Thursday, November 26, 2020

November 26, 2020

 

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 high fiber and water content. In short, all these properties help in weight loss.

Cauliflower recipes for weight loss

1-Roasted Cauliflower Steaks
source

Ingredients


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 mixture evenly

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

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

Garnish it with parsley and serve it

2-Cauliflower potato salad
source

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
source

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 15 more minutes.

Garnish with coriander. Serve hot with ketchup.


4-Mexican cauliflower rice 

Ingredients
source


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 are 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

source

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 
source

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 
source

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 
source

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
source

2 large cloves 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
source


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 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





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