0
The Madera Tribune

Website content may not be published, broadcast, rewritten or redistributed without prior written approval from the publisher.

Cauliflower works for low-carb diets

October 27, 2018

Cathie Campbell/For The Madera Tribune
If you are cutting carbs, these cheesy cauliflower muffins might appeal to you.

While I am not on any official diet, such as Atkins or the popular Keto, I still am engaged in cutting way back on the carbs I eat. I found some recipes that use cauliflower as a base, and in one case I used almond flour. It is nice that many different non-wheat flours are now available in grocery stores.


As a diabetic, it can be challenging to test many of the recipes I find. Not a problem with cauliflower, though. If you are cutting carbs or even just thinking about it, I hope you find some recipes here that you will like.

Cauliflower breadsticks


1 head raw cauliflower


1/2 cup mozzarella cheese, shredded


1/2 cup Parmesan cheese, shaved


1 large egg


1/2 tablespoon garlic, minced


1/2 tablespoon fresh basil, chopped


1/2 tablespoon fresh Italian flat-leaf parsley, chopped


1 teaspoon salt


1/2 teaspoon freshly ground black pepper


3/4 cup mozzarella cheese, shredded

1. Preheat oven to 425. Line a baking sheet with parchment paper. Rice the cauliflower by coring it and breaking it into florets. Then place it in the bowl of a food processor. Pulse until it is the texture of rice. (If the cauliflower seems to contain a lot of moisture, squeeze dry with a paper towel.)


2. In a large bowl, mix the crumbled cauliflower, 1/2 cup shredded mozzarella cheese, 1/2 cup Parmesan cheese, 1 egg, 1/2 tablespoon fresh garlic, 1/2 tablespoon fresh basil, 1/2 tablespoon fresh parsley, 1 teaspoon salt and 1/2 teaspoon black pepper until combined and the mixture holds together. Place the mixture onto the lined baking sheet and spread out into a rectangle about 9-by-7-inches and 1/4-inch thick.


3. Bake in preheated oven for 10 to 12 minutes. Remove from oven and top with 3/4 cup shredded mozzarella cheese and return to oven to continue baking until the cheese is melted and starting to brown. Cool about 10 minutes and cut into breadstick shapes. Garnish with fresh herbs and Parmesan cheese.

Roasted cauliflower with garlic, olive oil and lemon


5 to 6 cups cauliflower florets, about 1 1/2 inches in diameter (from 1 medium cauliflower)


1/4 cup extra-virgin olive oil


1 tablespoon sliced garlic


2 tablespoons lemon juice


1 teaspoon salt


1/2 teaspoon black pepper


2 tablespoons grated Parmesan cheese


Chopped chives, for garnish

1. Preheat oven to 425. Place cauliflower florets in a large saute pan or a roasting pan. Drizzle the olive oil over the cauliflower, and season with the garlic, lemon juice, salt and pepper.


2. Place the saute/roasting pan in the oven and cook for 15 minutes, stirring occasionally to ensure even roasting. Remove from the oven and sprinkle with the Parmesan. Garnish with chopped chives and serve immediately while still warm.

Cauliflower muffins


3 cups finely chopped raw cauliflower florets (approximately 1/2 a head of cauliflower)


2 large eggs


1 cup shredded Cheddar cheese, divided


1/4 cup almond flour


1/2 teaspoon baking powder


1/2 teaspoon dry Italian seasoning herb blend


1/4 teaspoon onion powder


1/4 teaspoon garlic powder

1. Preheat oven to 375. Line a cupcake or muffin pan with cupcake liners.(There are parchment paper liners that work great.)


2. Combine cauliflower, eggs, 1/2 cup cheese, almond flour, baking powder, Italian seasoning, onion powder and garlic powder. Mix with a large spoon or spatula until smooth.


3. Using an ice cream scooper, scoop batter into muffin cups, about 2/3 full. You should be able to fill 11 liners. Sprinkle 1/2 cup of shredded cheese over muffins.


4. Bake for 20 to 25 minutes until muffins are completely cooked and no longer wet to the touch. If desired, garnish with fresh chopped parsley before serving.

Cauliflower tortillas


3/4 large head cauliflower (or two cups riced)


2 large eggs


1/4 cup chopped fresh cilantro


1/2 medium lime, juiced and zested


Salt and freshly ground black pepper, to taste

1. Preheat oven to 375. Line a baking sheet with parchment paper.


2. Trim the cauliflower, cut it into small, uniform pieces, and pulse in a food processor in batches until you get a couscous-like consistency. The finely riced cauliflower should make about 2 cups packed.


3. Place the cauliflower in a microwave-safe bowl and microwave for 2 minutes, then stir and microwave again for another 2 minutes. If you don’t use a microwave, a steamer works just as well. Place the cauliflower in a fine cheesecloth and squeeze out as much liquid as possible. Be careful, as mixture will be very hot.


4. In a medium bowl, whisk the eggs. Add in cauliflower, cilantro, lime, salt and pepper. Mix until well combined. Use your hands to shape 6 small tortillas on the parchment paper.


5. Bake in preheated oven for 10 minutes, carefully flip each tortilla, and return to the oven for an additional 5 to 7 minutes, or until completely set. Place tortillas on a wire rack to cool slightly.


6. Heat a medium-sized skillet on medium. Place a baked tortilla in the pan, pressing down slightly, and brown for 1 to 2 minutes on each side. Repeat with remaining tortillas.

Keywords:

Please reload

Recently Featured Articles

More than 250 screened at checkpoint

1/9
Please reload