The Benefits of Cauliflower in Your Weight Loss Journey

weight-loss-Cauliflower-Recipes-KC-Bariatric

When it comes to weight loss – cauliflower is a hot food trend lately in the low-carb spectrum. But do you know the weight loss benefits of eating this cruciferous plant?

Cauliflower is a rich source of Vitamin C, which aids in iron absorption and acts as an antioxidant to fight off infections such as the common cold. It is also high in Vitamin K, Vitamin B6, folate, and fiber. Fiber helps to promote good digestive health to keep symptoms like constipation at bay. Cauliflower is also a great source of antioxidants, which protect our cells from free radicals and inflammation. Cauliflower is high in Choline, an essential nutrient that supports metabolism and a healthy nervous system, and also helps prevent cholesterol from accumulating in the liver. (Source: https://authoritynutrition.com/benefits-of-cauliflower/)

Have you thought about adding cauliflower to your meals? It’s a great low-carb option to enjoy foods that you love, such as pizza and even tacos! Here are some great recipes to get you started.

 

weight-loss-Cauliflower-Pizza-Crust-KC-BariatricCauliflower Pizza Crust  

(from: www.dailydishrecipes.com)

Ingredients:

  • 1 cup cooked, riced cauliflower
  • 2 egg whites
  • 1 cup mozzarella cheese
  • 1 tsp oregano
  • 1 tsp minced garlic
  • ¼-1/2 cup pizza sauce
  • Parmesan cheese (optional)
  • Pizza toppings

Directions:

  1. Riced cauliflower: 1 head cauliflower, washed and patted dry. Chop into small bite size pieces and then process in food processor until the size of rice.
  2. Place riced cauliflower in microwave safe dish and microwave for 7-8 minutes.
  3. Preheat oven 450 degrees F.
  4. Spray pizza pan with non-stick spray.
  5. In a medium bowl, combine cauliflower, egg whites, mozzarella, oregano, and garlic.
  6. Press mixture evenly into pizza pan.
  7. Sprinkle with Parmesan cheese.
  8. Bake 12-15 minutes.
  9. Remove from oven and pan. Add sauce, toppings, cheese.
  10. Place under broiler 30-60 seconds, until cheese is melted.

 

weight-loss-Cauliflower-Salad-KC-Bariatric

Cauliflower “Potato” Salad  

(from: www.thekitchenismyplayground.com)

Ingredients:

  • 1 large head cauliflower, cut into small bite-sized pieces
  • 3 hard-boiled eggs, chopped
  • 3 T low-fat mayonnaise
  • 3 T sour cream (substitute non-fat plain Greek yogurt for increased protein)
  • ¼ cup sweet pickle relish
  • 1 T finely chopped Vidalia onion
  • 1 T mustard
  • 1 tsp salt
  • ¼ tsp black pepper

Directions:

  1. Bring pot of salted water to a boil over high heat. Add chopped cauliflower; cover and cook for 5 minutes. Drain and rinse under cold water to cool and stop the cooking process.
  2. Combine cauliflower and all remaining ingredients. Chill for at least 30 minutes to allow flavors to blend.
  3. Salt and pepper to taste as garnish when serving.

 

weight-loss-Cauliflower-Tortillas-Crust-KC-BariatricCauliflower Tortillas 

(from: www.sugarfreemom.com)

Ingredients:

  • 4 cups cauliflower florets (½ large head)
  • 1 egg or 2 egg whites
  • ½ tsp garlic powder
  • ¼ tsp salt
  • 2.25 cups shredded Mexican cheese

Directions:

  1. Preheat oven to 400 degrees F.
  2. Lay parchment paper on two baking sheets. Set aside.
  3. Place florets into food processor and pulse until grated, and no large pieces remain.
  4. Add remaining ingredients into food processor and pulse until combined.
  5. Scoop 3 tablespoons of mixture onto the baking sheet and pat down into an even, flat, round circle about ¼ inch or 1/8 inch thick. Continue until all tortillas are made (makes ~16).
  6. Bake 15-20 minutes until golden.
  7. Allow to cool then layer between paper towels to absorb grease from the cheese. Keep refrigerated when not using.

And remember, you can always get creative and find other easy ways to prepare! Weight loss can be a wonderful journey and we hope you find these recipes helpful. 

weight-loss-Roasted-Cauliflower-Florets-KC-Bariatric
Roasted Cauliflower Florets
weight-loss-Riced-Broccoli-and-Cauliflower-KC-Bariatric
Riced Broccoli and Cauliflower