Dietary dishes from cauliflower for weight loss: recipes

Cauliflower puree - dietary recipe

100 grams of potatoes contain about 80 calories, while cauliflower has only 25. What can you use to make dietary puree quickly and tasty? The answer is obvious! Of course, from cabbage! What you need for this recipe:

• 400 grams flor. j. It can be either fresh or frozen. There's no difference.
• 1 tablespoon of natural yogurt or low-fat sour cream.
• 5 grams of any vegetable oil. If you don’t like vegetable oil, then you can safely put butter.
• Spices according to your taste.

Pour cold water into the pan, add salt and add our cabbage. When the water boils, the fire can be reduced. Cook for about 10-15 minutes after boiling. Then we take out the cabbage and place it in a blender. We also send butter and yogurt there. Beat and add your favorite spices.

Interesting! You can also make puree from pumpkin or carrots. Such vegetable purees are rich in fiber, which the body really needs when losing weight. It gently cleanses the intestines, removes toxins and harmful substances and promotes weight loss.

How to cook cauliflower on pp

One of the simplest and most dietary options for preparing cauliflower is to make an excellent omelette. But we will cook it using only proteins. So, for the recipe you will need:

• 4 squirrels. Beat thoroughly with a pinch of salt.
• 200 grams flor. j. Boil it in salted water for 10 minutes.
• Any greens.

Combine all ingredients and cook in a non-stick frying pan for 15 minutes over very low heat.

This dish option is perfect as a dinner!

Cauliflower with pumpkin and peppers

If desired, add grated cheese, seeds or nuts to the dish.

You will need:
1 head of cauliflower, 200 g pumpkin, 1 pepper, 1 red onion, 50 ml each of butter and olive oil, spices.
Preparation:

Grind the cabbage in a blender and finely chop the remaining vegetables into cubes. Mix the oil and fry the pumpkin with peppers and onions halfway through for 3 minutes. In the second half, fry the cauliflower separately, stirring constantly. After 5-7 minutes, add spices and vegetables and mix everything well.

Dietary cauliflower soup

This product is an excellent potato substitute. If you like thick and rich soups, but you are confused by the fact that it is advisable to exclude potatoes from your diet on a diet, then you can safely replace them with cauliflower. Soups with this ingredient turn out very tasty, rich and aromatic. By the way, such dishes are also very filling, so you should definitely include them in your diet.

The good news is that these soups can be made entirely vegetable, adding your favorite vegetables, or meat! We offer an excellent low-calorie soup recipe:

• 1 chicken fillet. Wash and cut into pieces.
• 1 medium carrot. Cut into cubes.
• 500 grams flor. To.
• 200 grams of Brussels sprouts.
• 1 onion. We don't cut it, just clean it.
• Spices to taste.
• 1.5 liters of water.

Let the chicken fillet and carrots cook. Add spices. When the meat is cooked, add our cabbage. Cook for another 10-15 minutes over low heat.

Interesting! Recent studies have shown that diets that lack adequate amounts of vegetables and fruits can lead to various cardiovascular diseases. Thus, for every 12 cardiovascular diseases, there is 1 disease, which is caused precisely by a lack of consumption of vegetables. The author of the study, Victor Miller, emphasized that today one of the main tasks is to increase the consumption of vegetables and fruits 4.

Diet cream soup of broccoli and cauliflower

Cauliflower with beans

Canned red beans in tomato are exactly what you need for this dish!

You will need:
1 head of cauliflower, 1 can of beans, 300 g of white cabbage, 1 onion, 1 glass of tomato juice, 1 bunch of cilantro, spices.
Preparation:

Chop and fry the cauliflower and onion until golden brown. Add chopped white cabbage to it and simmer everything together for a couple of minutes. Pour in the tomato juice, close the lid and simmer for another 12 minutes. At the end, add beans with spices, mix, heat well and add chopped cilantro.

PP recipe: cauliflower in the oven

For those who think baked cauliflower can't impress, just haven't prepared it this amazing and easy way. We suggest not disassembling this vegetable into inflorescences, but baking it whole! This recipe will become a real decoration for any table, and not just for the dietary table. How to do it? You have two ways:

1. Take a whole head of cabbage, boil it for 10-15 minutes until half cooked. Mix 3 tablespoons of olive oil with your favorite spices, grate the cabbage and place in the oven for 15-20 minutes.
2. If you don’t want to pre-boil, you can mix the oil with spices, grease the head of cabbage and wrap in foil. In this form you need to cook it for 45 minutes at a temperature of 200 degrees.

Lifehack! The best sauce for such a dish is one made with your own hands from the right ingredients. We offer you this version of mayonnaise - 200 grams of natural yogurt + 1 tablespoon of Dijon mustard + 1 tablespoon of lemon juice + spices. With this sauce you can safely serve cauliflower to your diet table.

Cauliflower with mushrooms

Be sure to try adding smoked paprika to the dish!

You will need:
1 head of cauliflower, 2 onions, 1 carrot, 350 g of mushrooms, 1 tsp.
smoked paprika, 2 tbsp. sour cream, spices. Preparation:

Lightly cook the cabbage for 2-3 minutes, and during this time prepare a frying mixture of finely chopped onions and carrots. Add mushroom slices to them and fry until the liquid evaporates. Place cauliflower and spices in a frying pan and simmer until done. A couple of minutes before the end, add sour cream.

Cauliflower casserole PP

Casserole lovers should definitely try this tasty and healthy dish. It cooks quickly, but at the same time contains a minimum of calories, unlike fatty meat casseroles with mayonnaise and layers of cheese! So, these are the ingredients you will need.

• 500 grams flor. j. Boil until half cooked in salted water.
• 200 grams of champignons. We cut it.
• 1 medium onion + 1 carrot.
• 2 eggs.
• 100 grams of natural yogurt.
• 20 grams of low-fat cheese. Fat content no more than 20%.
• 1 tablespoon olive oil.
• Spices.

Fry onions, carrots and mushrooms in a frying pan. Add spices to taste. Place cauliflower in the pan, then a layer of vegetables, pour sauce over everything - beaten eggs and natural yogurt. Place in the oven for 10 minutes. Take it out, sprinkle it with cheese and cook for another 5 minutes!

Important! When preparing vegetable dishes with cauliflower, try to add mushrooms to the recipes as often as possible. They are free of fat, cholesterol and gluten. In addition, their sodium content is very low. But the most interesting thing is that it is porcini mushrooms that contain one of the best antioxidants - ergothioneine, so be sure to include mushrooms in your diet 2.

Cauliflower rice. Photo: instagram/sayyestothefreshh

Cauliflower with egg and cheese

An alternative way to bake cauliflower easily and deliciously.

You will need:
400 g cauliflower, 120 g cheese, 1 tsp.
butter, spices, 2 eggs, 100 ml sour cream or milk. Preparation:

Disassemble the cabbage into inflorescences and cook it in boiling water for 3 minutes. When the water has drained, put it in a mold and fill it with eggs beaten with milk and spices. Top everything with grated cheese and bake for about half an hour at 180 degrees.

How to cook cauliflower: 12 quick and tasty recipes

Cauliflower in PP batter

Everyone knows that fried foods contain more calories than boiled or baked ones. But how to make a dish in batter without adding a large amount of vegetable oil? Everything is very simple! Let's prepare a dietary recipe in batter in the oven!

The recipe is incredibly simple!

• 1 cauliflower. We disassemble it into inflorescences. And boil for about 3 minutes in salted water.
• 2 tablespoons flour. We use only whole grain flour. It contains more useful substances. If you don’t have such flour, you can take oatmeal and grind it in a coffee grinder. You will get real oatmeal.
• 2 eggs. Whisk.
• Spices to taste.

Let's prepare pp batter! Combine the egg and flour, add your favorite spices. Make sure there are no lumps. Now you need to roll each piece in this batter. Place everything on a baking sheet and bake. As soon as a golden crust forms, our pp recipe is ready!

Important! High fiber diets have always been considered the first aid in the fight against obesity.

Over the course of 30 years, studies have shown that consuming fiber not only helps you lose weight, but also affects glycemic control and promotes the production of a hormone that is responsible for suppressing hunger. Of course, this is not a complete panacea for obesity, but eating the right amount of vegetables is very important! 5

Cabbage cutlets

Diet cauliflower and broccoli casserole in the oven

Here's another great low-calorie recipe with this miracle vegetable. In this version, we will prepare a dish from two types of cabbage at once!

• 200 grams flor. j. We wash it and separate it into inflorescences.
• 200 grams of broccoli. We wash it and separate it into inflorescences.
• Boil in salted water for 3 minutes.
• 4 eggs.
• 60 ml low-fat milk.
• spices.

This will be our dietary filling for the dish. Add your favorite spices.

Place the cabbage in the mold, pour over the filling and place in the oven for 25 minutes. Temperature 180 degrees!

Interesting! The daily fiber intake for an adult is 30 grams! And 100 grams of boiled broccoli contains 2.3 grams of fiber! 3

Cauliflower Muffins

Is cauliflower good for the keto diet?

Cauliflower is a food that many fans of the ketogenic diet are simply afraid of. But is he really that scary? Here are 5 facts that can convince healthy eating enthusiasts of the value of cauliflower:

• It is ranked in the top 25 fruits and vegetables by the Total Nutrient Density Index (ANDI).
• The nutritional value of cauliflower does not exceed 25 calories. Its BZHU includes 0% fat, and 100 g contains 2% of the daily carbohydrate intake. The product also provides 10% of the total recommended amount of dietary fiber.
• It can be truly colorful. In addition to the usual creamy white inflorescences, this type of cabbage can be seen in shades of purple and bright orange. The orange-hued product contains 25 times more vitamin A. Purple cauliflower is rich in anthocyanins, but it does not retain its amazing shade after heat treatment.
• Good for the heart. According to research from the Linus Pauling Institute, this cabbage, like other members of the cruciferous family, contains sulforphan. This substance strengthens the walls of blood vessels, helps prevent the development of heart attack, stroke, and atherosclerosis.
• Source of valuable fiber. It is necessary to maintain the health of the gastrointestinal tract.

According to American nutritionists, brightly colored vegetables are considered the healthiest, but cauliflower is also included in this list. Heather Mangieri, a spokeswoman for the Academy of Nutrition and Dietetics, points out that this product can be called universal. It contains large amounts of vitamin C and K, folic acid, is rich in fiber, and is a natural antioxidant.[1],[2]

Dietary cauliflower puree soup

How to do it? The main thing is to take your favorite vegetable ingredients. Of course, cauliflower is a must! But you can add other ingredients to it to make the soup tastier.

• zucchini or zucchini. Contains very few calories, but a lot of nutrients and fiber. Gives the soup a delicate taste and aroma.
• broccoli. Another ideal combination for pp cream soup.
• pumpkin. An excellent option for autumn dishes on pp. A lot of useful substances and vitamins.
• green pea. Can be used either fresh or frozen.
• carrot. Another good source of fiber in the diet. 2.5 grams per 100 grams of boiled product.

Here's a sample recipe.

• 400 grams flor. To.
• 1 carrot.
• 200 grams of broccoli.
• spices.

Boil all the vegetables until fully cooked, beat with a blender, season with oil and add your favorite spices!

PP lentil soups - 10 recipes

Cauliflower salad pp recipe

Looking for an interesting salad for pp? We offer an interesting version of a low-calorie dish, which is very reminiscent of the famous brush salad! The secret of this recipe is that we will use our miracle product in its unprocessed form, that is, raw! Very unusual, but tasty and really very healthy!

• 250 grams flor. j. Wash and cut into very small pieces.
• 150 grams of boiled beets. Grate on a coarse grater.
• Half a red onion. You can do without it.
• 10 grams of oil.
• Any spices. Zira and black pepper are excellent.

Combine all ingredients and enjoy! KBJU servings are only 255/10/11/29. The perfect salad is ready!

PP cauliflower cutlets

Do you like cutlets? If yes, then we suggest making vegetable cutlets. For this we need the following components:

• 400 grams flor. j. Boil in salted water for about 3-4 minutes. Then carefully grind, but not to a puree. It's best to have small pieces. Let it cool.
• 1 egg.
• 3 tablespoons whole grain flour.
• half an onion.
• 1 small carrot.
• 1 spoon of vegetable oil.

Fry onions and carrots in a frying pan. Add to the cabbage, add the beaten egg and spices. We make cutlets and place them on a baking sheet (cover with parchment). 10−15 minutes!

How to cook PP cutlets in the oven

Stuffed cauliflower

The dish only seems very intricate, but in fact it is quite simple!

You will need:
1 head of cauliflower, 6 tbsp.
breadcrumbs, 5 tbsp. grated cheese, spices, olive oil, 200 g cream cheese, 1 egg, 300 g spinach, 1 onion, 2 cloves of garlic, herbs, zest of 2 lemons. Preparation:

Turn the cabbage over, carefully cut out parts of the stalk so that the inflorescences do not fall apart, and cook it for 7 minutes. Chop the onion and garlic and lightly fry, and then add spinach, herbs and zest with spices.

Mix the filling with half the crackers, cheese and egg in a blender and carefully fill the head of cabbage. Place the cabbage on parchment, brush with olive oil, sprinkle with spices and remaining breadcrumbs. Bake for 45 minutes in the oven at 200 degrees.

Cauliflower for weight loss

Why else is this product so valuable during a diet? The fact is that dietary recipes are always several times less caloric than regular ones. And this product is unique in that it is very easy to replace some products that have a higher calorie content. Which ones exactly?

• potatoes. This vegetable is an excellent replacement for regular potatoes. Using this ingredient you can prepare delicious soups, vegetable stews and casseroles. Even if you use a regular recipe and not a dietary one, just one replacement of potatoes with cauliflower will significantly reduce the fat content of the dish!
• bread. You will be surprised, but this particular product can replace regular flour! Instead of the usual recipe with a large content of flour, you can prepare a pp recipe for bread with cauliflower, replacing the flour with cauliflower, chopped in a blender. This bread is ideal for a healthy snack and can be easily added to a salad or other dietary dish. It contains much fewer calories, but is no less tasty!
• pizza base. And here's another good news for those who like to eat delicious food even at PP! It's no secret that pizza is a high-calorie dish and not very dietary! It's all because of the base, which consists of flour! But, you can always make a cauliflower pizza base. Compare these numbers! 100 grams of flour contain 330 calories, while 100 grams of cabbage contain only 25! The main thing is to choose the right ingredients and use low-fat cheese so that the pizza is low in calories.
• Dessert. You will be surprised, but even desserts can be prepared with the addition of cauliflower. It is especially good to prepare various sweet pies and even the world-famous American brownie. For such recipes, boiled cabbage is boiled and ground in a blender to a puree, which is then added to other ingredients. Brownies with this ingredient are no less delicious than the original recipe!
• salads. And, of course, don't forget about salads. Cauliflower is ideal in both warm and cold salads. For the latter, we recommend not boiling it and using it directly raw, after grinding it in a blender. This cauliflower “couscous” is very popular in vegan recipes!
• sauces! Another interesting use of this vegetable is the preparation of cauliflower-based sauces. You all know that mayonnaise and other ready-made sauces and dressings are very high in calories. Healthy eating involves avoiding such foods! But it doesn’t matter, because based on our wonderful vegetable you can make a pp version of the sauce. The good news is that you can customize the ingredients to suit your tastes. The required ingredients are boiled cabbage, blended in a blender until pureed. And then use natural yogurt, low-fat sour cream, your favorite spices, mustard (Dijon is especially good), herbs, lemon juice!

Lose weight with cauliflower

Finally, having found out everything you need to know about cauliflower for weight loss, you can start your diet. But even here there are a sufficient number of pitfalls, and they are called “allowed” and “prohibited” products.

What applies to permitted products:

• chicken breast (boiled);
• oranges;
• avocado;
• pomegranate;
• grapefruit;
• apples;
• olive oil;
• green tea;
• black coffee;
• Cherry tomatoes;
• kefir;
• white radish;
• salad pepper;
• parsley;
• green onions;
• watercress;
• leek;
• cucumbers;
• boiled cauliflower;
• iceberg lettuce.

In the list of prohibited:

• flour products;
• alcoholic drinks;
• porridge;
• sweets (including drinks);
• roast;
• smoked;
• salt;
• sugar;
• dumplings;
• paste;
• cornflakes;
• bananas;
• cereals;
• chips;
• corn;
• potato;
• sauerkraut;
• canned capers;
• fruits in chocolate.

The lists will vary depending on which weight loss diet you choose. But the basis is the same for everyone.

Mono-diet for 3 days

There are several types of cauliflower weight loss diets. One of the most effective examples is an extreme mono-diet for 3 days.

Its essence lies in eating exclusively boiled cauliflower 5 times a day.

It looks something like this:

1. You should eat 1.5 kg of this product in boiled form per day. Through simple mathematical calculations we find out that this is 300 g of vegetable at one time.
2. You can drink still water and tea without sugar; at least 1.5-2 liters of liquid are recommended.

The result of losing weight will be a weight loss of 1.5-3 kg, depending on the initial figure.

Advantages and disadvantages

As we know, there is nothing ideal in the world and there is no limit to perfection. Therefore, like any technique, a mono-diet for 3 days has its positive and negative sides.

Pros of extreme weight loss with cauliflower:

• effectiveness (helps you lose weight quickly and noticeably);
• does not require much time for preparation;
• product availability;
• cleansing the body;
• The diet (5 times a day) allows you to get rid of the feeling of hunger inherent in most strict diets.

The disadvantages include:

• quite a long list of prohibitions;
• You can't lose significant weight.

Dietary chicken with cauliflower in the oven

How to quickly and easily prepare a great post-workout dinner? Take note of this recipe! You will need the following ingredients:

• 1 chicken fillet. Cut into thin strips or pieces.
• 300 grams of flower inflorescences. To.
• 1 medium carrot. Cut into cubes.
• Spices and herbs: salt, black pepper, dried basil, paprika.
• 10 grams of olive oil.

Combine all ingredients and leave to marinate for about 10 minutes. Then place it in foil and put it in the oven for 30-40 minutes. Temperature 180 degrees.

Vegetable soup for weight loss with cauliflower

Do you want to make a real diet soup with a detox effect? Then this recipe is definitely for you! You need to take the following ingredients:

• 250 grams flor. j. We disassemble into inflorescences.
• 1 stalk of celery. Cut into pieces.
• 1 bell pepper. Clean, cut into pieces.
• 1 small zucchini. Cut into cubes.
• 1 medium carrot. Cut into cubes.
• 1 onion. We'll put it whole in the soup and then take it out.
• Spices and herbs: salt, pepper, bay leaf, Italian herbs.

We take a saucepan, pour 2 liters of water into it and add all our vegetables and spices. Cook until all vegetables are soft over low heat. Let the soup brew for about 10 minutes.

Cauliflower with rice

A great side dish for chicken or fish!

You will need:
200 g of cauliflower, 0.5 cups of rice, 1 onion, 1 carrot, 0.5 cups of frozen peas, spices.
Preparation:

Boil the rice until half cooked. Finely chop the onion and garlic and fry, and then add the grated carrots and simmer for 5 minutes. Cut the cauliflower into florets, lightly boil and add to the rest of the vegetables along with the peas. Add rice and pour in a little cabbage broth or water, season the dish and simmer for another 15 minutes.