Tiffany Batsakis, MS, RD, LD
Meals on Wheels of San Antonio
If you are keeping up with my vegetable of the week, you’ll know that last week we talked about Brussels sprouts. This week, we are having a look at cauliflower, also in the same family, and therefore, boasts some of the same nutrient benefits as Brussels sprouts. A-B-C, asparagus, Brussels sprouts, and cauliflower – look, it’s almost like I’m going in alphabetical order! Stay tuned, though. Next week will be a special post!
I wanted to feature cauliflower this week because it is so versatile and is a great vegetable for those who don’t get their recommended daily servings. Keep reading for more. One of my interns, Kalie Thompson, DI, Baptist Health Dietetic Internship Program, wrote up this blog and we are happy to share our love of vegetables with you!
Looking for a new vegetable to try? Well, have you had some cauliflower lately? In just one cup, you will get an array of nutrition benefits. It is low in calories, only 27 per cup, 320 mg of potassium, 5 g carbs, 2.5 g of fiber, 2 g of protein, and also has plenty of vitamin C, folate, B6 and Vitamin K.
Cauliflower is extremely versatile!! You can enjoy it fresh with your favorite healthy dip, roasted, sautéed, boiled, or steamed. You can even make it like rice or mashed potatoes- what a good way to get in your veggies without all the extra calories.
Fun Facts about Cauliflower!
Did you know…? There are actually four major groups of cauliflower. There is Italian, Northern European Annuals, Northwest European Biennials and Asian cauliflower.
There are many different colors and types of cauliflower! The white cauliflower is the most common; while the orange cauliflower, found in Canada, contains 25% more Vitamin A.
In Europe you can find green cauliflower, which is often called “broccoflower.” In Great Britain, the purple variety is common and they are commonly called “Graffiti” or “purple cape.”
Looking for a new cauliflower recipe? “Hold on to your hats”! Below is a delicious recipe for you to try:
Ingredients Makes 4 Slices of ‘Bread”
1 small head cauliflower, cut into small florets (should yield 3 cups of cauliflower rice)
1 egg, lightly beaten
½ cup shredded mozzarella cheese
½ teaspoon fine grain sea salt
¼ teaspoon ground black pepper
Cauliflower crust “bread” slices
Preheat oven to 450°F and place a rack in the middle.
Line a baking sheet with parchment paper. Set aside.
In a food processor, rice the cauliflower florets (it should be evenly chopped but not completely pulverized). OR, you can manually grate the cauliflower with a cheese grater. It only takes a few minutes to grate a whole head of cauliflower.
Transfer cauliflower rice (about 3 cups) to a microwave-safe dish and microwave on high for 8 minutes, until cooked.
Place the cauliflower rice in a clean towel and twist it to squeeze as much moisture as you can (I usually squeeze out over a cup of liquid). This is very important. The cauliflower rice needs to be dry, otherwise you’ll end up with mushy dough, impossible to use as slices of bread.
Transfer the cauliflower rice to a mixing bowl, add egg, mozzarella, salt, pepper and mix well.
Spread cauliflower mixture onto the lined baking sheet and shape into 4 squares.
Place in the oven and bake for about 16 minutes until golden.
Remove and let cool 10 minutes before peeling them off the parchment paper (be careful not to break them!)
One slice: 93 calories, 4.4 grams of fat, 8 grams of carbs, 8 grams of protein and 435 mg of potassium.
When I make this recipe, I use ¼-1/2 cup of shredded parmesan cheese in place of the Mozzarella. I usually top my “bread” with a variety of vegetables and a serving of lean meat. I especially enjoy this treat topped with a bit of pesto, chopped chicken, and a spoonful of gourmet tomato sauce. In a way, it tastes like pizza, but honestly, it’s even better! Also, while this may look like it is a time consuming recipe, it is pretty simple all in all. It does not take long to grate the head of cauliflower and while it is baking, you can assemble what you’d like to put on your “bread.” Additionally, it keeps and reheats well! Enjoy!
One of my open faced “sandwiches,” topped with a portabella mushroom, sautéed spinach, tomatoes, lean chicken sausage, and some shredded cheddar cheese