Many people associate healthy foods and dishes from them with something tasteless and unappetizing. Cauliflower is not only healthy, but also tasty, and most importantly easy to prepare dish.
This vegetable is unique in its composition and beneficial properties. In our article we will explain why it is so important and useful to eat this vegetable.
Share the best recipes for cooking cauliflower dishes. You can also watch a useful video on this topic.
Vegetable benefits
Cauliflower contains vitamins of group B, C, K, PP, macro-and microelements: potassium, selenium, copper, manganese, iron, fluorine, phosphorus, and also rich in fiber, coarse dietary fibers, which, swelling, clean the intestinal wall of undigested food debris, stimulate intestinal motility. 100 grams of raw vegetables contain the daily intake of vitamin C.
We recommend to watch a video about the benefits of cauliflower for the human body:
Contraindications and harm
Caution should be used cauliflower people with diseases of the gastrointestinal tract.as well as individual intolerance. The use of vegetables becomes dangerous for people with gout. Cabbage purines accumulate and contribute to the deposition of urea. The product may adversely affect the functioning of the thyroid gland.
Calorie content
Calories per 100 g of product:
- proteins, g: 2.5;
- fats, g: 0.3;
- carbohydrates, g: 5.4.
Cooking instructions with photo
Quick and tasty: inflorescences in the egg
A simple and quick recipe for cooking is boiled cauliflower in an egg. The calorie content of the dish is 59 calories per 100 g, of which 4.24 g of proteins, 2.95 g of fats, 4.52 g of carbohydrates
Ingredients:
- Cauliflower (fresh or frozen) - 1 kg.
- Eggs - 4 pieces.
- Sunflower oil - 1 tablespoon.
- Salt - 2 tsp.
- ground black pepper.
Cooking:
- In boiling and salted water, drop the cabbage, washed and divided into florets, for 7 minutes. When cooking cauliflower in water, you can add lemon juice or citric acid in order to preserve the white color of the vegetable and eliminate the specific cabbage smell.
- While the cabbage is boiling, put a frying pan with sunflower oil to warm up.
- Beat eggs in a separate bowl, add salt and pepper.
- Cooked cabbage fold in a colander, allow to drain excess moisture.
- Put the cabbage on the preheated pan and pour over the egg mixture.
- Fry until the eggs are ready. Enjoy your meal!
We recommend to watch the video about cooking fried cauliflower with egg:
Bell Pepper Salad
Raw cauliflower contains maximum benefit, it is great combined with Bulgarian pepper and lettuce (arugula, lettuce, iceberg and others). The calorie content of the dish is 38 calories per 100 g, of which proteins are 2.1 g, fats 1.5 g, carbohydrates 4.7 g
Mix vegetables with lettuce leaves, season with vegetable oil (sunflower, olive or any other you wish) with lemon juice and garlic. It's time to have a juicy and crispy dish! Enjoy your meal! If desired, cabbage can be blanched for a couple of minutes.
Board: The salad will be bright if you take pepper of different colors - red and yellow, for example
.
About what other salads can be prepared from cauliflower, read here.
How to cook a vegetable in breadcrumbs?
Cauliflower cooked in breadcrumbs can be an original festive dish.. However, this dish should not be carried away, as its caloric content increases significantly due to butter and crackers. The calorie content of the dish is 128 calories per 100 g, of which 4.28 g of proteins, 6.87 g of fats, 13.58 g of carbohydrates
Your guests will be surprised how tasty a simple vegetable can be. To do this, you need cauliflower cooked inflorescences dip in beaten eggs with salt, roll in breadcrumbs and fry in butter until golden brown. The same dish can be made deep-fried. The cabbage is crispy on the outside and tender on the inside. Enjoy your meal!
After cooking, put the finished inflorescences on a paper towel first to get rid of excess oil, and only then on a serving dish decorated with lettuce leaves.
We recommend watching the video about cooking fried cauliflower in breadcrumbs:
Omelette
Omelet with cauliflower and tomatoes can be a very interesting breakfast option.. The calorie content of the dish is 128 calories per 100 g, of which 4.57 g of proteins, 4.27 g of fats, 3.62 g of carbohydrates
The recipe will appeal to people who monitor their diet, for whom it is important that proteins, fats, carbohydrates and fiber are correctly combined in every meal. Tomatoes are a natural flavor enhancer, so the dish will turn out to be saturated, which is hard to put down.
Mix all the necessary ingredients of an omelet, pour the mass into the pan and fry until done. For spicy dish on top you can sprinkle with green onions.
Tomatoes, choose the most ripe. Before mixing with the rest of the ingredients from the tomatoes, you can remove the skin. To do this, you need to make a couple of cuts cross on a cross, scald the fruit with boiling water and immediately place it under a stream of cold water. After these simple manipulations to remove the skin is not difficult.
Cauliflower can serve as the basis for a diet pizza dough or for cabbage patties. In combination with spicy spices, the vegetable will play with new notes of taste, taking you to the country of bliss, where you want to return again and again.
More cauliflower omelet recipes are available here.
Pizza
The calorie content of the dish is 137 calories per 100 g, of which 8.27 g of proteins, 10.22 g of fats, and 3.65 of carbohydrates.
Cooking:
- Cool boiled cauliflower, mash in mashed potatoes, add cheese, eggs and spices, form the basis for a pizza.
- Top with any filling, which you like, and bake in the oven.
We recommend watching a video about cooking cauliflower pizza:
Cutlets
Cooking:
- The basis for the cutlets to cook, as for pizza. In the stuffing, you can add as much as a dollop of oatmeal.
- Form cutlets, roll in breadcrumbs and fry in vegetable oil on both sides. Serve with sour cream and garlic or mushroom sauce.
We recommend to watch the video about cooking cauliflower cutlets:
Conclusion
As you can see, cauliflower takes a minimum of time for cooking, while you get the maximum benefit for your body.
The recipes for cooking vegetables will become even more dietary if you do not use sunflower oil or butter and bake the vegetables in the oven. It all depends on your imagination and desire to cook something original from simple products.
