Recently I started cutting down on carbs, and generally trying to make healthier food choices. One discovery I have made is that cauliflower is a fantastic replacement for many carby foods – it’s got quite a neutral taste and texture, so it’s very versatile!
One huge plus of cauliflower is that it’s very high in fiber. Each cauliflower contains roughly 30% of your daily recommended intake of fiber (depending on the size of the cauliflower)!
Fiber helps to keep your gut healthy, and has also been linked with lower risk of heart disease, cancer and diabetes!
It also contains a lot of antioxidants and vitamin C, which boost immune health and help to protect against certain diseases, as well as a nutrient called Choline, which many people are lacking. Choline helps to support brain development, maintains cell membranes, and protects the liver against cholesterol.
Studies have also suggested that Sulforaphane, another antioxidant contained in cauliflower, could help to fight different types of cancer!
How have I used cauliflower in low-carb cooking?
My favourite one has to be cauliflower cheese bites! They are simple and delicious! You need to preheat the oven to about 200 celcius, finely grate a cauliflower, and add in an egg, cheese (I usually add a large handful of cheddar, but it’s up to you!), seasoning (pepper, pinch of salt, herb/s of your choice), and combine. Then create patties (I use silicone cupcake cases), and put them in the oven and cook them for 15-20 mins (until they have browned). Enjoy!
Another way I have enjoyed cauliflower is by using it as a substitute for mashed potato! In this way it can be used in many dishes – sausage and mash, roast dinner, shepherd’s pie, etc. First you need to chop up the cauliflower into florets, and cover with olive oil (drizzle or spray), add some herbs if you like them, and roast the florets in the oven for about 20 mins, so they have just started to brown.
Then transfer to a food processor (I use a magic bullet), add about ¼ cup of sour cream, and blend it. Heat up 3 tablespoons of butter in a small pan, and when it starts to turn golden add a chopped clove of garlic. When the garlic butter has all browned, add it to the blended mixture (add some cheese too if you want), and blend it some more until combined. Add all of it to the pan to reheat before you serve it !