Source: Lilechka75, AdobeStockEveryone who cares about their health and figure knows the benefits of cauliflower. You can make anything from it – side dishes, casseroles, main courses. In this collection, you'll find the best and most diverse recipes to make proper nutrition even more enjoyable!
1. Cauliflower Steaks in the Oven
Source: AdobeStockOriginal, very tasty, and can serve as a main course!
You will need: 1 head of cauliflower, 2 tbsp olive oil, 1 tsp paprika, salt, dried garlic.
Preparation: Slice the cauliflower head into 2-3 cm thick planks. Mix olive oil and all spices, brush the cauliflower on both sides, and place it on parchment paper. Bake for 25-30 minutes in the oven at 180 degrees Celsius.
2. Cauliflower Rice with Vegetables
Source: AdobeStockAn excellent side dish without excess carbohydrates and starch.
You will need: 400 g cauliflower, 1 carrot, 1 bell pepper, 50 g frozen green peas, 1 tbsp soy sauce, salt, spices.
Preparation: Blend the cauliflower florets until they resemble fine crumbs. Dice the vegetables and sauté them in a non-stick pan until soft. Add the cauliflower rice, soy sauce, and spices, then cook for another 5-8 minutes covered over low heat.
3. Healthy Cauliflower and Chicken Breast Casserole
Source: AdobeStockA complete protein dinner that's easy to prepare.
You will need: 400 g cauliflower, 300 g chicken fillet, 2 eggs, 100 g Greek yogurt, 50 g low-fat cheese, salt, spices.
Preparation: Whisk the eggs with Greek yogurt, salt, and spices. Break the cauliflower into small florets, and cut the chicken fillet into pieces. Place everything into an oven-safe dish, pour the egg mixture over it, and sprinkle with grated cheese. Bake for 35-40 minutes in the oven at 180 degrees Celsius.
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4. Healthy Cauliflower Patties
Source: AdobeStockEven picky eaters will love these!
You will need: 400 g cauliflower, 1 egg white, 1.5 tbsp oat flour, 1 clove garlic, 1/2 bunch green onions, salt, spices.
Preparation: Boil cauliflower florets for about 7-8 minutes in boiling water, drain, and lightly squeeze. Blend them into crumbs, but not a puree. Finely chop the green onions, press the garlic, and thoroughly mix all ingredients. With wet hands, form patties from the mixture, then fry them on both sides in a minimal amount of oil in a pan.
5. Healthy Cauliflower Cream Soup
Source: AdobeStockA delicate and velvety soup that will warm you on a cold day.
You will need: 500 g cauliflower, 1 leek, 1-2 potatoes, 100 ml low-fat cream, salt, nutmeg.
Preparation: Cut the vegetables into pieces, cover with water just enough to submerge them, and cook for 15-20 minutes until soft. Then drain some of the water, add warm cream and spices. Blend the soup until smooth and heat for a few more minutes.
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6. Vegetable Salad with Cauliflower
Source: AdobeStockFor a more appetizing hue, add a pinch of turmeric.
You will need: 300 g cauliflower, 2 tomatoes, 1 bell pepper, 1.5 tbsp olive oil, salt.
Preparation: Cook cauliflower florets in boiling water or a steamer until desired tenderness. Chop the remaining vegetables, mix all ingredients together, season with salt, and drizzle with olive oil.
7. Cauliflower Puree
Source: AdobeStockA delightful alternative to plain mashed potatoes.
You will need: 400 g cauliflower, 1.5 tbsp olive oil, 1 bay leaf, salt, spices to taste.
Preparation: Boil cauliflower florets with bay leaf, salt, and spices until soft – this will take approximately 10-15 minutes. Then drain the water and blend the cauliflower until smooth. Add a little olive oil and blend again. Done!
8. Healthy Vegetable Stew with Cauliflower
Source: AdobeStockAn ideal seasonal recipe for vegetable lovers.
You will need: 250 g cauliflower, 120 g zucchini, 120 g tomatoes, 80 g carrots, 70 g green beans, 60 g onion, 60 g celery stalk, herbs, salt, spices.
Preparation: Roughly chop all vegetables and separately sauté onion, celery, and carrots with a spoonful of water until soft. Add small cauliflower florets and green beans, then simmer for 6-8 minutes covered over low heat.
Then add the zucchini to the pan and simmer for the same amount of time. Finally, add tomatoes, herbs, salt, and spices, and cook the stew until done.
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9. Healthy Cauliflower Pizza Crust
Source: AdobeStockIf you're craving pizza but on a diet – this recipe is for you.
You will need: 500 g cauliflower, 1 egg, 50 g hard cheese, salt, spices to taste.
Preparation: Grate the cauliflower and sauté for 5-6 minutes until soft. After that, squeeze out excess liquid and mix with egg, salt, spices, and grated cheese.
Form a round crust on parchment paper and bake for 15-20 minutes in the oven at 200 degrees Celsius until golden. Add any healthy pizza toppings and bake for another 5-7 minutes.
10. Healthy Cauliflower Fritters
Source: AdobeStockA light breakfast or snack that everyone will love.
You will need: 300 g cauliflower, 1 egg, 2 tbsp rice flour, herbs, salt, spices.
Preparation: Boil cauliflower florets for 5 minutes in boiling water, drain, and finely chop with a knife. Mix all ingredients together and spoon the batter onto a heated non-stick pan. Fry the fritters on both sides, covered.
11. Whole Roasted Cauliflower with Mustard
Source: AdobeStockThis impressive dish will be a true centerpiece for your table!
You will need: 1 head of cauliflower, 2 tbsp olive oil, 1 tsp mustard, 1 tbsp lemon juice, salt, turmeric.
Preparation: Boil a small head of cauliflower for about 7-10 minutes in salted water and let it cool. Separately mix olive oil, mustard, lemon juice, and turmeric, then thoroughly coat the cauliflower on all sides with this marinade. Roast it for 20-25 minutes in the oven at 200 degrees Celsius until golden brown.
12. Cauliflower Hummus
Source: AdobeStockAn interesting appetizer where cauliflower replaces chickpeas.
You will need: 300 g cauliflower, 2 tbsp tahini paste, 1 clove garlic, 1 tbsp lemon juice, salt, cumin, other spices to taste.
Preparation: Roast cauliflower florets in the oven or steam them until soft. Place all ingredients in a blender and blend until creamy. If the hummus is too thick, add a little water.