Here are some healthy versions of foods that sometimes have a “bad rep”! Cauliflower is nutritious and a good addition to your healthy diet. Try these three healthy and yummy versions of pizza, fried rice, and mac ‘n’ cheese.
1. Cauliflower Pizza
Ingredients:
• 1 large cauliflower
• 1 x 14.5 oz can chopped tomatoes
• sprinkle of dry basil
• sprinkle of dry oregano
• sprinkle of red pepper flakes
• pinch of kosher salt
• 1 garlic clove
• 2 tbsp onion (chopped)
• 2 eggs
• 2 oz low-moisture mozzarella cheese (shredded)
• 1 oz parmesan cheese (finely grated)
• some pepperoni (for toppings)
Instructions:
Separate the florets and the stems.
Break the florets into smaller pieces.
Place the florets in a blender.
Blend until they turn into fine pieces.
Transfer to a pan and let it cook until dry and smooth.
Once done, transfer to a layer of paper towels.
Spread the cauliflower.
Set aside and let it cool for 15 minutes.
Prepare a small blender.
Add chopped tomatoes.
Season with dry basil, dry oregano, red pepper flakes, and kosher salt.
Add garlic clove.
Blend to mix well.
Set aside.
Preheat oven to 400 F.
Once cauliflower florets are cooled down, pat dry some paper towels to remove more moisture.
Transfer the florets into a mixing bowl.
Add two eggs, shredded low-moisture mozzarella cheese, and finely grated parmesan cheese.
Mix well to combine.
Transfer to a parchment-lined baking sheet.
Form into two pizza crusts.
Put it inside the preheated oven.
Let it bake for 15-20 minutes or until golden brown.
Spread tomato sauce on each pizza crust.
Sprinkle some shredded mozzarella cheese.
Add some pepperoni for toppings.
Put it back in the oven.
Let it bake for 8-10 minutes at 400 F until cheese has melted and golden brown.
Let it cool.
Slice into equal portions.
Serve and enjoy!
2. Cauliflower Fried Rice
Ingredients:
• 1 large cauliflower
• some vegetable oil
• 1 egg (beaten)
• 6 oz shiitake mushrooms (sliced)
• handful of chopped ham
• handful of frozen edamame
• 1 garlic clove (crushed)
• 3 tbsp soy sauce
• 3 tbsp oyster sauce
• 3 tbsp sesame oil
• some sesame seeds (for garnishing)
Instructions:
Grate a head of cauliflower.
Put in a bowl and set aside.
Set a frying pan over medium-high heat.
Add some vegetable oil and heat it.
Add beaten egg and scramble.
Transfer to a plate and set aside.
In the same pan, add some vegetable oil and heat it.
Add sliced shiitake mushrooms.
Stir and fry for 3-4 minutes or until browned.
Add chopped ham and edamame.
Stir and fry for 2-3 minutes.
Add crushed garlic and cook for a minute.
Add cauliflower rice and cook for 2 minutes.
Add soy sauce, oyster sauce, and sesame oil.
Stir to combine.
Add the scrambled egg and mix to combine.
Sprinkle some sesame seeds.
Remove from the heat and transfer to a plate.
Serve and enjoy!
3. Cauliflower Mac & Cheese
Ingredients:
• 1 large cauliflower
• 1.5 cups water
• 4 tbsp unsalted butter
• 1/2 small white onion (chopped)
• fresh thyme leaves
• 1 garlic clove (chopped)
• 1 1/2 tsp dijon mustard
• ground white pepper to taste
• cayenne pepper to taste
• kosher salt to taste
• 1 oz parmesan cheese (grated)
• 3 oz yellow cheddar cheese + 2 oz (shredded)
• 1 cup panko breadcrumbs + 1 oz grated parmesan cheese
Instructions:
Separate the cauliflower florets and core.
Slice into smaller pieces.
Set a large pot over medium-high heat.
Add water and cauliflower core slices.
Add unsalted butter.
Cover the pot and bring to a simmer.
Once it simmers, place a portable steamer basket in the pot.
Add the sliced florets to the steamer basket.
Cover the pot and let it cook for 10 minutes.
Meanwhile, set a frying pan over medium-high heat.
Add butter and melt it.
Add panko breadcrumbs and toast it.
Once golden brown, remove from the heat and set aside.
In another frying pan, add some vegetable oil and heat it.
Add chopped white onion.
Saute until tender.
Add chopped garlic.
Saute for 30 seconds.
Remove from the heat and set aside.
By this time, the florets are steamed.
Remove the steam basket in the pot and set aside the florets.
Add the onion and garlic mixture to the pot.
Cover the pot and let it cook for 10 minutes.
After 10 minutes, remove from the heat and transfer to a blender.
Add dijon mustard, ground white pepper, cayenne pepper, and salt.
Add grated 1 oz of parmesan cheese and 3 oz of shredded yellow cheddar cheese.
Blend on high speed until pureed.
Once pureed, pour it over a bowl of florets.
Mix to combine well.
Transfer to a round baking dish and spread evenly.
Sprinkle 2 oz of yellow shredded cheddar cheese.
Sprinkle a mixture of a cup of panko breadcrumbs and 1 oz grated parmesan cheese.
Place it inside the oven.
Bake for 15 minutes at 400 F.
Once done, remove from the oven.
Serve and enjoy!
Images – https://www.youtube.com/watch?v=yYUUobrsFDs
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