If you are looking to upgrade your meals all while sticking to a healthier diet, cauliflower is your new best friend. Cauliflower can be used in so many different ways than just steaming it and leaving it as a side dish.
All About Cauliflower
Before we “dig” into all of the creative ways to incorporate cauliflower into your meals, let’s take a closer look at this nutrient-packed veggie. Cauliflower is high in fiber and is a healthier alternative to carbs. It is composed of three major parts: the head (florets), the thick stem, and the leaves. The stem is typically discarded and the leaves are edible, but rarely used. For the recipes outlined below, you’ll most often just use the florets.
Cauliflower Benefits
Consuming cauliflower has many benefits including:
- Promotes healthy digestion
- Strengthens bones Improves cardiovascular health
- Helps in preventing cancer
10 Ways to Incorporate Cauliflower in Your Diet
Now that you can see the benefits of adding cauliflower to your meals, here are ten clever ways to eat cauliflower and still enjoy your favorite meals!
1. Pizza with Cauliflower Crust
Pizza is something that is hard to live without. You don’t have to give up your favorite meal to live a healthier lifestyle! Swap out your normal pizza crust with one made out of cauliflower. You still get the crunch of the pizza crust without all the calories!
2. Steamed or Fried Rice
Rice is a great side dish, but it is heavy on carbohydrates. If you are on a low-carb diet, like keto, you’ll have to cut down on your carb intake. Instead of sacrificing steamed or fried rice, choose to make rice out of cauliflower. Simply remove the stem and leaves from the cauliflower, then grate the remaining florets and fry in a pan!
3. Cauliflower Tortillas
You can still enjoy Taco Tuesday or a yummy breakfast burrito with cauliflower, trust us. Cauliflower tortillas are just as delicious as regular ones and you are making a healthy choice! To make cauliflower tortillas you need to:
- Remove stems and put the remaining cauliflower in a food processor
- Steam the finely chopped cauliflower for 5 minutes
- Let it cool then squeeze the remaining water out of it (this is important because too much water will cause your tortillas to become soggy!)
- Add eggs and seasoning
- Roll into balls, flatten, and then place on parchment paper
- Cook in the oven for 15 minutes at 375°, making sure to flip after 10 minutes
4. Hummus
For a delicious and nutritious snack, you can whip up some yummy cauliflower hummus. Just combine steamed cauliflower with tahini, lemon juice, and your choice of seasoning into a food processor. Serve with veggies for a midday snack!
5. Grilled Cheese
Another favorite you don’t have to give up for healthier eating is grilled cheese. All you have to do is substitute the bread slices with a cauliflower crust. You can still enjoy the ooey gooey cheesy goodness without all the extra calories!
6. Nachos
Enjoy yummy nachos without the guilt with cauliflower nachos. Swap tortilla chips with roasted cauliflower as the base of your nachos. Then, bake in the oven with cheese and all the fixings you normally put on your nachos. This is a healthy alternative to a party favorite that can be served with salsa or guacamole.
7. Mashed Cauliflower
Struggling to give up starchy potatoes to complement your meaty dinners? Luckily, you can recreate mashed potatoes with mashed cauliflower instead! Avoid boiling cauliflower before you mash because cauliflower already contains so much moisture. Instead, bake the cauliflower and then mash it with cream and olive oil. Add garlic and chives to finish it off!
8. Slow-Cooked Cauliflower and Cheese
Mac and cheese is a weakness, we know! In order to make a healthier equivalent, sub the macaroni for cauliflower florets instead. For the cheese, combine condensed cheddar soup with seasoning and evaporated milk in a pan. Once that is melted, put the cheese and the florets in a slow cooker for 3 hours. This is an easy dinner your whole family can enjoy!
9. Cauliflower Tots
If you are looking to get your kids on board the cauliflower train, try making cauliflower tots for a yummy and healthy after-school snack. Steam cauliflower florets and combine them with eggs, cheese, onions, and breadcrumbs. Roll into small balls and bake in the oven. Easy and delicious!
10. Creamy Cauliflower Sauce
Another versatile use of cauliflower is to cook creamy cauliflower sauce. This can be used in substitution of alfredo sauce, as a pizza sauce, or even on top of steak! Simply puree the cauliflower florets and add your favorite seasoning for a tasty sauce packed with nutrition.
Find Everything You Need for Cauliflower Meals at Ward’s Supermarket
With so many creative and clever ways to add cauliflower to your cooking, you’ll be wanting to best and freshest cauliflower. Look no further than Ward’s Supermarket for the best cauliflower and other grocery products in Gainesville. We have everything you need to create delicious cauliflower meals without sacrificing freshness or quality!
