cauliflower

BAKED CAULIFLOWER RECIPES FOR WEIGHT LOSS

BAKED CAULIFLOWER RECIPES FOR WEIGHT LOSS

Do you know that baked cauliflower recipes could be your way to avoid obesity? Do you know how much water it contains to help your digestion? Have you thought of how far it goes to prevent you from having constipation and other inflammatory bowel diseases? Cauliflower is a cruciferous vegetable. This vegetable is high in fiber and vitamins. It is also an antioxidant and phytonutrient that prevents diseases. Its head can be steamed, fried, grilled, roasted, pickled, or eaten raw. But in this recipe, it takes a baking process

How Cauliflower Aids Weight Loss 

Cauliflower contains some unique plant compounds. It also includes a large amount of fiber, which helps to slow down digestion. Thereby reducing the number of calories you consume for a whole day. This is very important for controlling your weight. You’ll get 3 grams of fiber in one cup of cauliflower which makes 10% of your daily needs. Fiber reduces inflammation, promotes digestive health. Further, it reduces the risk of having constipation, diverticulitis, and inflammatory bowel disease. You can also be sure that baked cauliflower recipes reduces your risk of getting obese.

Cauliflower contains 92% of water, which aids weight loss. Apart from weight loss, cauliflower helps you reduce the risk of getting heart disease, diabetes, or cancer. It’s a good source of protein and vitamins.

Cauliflower is low in calories. You can eat a lot of baked cauliflower recipes without gaining weight because it has only 25 calories in a cup. It could substitute food with high calories such as flour and rice.

Easy Baked Cauliflower Recipes

1.    Cauliflower Cheesy Bread

baked cauliflower recipes cheesy bread
Photo Credit: The Foodie Physician

It is an American appetizer with the cauliflower forming the base of a gluten-free bread topped with cheese.

Preparation Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Ingredients

  • 1 teaspoon of dried Italian seasoning or dried herb mix
  • 1 head of cauliflower about 2 pounds
  • 2 egg whites or one large egg
  • Marinara sauce for serving
  • Salt and pepper to taste
  • 1 cup of shredded cheese

Preparations

  1. First, set your oven to preheat to 450֯f
  2. Take out the outer leave of the cauliflower and cut them into the floret
  3. Place the cauliflower into your food processor. Cut until the cauliflower looks rice-like.
  4. Transfer the chopped cauliflower into a safe microwave bowl. Cook it in the microwave for 10 minutes. You could also bake the cauliflower at 375 for 20 minutes.
  5. Leave it to cool for about 10 minutes. Transfer it into a bowl and line with cheesecloth. Squeeze out as much liquid as you can from cauliflower. You should get at least half a cup of the liquid.
  6. Put the cauliflower in a mixing bowl, add egg, Italian seasoning, ¼ teaspoon of salt, 1/8 teaspoon of pepper, 1/2 cup of cheese then mix well
  7. Place the mixture on a baking sheet. Then, make the dough into a triangle of about 8×12 inches and 1/4-inch width.
  8. Put the dough in an oven to bake for about 15-20 minutes.
  9. Bring out your dough and sprinkle ½ cup of cheese on top. Allow it bake for five more minutes
  10. Cut the bread into 16 breadsticks and serve with marinara.

Nutritional Facts

Fat 3g; Carbohydrate 1g; protein 4g; calories 51.

2.    Cauliflower Tater Tots

Baked Cauliflower recipes tater tots
Photo Credit: Living Well Kitchen

Here is another healthy side dish for weight loss. You can add this to your list as well.

Preparation time: 15 minutes

Cook time: 30 minutes

Total time: 45 minutes

Ingredients

For cauliflower tater tots

  • ¼ teaspoon salt
  • ½ teaspoon of garlic powder
  • ¼ teaspoon of onion powder
  • 1/3 cup of coconut flour
  • 1/8 of black pepper
  • 1/8 of teaspoon cayenne pepper
  • 2 large eggs
  • 16-ounce of riced cauliflower
  • 2 teaspoon of avocado oil

For ketchup

  • ¼ cup of ketchup
  • 1 teaspoon harissa paste

Preparations

  1. Preheat your oven to 375 degrees. Sprinkle oil on a baking sheet and leave it aside
  2. Steam cauliflower for 5 minutes. Drain well and transfer into your food processor.
  3. Pulse riced cauliflower 30 seconds; it should be fine like mashed potatoes.
  4. Transfer cauliflower into a bowl, add coconut flour, onion powder, salt, pepper, garlic powder, eggs. Make sure to stir well.
  5. Mould the mixture into an oval shape by scooping it into tablespoon-sized balls. Make sure the balls are still on the baking sheet.
  6. Bake for about 20 minutes in a preheated oven. Take out the baking sheet and flip balls over. Bake for 12 minutes more.
  7. Stir ketchup and harissa together and serve with tots.

Nutritional facts

Fat 4g; Carbohydrate 7g; protein 4g; calories 82. (Nutritional value does not include ketchup).

3.    Cheesy Cauliflower Alfredo Bake Recipe

baked cauliflower recipes
Photo Credit: Crunchy Creamy Sweet

This is a creamy side dish with cauliflower and garlicky Alfredo sauce. By adding chicken and beans, it could be transformed into a full meal.

Preparation time: 20 minutes

Cook time: 20 minutes

Total time: 40 minutes

Ingredient

  • 5 cups of cauliflower florets
  • ½ teaspoon of salt
  • ¼ teaspoon of coarsely ground black pepper
  • 2 cups of half and half
  • 3 garlic cloves, lightly smashed
  • 2 tablespoons of cornstarch
  • 2 tablespoons of butter
  • ¾ cup of shredded mozzarella cheese
  • ½ Italian seasoning
  • 2 teaspoons of chopped parsley for garnish
  • ½ cup of parmesan cheese
  • 15 peeled medium shrimp for garnish

Preparations

  1. Steam cauliflower till its soft and Drain and place in a buttered casserole dish.
  2. Melt butter in a preferred medium-sized saucepan. Then add garlic and allow it meltdown for 2 minutes
  3. In a mixing bowl, whisk corn starch, salt, pepper, Italian seasoning, and half. Gradually pour it into the saucepan with your melted butter in it. Then, stir until it is thick.
  4. After stirring, add parmesan cheese and stir again. Then, preheat your oven to 375֯f.
  5. Pour Alfredo sauce and sprinkle shredded mozzarella over your cauliflower dough.
  6. Now, Bake for at least 15 minutes until the mozzarella melts completely.
  7. Lastly, chop parsley and shrimp for garnish.

Nutritional facts

Fat 28g; Carbohydrate 17g; protein 15g; calories 375.

4.    Cauliflower Parmesan Crispy

Photo Credit: Will Cook For Smiles

Preparation time: 30 minutes

Cook time: 17 minutes

Total time: 47 minutes

Ingredients

  • 1 tablespoon of dry parsley
  • 1 teaspoon of garlic powder
  • 3 Ib head of cauliflower
  • ¾ cup of grated parmesan cheese
  • Salt to taste

Preparations

  1. Pluck cauliflower florets from the stem
  2. Steam the florets for about 12 to 15 minutes.
  3. Transfer cauliflower floret into a food processor and pulse until floret becomes fine and without chunks.
  4. Then, use a kitchen towel or cheesecloth to squeeze out all the liquids. But make sure you do this after it cools.
  5. Put floret into a mixing bowl, add garlic powder, parmesan cheese, dry parsley, and mix well. After tasting, you could add salt if required.
  6. Preheat your oven to about 425 degrees and line your baking sheet.
  7. Scoop out cauliflower dough with your baking scoop. Then, make it into a ball with your hand and arrange them on your baking sheet.
  8. Flatten your dough into a disk by pressing. You should get about 12 pieces
  9. Bake the dough for about 15 minutes until it is golden brown.
  10. Leave the cauliflower crisps to cool for some minutes and then take them out with a spatula.

Nutritional Fact

Fat 5g; Carbohydrate 18g; protein 13g; calories 162kcal.

5.    Cauliflower Pizza Crust Recipe

Photo Credit: Wholesome Yum

This recipe is light and has more cheese. It doesn’t require squeezing the liquid from the rice.

Preparation time: 15 minutes

Cook time: 30 minutes

Total time: 45 minutes

Ingredient

  • 1 large egg
  • ½ tablespoon of Italian seasoning
  • ½ teaspoon of garlic powder
  • 1 1/2 cup of grated parmesan cheese
  • 1 ½ cauliflower

Preparation

  1. If you plan to use a pizza pan or pizza stone, place parchment paper onto a pizza peel. Preheat your oven to 400 degrees.
  2. Next, put your cauliflower into a food processor and pulse it.
  3. Then, stir fry cauliflower for about 10 minutes in a saucepan until it becomes very soft.
  4. Whisk the egg in a large bowl, and add parmesan cheese. Put in garlic powder and Italian seasoning if you want to use it.
  5. When the cauliflower is soft, place it in a kitchen towel and squeeze out liquid (if you are making a large pizza). Or, stir the cauliflower rice into the egg and cheese mixture (for making smaller pizza).
  6. Pour and spread your dough on the parchment paper. It should be about ¼ inch thick.
  7. If using a pizza pan, just place the pan inside the oven directly.  With a pizza stone, use the pizza peel to transfer the parchment paper onto the stone in the oven
  8. Bake for 20 minutes. Make sure the edges are golden, and the top is dry.
  9. Add toppings of your choice and return the crust to the oven.
  10. Then, allow it to heat up for 5-10 minutes. Serve hot.

Nutritional Fact

Fat 6g; Carbohydrate 5g; protein 10g; calories 106kcal. (Nutritional value does not include toppings).

Obviously, you should add these recipes to your list. They are good examples of a healthy diet for your family and also perfect for weight loss. Reduce the risk of cancer, diabetes, and heart disease for your aged family members today.

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