon lime juice

2 tablespoons chopped cilantro

1 teaspoon red pepper add as per your taste

2 beaten eggs

Instructions

Step1: Heat the 2tsp sesame oil and add onion, garlic. Fry about 5 minutes

Step2: Add cauliflower and 2tsp sesame oil. Fry it until the cauliflower looks soft

Step3: Make a well in the middle, the flame should be low, and add the eggs. Mix it gently

Step4: Before serving add soy sauce and green onion

Step5: Garnish with cilantro and lime juice

10-Cauliflower fried rice

Ingredients

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2 tablespoons extra-virgin oil

1/2 cup finely chopped mushrooms

1 small yellow onion, diced

1 1/2 cups diced frozen mixed veggies (defrost before using)

3 cloves garlic, minced

4 cups cauliflower rice

3 tablespoons Lite Soy Sauce, more or less to taste

1/4 teaspoon crushed red pepper flakes

1/2 teaspoon black pepper

Instructions

Step1: In a pot heat oil over medium flame.

Step2: Saute onions and mushrooms for about 5 minutes.

Step3: Drain off any liquid and add the remaining ingredients.

Step4: Stir and fry until veggies are tender (about 10 minutes)

Cauliflower also good for diabetic patients

Kindly try all these cauliflower recipes for weight loss and give your precious feedback