CREAMED CAULIFLOWER RECIPE FOR WEIGHT LOSS

Creamed cauliflower recipes are simple, healthy, and surprisingly good. It is light and often said to have replaced mashed potatoes. Getting a tasty meal isn’t so hard; it just depends on how you prepare it. The creamy cauliflower recipe serves as a low-calorie substitute for high-calorie foods and using pounds and pounds of cheese. If you want to eat healthily, you should try the following creamed cauliflower recipes. It could be the best guide to provide your family with a fantastic meal.

Creamed Cauliflower Recipes

1.    Creamy Broccoli and Cauliflower Soup

Creamy broccoli and cauliflower soup is a very luxurious meal. It contains only 47 calories and 7 grams carb per serving. The soup recipe is oil-free, but you can add a little olive oil before serving (for kids). Try it and see why it tops the list of creamed cauliflower recipes.

  Preparation Time: 10 minutes

  Cook Time: 20 minutes

  Total Time: 30 minutes

    Ingredients

• 4 cups of broccoli florets
• A cup of water
• ½ cup of chopped white onion
• 2 cups of cauliflower florets
• 2 tablespoons of almond flour (you could use two tablespoons of raw cashew or a small white potato for substitute)
• 1 cinnamon stick
• 6 cloves of garlic
• 1 bay leaf
• Nutmeg (freshly grated)
• 2 teaspoon of Dijon mustard
• 1.5 cups of more chilled water
• 1 teaspoon of dried Italian seasoning
• Chili flakes
• Handful steamed broccoli
• Salt and pepper to taste

Preparation

1. First, turn the instant pot on sauté mode.
2. Add your chopped onion, a little salt, and two or more tablespoons of water. Then stir for a minute or until the onions become translucent.
3. Add your garlic and stir for 30 seconds. After this, you can then turn off the sauté mode.
4. When your garlic and onion is ready, add in a cup of water, bay leaf, broccoli, cauliflower, cinnamon stick, mustard, and salt to taste.  (put in cashew or white potato to soften if you are not using almond flour). Make sure you set manual high to 2 minutes. Also, the black knob should be in the sealing position.
5. When the IP beeps, put a dishtowel and with a spoon slowly move it to vent (quick release). And once the silver pin drops, you can open your instant pot safely by using two dishcloths to lift the inner pot and place it in a potholder to cool.
6. Then, add 1.5 cups of chilled water first, then take out the cinnamon and bay leaf before blending the mixture.
7. Once it is cool, pour the mixture into a blender and add the almond flour. You could blend the mixture bit by bit, to prevent the blender from being overfull. For consistency, add more water and blend until it is smooth.
8. After blending, transfer the mixture into a pot. Then, add pepper and nutmeg.
9. Press sauté mode and let it simmer. Ensure you stir occasionally and cover your pot loosely because it tends to splatter.
10. Lastly, adjust seasoning to your preference. The soup tends to thicken as it cools.

Nutritional Facts

Fat 1g; Carbohydrate 7g; protein 3g; calories 47 kcal.

2.    Creamy Cauliflower Mashed Potatoes Recipe

This recipe could be substituted for mashed potatoes, which you have to peel, chop, mash and bake. Creamy Cauliflower mashed potatoes are lighter and simple.

  Preparation Time: 10 minutes

  Cook Time: 15 minutes

  Total Time: 25 minutes

   Ingredients

• 2 heads of cauliflower
• 1 clove of garlic
• 6 tablespoons of butter
• 1/3 cup grated parmesan cheese
• 2 teaspoons of fresh thyme leaves
• Salt and pepper.

Preparation

1. Firstly, set a six-quart saucepot over high heat. Then add 8 cups of water into the pot.
2. Meanwhile, remove the leaves from the cauliflower and cut the flower into florets. Place the cauliflower floret in water, then add more water to submerge the cauliflower completely.
3. Cover and bring to a boil, then lower the heat a little and leave the cauliflower to simmer for about 10 minutes.
4. Cauliflower should be soft and fork-tender before draining off the water.
5. The next step is to set a 14 -16 cup food processor. Then carefully, transfer the tender cauliflower into your food processor.
6. Add butter, I teaspoon of salt, ¼ teaspoon of black pepper. Blend until its smooth.
7. After blending, add parmesan cheese and thyme leaves, pulse again until it is smooth.
8. Then add salt and pepper to taste.
9. Serve warm.

Nutritional Facts

Fat 6.8g; Carbohydrate 2.7g; protein 2.5g; calories 78 kcal.

3.    Creamy Cauliflower Leek Soup

Creamy cauliflower and leek soup have their ingredients whole and straightforward, depending on how you want it. This recipe could make two large servings.

                Preparation Time: 10 minutes

                Cook Time: 15 minutes

                Total Time: 25 minutes   

Ingredients

• 1 head of cauliflower (remove stem and leaves)
• 1 russet potato
• 4-5 cloves garlic
• 1 tablespoon of olive oil
• ½ cup of milk or cream
• ¼ teaspoon of cayenne
• 1 large leek (105 grams)
• 2 cups of vegetable or chicken stock.

Preparation

1. Slice your leek but ensure you reserve only the white and light green part. Take out the dark green leaves and root if it’s still attached.
2. Then, lace leek in a small bowl of water and wash with your finger to remove dirt. Drain and rinse properly.
3. The next step is to heat olive oil over medium heat and add leek. Allow it to cook for 3-4 minutes.
4. Meanwhile, chop garlic as well as cauliflower and potato after peeling. Then add the ingredients into the pot and season generously with salt, pepper, and cayenne.
5. Cook for about 2 minutes. Then you can start adding your vegetable stock or chicken stock. But, ensure that the heat is turned down.
6. Make sure that you allow the potatoes to get very soft, soft enough to mash for about 15 -18 minutes.
7. Puree all your ingredient using an immersion blender (Be careful while transferring the hot mixture)
8. After blending, turn off the heat, then stir in milk or cream.
9. Lastly, taste and add more salt and pepper if needed.

Nutritional Facts

Fat 0.6g; Carbohydrate 8.3g; protein 1.7g; calories 39.1 kcal.

4.    Creamy Cauliflower Mash with Thyme

Cauliflower mash is not a direct replacement for buttery mash potatoes; it is delicious on its own.

Preparation Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Ingredients

• ½ teaspoon of black pepper
• 750g of cauliflower florets
• ¼ teaspoon of sea salt
• 1 tablespoon of cream cheese
• 1 teaspoon of fresh thyme

Preparation

1. Bring a saucepan with 1-inch water to a boil. Add cauliflower florets into a cauliflower floret and steam it for 10 minutes until it is tender.
2. After 10 minutes, check how soft the cauliflower is, using a fork. Drain the water from the saucepan and set aside.
3. Pour the cauliflower into a kitchen towel to remove excess water.
4. Place the cooked cauliflower florets, cream cheese, thyme leaves, pepper, and salt into your saucepan. Blend in an immersion blender and blend for 2 minutes, or until cauliflower is creamy.

Nutritional Facts

Fat 2g; Carbohydrate 10g; protein 4g; calories 60 kcal.

5.    Creamy Cauliflower Alfredo Sauce

Unlike traditional alfredo sauce, there is no butter, flour, and heavy cream. This recipe contains 35 calories per ½ serving.  Yes! You can make a creamy sauce that is also healthy.

Preparation Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Ingredients

• 1 tablespoon of minced garlic
• 4 cups of chicken or vegetable broth
• 5 cups of cauliflower florets
• 4 laughing cow spreadable cheese wedges
• ½ cup of unsweetened plain almond milk
• 2 tablespoons Greek yogurt or freshly grated parmesan cheese.

Preparation

1. Firstly, Sauté garlic under a medium-low heat in a medium pan. Leave it under the heat for about 2-3 minutes or until it is slightly browned and fragrant. Then remove from heat and set aside.
2. Secondly, reduce heat to low. Add half of the cauliflower puree into the pan and stir.
3. Next, bring broth to a boil in a large pot. Add your cauliflower and cook for about 8-10 minutes.
4. Then, transfer cauliflower into a large food processor or blender. Place a fine sieve over a large glass measuring cup. Sieve every cauliflower bits and reserve liquid.
5. Puree cauliflower until it is smooth and free from lumps.
6. Pour half of the cauliflower puree into the garlic you have heated.
7. Now, add laughing cow cheese to the remaining half cauliflower puree and blend until it is smooth.
8. Turn on the heat and set to low and stir both mixtures (cauliflower mixture and cauliflower garlic mixture).
9. Increase heat to medium, add milk and Greek yogurt and stir well.
10. While stirring, add about 2 cups of the reserved broth (add pepper if desired).
11. Lastly, garnish with freshly grated parmesan.

Nutritional Facts

Fat 6.6g; Carbohydrate 17g; protein 7g; calories 142 kcal.

In conclusion, ensure that you make use of good kitchen equipment because it enhances the quality of your food and makes the process easy for you. Trying something different isn’t a taboo; you won’t regret this. These creamed cauliflower recipes are super tasty.