Cauliflower every part is all the craze proper now. I can see why! Being a non-public chef and well being coach, I’m at all times on the lookout for methods to extend the vegetable content material of my recipes. Cauliflower makes it straightforward to do.
Within the brassica household, cauliflower, together with broccoli, cabbage, Brussel sprouts, kale and collard greens are a number of the healthiest greens to eat. Cauliflower is thought 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 delicate tasting vegetable it lends itself nicely to be candidate for sneaking into nearly 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 is usually used to make pizza crusts, crackers and lots 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 might act as a wholesome filler to bulk up recipes.
There are about 80 North American varieties and the hybrids are available purple, orange and inexperienced colours. The purple shade is as a result of presence of a subtype of flavonoid compounds referred to as anthocyanins. and comprises glucoraphanin which could be transformed to anti-cancer properties within the physique.
All the different sorts and colours have barely totally 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 possibly can depart it within the freezer so it’s at all times accessible till you’re prepared so as to add it to most any recipe. You possibly can “rice,” grate or mix your individual 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 lots 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 rather than rice could be very satisfying, nutritious and scrumptious. You should utilize any recipe for fried rice and simply substitute cauliflower rice as an alternative. When you don’t wish to totally substitute the cauliflower for rice, attempt a mix 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 hen or tofu for added protein. Strive it out and see what you suppose. This recipe is gluten and grain free, plant primarily based, wholesome and nutritious.
Be happy to experiment and add kind of of any ingredient to make it suited to your style. It’s a forgiving recipe however don’t overlook to season it nicely!
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 cook 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 an additional couple of minutes.
Subsequent add your riced cauliflower, peas, coconut aminos, and mirin or white wine. Proceed tossing every part because it cooks. Sprinkle in salt, cowl and let simmer for five minutes. Fold in scrambled eggs.
Let all of it cook dinner one other couple of minutes after which serve. If you wish to add hen or tofu cook 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 purple onion with rice vinegar and olive oil is a superb addition).
Jill Welch is a pure meals educator and chef with greater than 25 years of expertise in serving to individuals enhance their food regimen and way of life. For extra data, go to at TheKitchenGoddess.com.
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