“Cauliflower is amazing because it works with almost every diet out there vegan, gluten-free, low carb, Paleo and it’s flavor neutral, so it absorbs the taste of whatever you pair it with,” says Kara Lydon, R.D.
Stock up on the fresh stuff (or grab a steamer bag from the frozen aisle) and whip up one of these healthy swaps currently trending on Pinterest.
Buffalo Cauliflower:
Score the tang and crunch of chicken wings sans the calorie bomb of fried, fatty skin. Roast cauliflower in a superlight, crispy breading (or straight up), add hot sauce and a few blue cheese crumbles, and boom finger-licking goodness.
Cauliflower Breadsticks:
Cancel Dominos! You can make low-carb breadsticks, instead, by pulsing cauliflower in a food processor until it has a rice-like consistency. Mix it with cheese, fresh herbs, and an egg, and spread it out onto a baking sheet 'til you see golden-crusted goodness then add some cheese and garlic on top.
Cauliflower Rice:
Easiest side dish ever alert: Pulse cauliflower in a food processor (or use a grater) and sauté the ‘rice’ for five minutes with a little salt, pepper, and olive oil. The fluffy, light texture is perfect for replacing couscous, or a sneaky simple carb like pasta that won't keep you satisfied, says Lydon.
Cauliflower Pizza Crust:
Pizza’s even more heavenly when the crust has fewer carbs and cals, and more fiber. “This is so easy: Steam chopped cauliflower, and then add your binding components like an egg or cheese and bake it before adding toppings,” says Julie Harrington, R.D., author of RDeliciousKitchen.com. (Want more recipes to get you on your weight-loss journey? Check out the Women's Health Body Clock Diet.)
Cauliflower Tater Tots:
Microwave finely chopped cauliflower, then add panko, parsley, parmesan and egg before scooping the mixture into muffin tins. “The extra fiber from the cauliflower means this snack will stay with you longer,” says Harrington.
Cauliflower Mash:
White potatoes, which taste ah-mazing but can cause your blood sugar to shoot up and down, are regularly linked to weight gain but stick with cauliflower in disguise and you might not even miss them.
Boil cauliflower with garlic until it’s tender, then toss it in a food processor with butter, salt and pepper, and blend until smooth for a Thanksgiving-worthy side dish.
Boil cauliflower with garlic until it’s tender, then toss it in a food processor with butter, salt and pepper, and blend until smooth for a Thanksgiving-worthy side dish.
Cauliflower Steaks:
Slice a head of cauliflower through the center so you get large, flat pieces, then season and roast on a baking sheet for crispy edges and a juicy center, says Palmer.
Cauliflower Hummus:
Combine roasted cauliflower in a food processor with olive oil, lemon juice, tahini, garlic, salt, pepper and cumin, then blend until smooth and get the carrots ready for dipping.
Cauliflower Tostadas:
Create perfect little Mexican tortillas to hold black bean salsa or pulled chicken just pulse cauliflower in the food processor, mix with eggs, salt and pepper, and bake until golden brown, says Lydon, the brains behind this recipe.
Cauliflower Fried Rice:
Add a bag of frozen mixed veggies to grated cauliflower in a wok, throw in some scrambled eggs and soy sauce, and voila low carb Chinese awesomeness with extra fiber.
Cauliflower Mac and Cheese:
Carrots, coconut milk, and squash can be added to sautéed cauliflower for a no-cheese ‘cheese’ sauce that'll squash your hankering for the gooey favorite.
Cauliflower Potato Salad:
Boil cauliflower until it’s tender, add some hard-boiled eggs, mustard, and mayo, then go to town on this perfect summer side dish that won't spike your blood sugar and leave you craving more.
Cauliflower Fritters:
Mash steamed cauliflower, combine it with cheese and eggs to form ‘patties’ and cook on the stovetop for a quick, healthy dinner. Don’t forget a yummy Greek yogurt dipping sauce.
Cauliflower Chowder:
Boil cauliflower in a veggie broth, toss in onion and garlic, then blend until smooth for a cozy comfort meal.
Cauliflower Muffins:
Adding a small amount of coconut flour and baking powder (plus other flavor enhancers like jalapeno, cheese, and onion flakes) makes cauliflower the perfect brunch compliment to eggs in you're a.m. meal.
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