5 Healthy Cauliflower Recipes You Will Crave After Eating

During the month of May I switched to a strict vegetarian diet. To my surprise, it was fulfilling. I didn’t crave beef because Beyond Meat makes it easy to substitute meat choices and is equally satisfying. Though I don’t think I could be a full-time vegetarian because I love fish too much, I did find healthier ways to prepare some of my favorite, and least favorite veggies. These are not my personal recipes, but I’ve tried all of them and love them. I never thought I would like cauliflower, but here I am! This delicious veggie is packed with potential.

With my newest food discovery: I’m always late to the party, I’ve rounded up a list of my go-to cauliflower dishes for you to try now. Cauliflower contains fiber to enhance weight loss, and digestion and choline that is essential for memory. It’s also packed with antioxidants that can fight cancer.

Here are my Top 5 Healthy Cauliflower Recipes You Will Crave After Eating.

Cauliflower Grilled Cheese

1 Head cauliflower, (Makes about 4 cups processed cauliflower)
2 Eggs, lightly beaten
1/2 cup finely grated Parmesan
1/2 tsp. oregano
1 1/2 cup shredded vegan Cheddar
  1. Cut cauliflower into florets. Process cauliflower florets in a food processor until the texture looks like rice. You can also grate the cauliflower.
  2. In a medium bowl, combine processed cauliflower, eggs, Parmesan and oregano. Mix until evenly combined. Season with salt and pepper.
  3. Heat a large nonstick skillet over medium heat. Spray with cooking spray then scoop the cauliflower mixture into a small patty on one side of the pan. Repeat to form a second patty on the other side. (These are your slices.) Press down on both pieces with a spatula and cook until golden underneath, about 5 minutes. Flip and cook until the other sides are golden, about 3 minutes more.
  4. Top one cauliflower slice with cheese then place the other cauliflower slice on top. Cook until the cheese is melted, about 2 minutes more per side. Repeat with remaining ingredients.


Mashed Cauliflower

5 Healthy Cauliflower Recipes You Will Crave After Eating

medium heads cauliflower, florets removed
6 oz. cream cheese, softened
1/3 cup milk (Nondairy substitute whipping cream or rice milk)
Kosher salt & fresh ground black pepper
Chopped chives, for garnish
Butter, for serving
  1. Bring a large pot of water to a boil. Add cauliflower florets and cook until tender, 10 minutes. Drain well, pressing with paper towels or a clean dish towel to remove as much excess water as possible.
  2. Return to pot and mash cauliflower with a potato masher until smooth and no large chunks remain.
  3. Stir in cream cheese and milk and season with salt and pepper and mash until completely combined and creamy. (Add a couple tablespoons more milk until you reach desired consistency.)
  4. Garnish with chives, season with more pepper, and top with a pat of butter.


Cauliflower Leek Soup 

3 tbsp. extra-virgin olive oil
leeks, cleaned and white and light green parts thinly sliced
cloves garlic, minced
russet potato, peeled and chopped
large head cauliflower, cut into florets
Kosher salt & fresh ground black pepper
2 cups low-sodium chicken broth
Chopped chives, for garnish
Crumbled bacon, for garnish
  1. In a large pot over medium heat, heat olive oil. Add leeks and cook until golden, 4 minutes. Add garlic and cook until fragrant, 1 minute more.
  2.  Add potato and cauliflower to pot and season with salt and pepper. Add broth, bring to a boil, then reduce heat and simmer, covered, until potatoes and cauliflower are tender, about 20 minutes.   
  3. Remove from heat and, using an immersion blender, blend mixture until smooth. (Alternatively, let soup cool slightly, then ladle into a blender.)   
  4. Season with salt and pepper to taste, then ladle into bowls and garnish with chives and bacon before serving.


Cauliflower Burger Buns


1 large head cauliflower, cut into florets
2 large eggs
1/2 c. freshly grated Parmesan
1 tbsp. cornstarch
kosher salt
Freshly ground black pepper
1 tbsp. sesame seeds
1 lb. ground beef
kosher salt
Freshly ground black pepper
vegetable oil
4 slices cheddar
4 tomato slices
Lettuce, for serving
  1. Preheat oven to 425º and line two baking sheets with parchment paper. On a box grater or in a food processor, grate cauliflower and transfer to a large bowl. Microwave on high, 8 minutes.
  2. Drain thoroughly with paper towels or a cheesecloth until mixture is dry. Add eggs, Parmesan and cornstarch and season with salt and pepper. Mix until combined.
  3. Form cauliflower into eight 4” circles on prepared baking sheets. Sprinkle with sesame seeds and bake until golden, 22 to 25 minutes.
  4. Meanwhile, make burgers: Shape ground beef into four large patties. Season both sides of each patty with salt and pepper.
  5. In a large skillet, heat a very thin layer of vegetable oil. When the oil is hot, add the patties. Cook until cooked to your liking, about 4 minutes per side for medium.
  6. During the last minute of cooking, top each patty with a slice of cheese and cover the skillet with a tight-fitting lid to melt cheese.
  7. Serve burgers on cauliflower buns with tomato and lettuce.

General Tso Cauliflower

5 Healthy Cauliflower Recipes You Will Crave After Eating

large head cauliflower, cut into large florets
1 cup all-purpose flour
1 cup milk
1 cup panko bread crumbs
kosher salt & fresh ground black pepper
1 tbsp. vegetable oil
cloves garlic, minced
1/2 tbsp. freshly grated ginger or 1 teaspoon ground ginger
3/4 c. sweet chili sauce
1/3 c. low-sodium soy sauce
Juice of 1 lime
Cooked rice, for serving
Sesame seeds, for garnish
Green onions, for garnish
  1. Preheat oven to 400º. Dredge cauliflower in flour, milk, and bread crumbs and transfer to a baking sheet lined with a rack or a parchment paper. Season with salt and pepper.
  2. Bake until deeply golden and crispy, 20 to 30 minutes.
  3. Meanwhile, make sauce: In a small saucepan over low heat, heat oil. Add garlic and ginger and cook until fragrant and softened, 2 minutes, then add sweet chili sauce, soy sauce, and lime juice. Simmer 5 minutes until thickened.
  4. Transfer cauliflower to a large bowl and add sauce. Toss gently until completely coated.
  5. Serve over rice with sesame seeds and green onions.

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