Cooking dietary dishes from cauliflower - 7 simple recipes for the oven

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.

Salad according to grandma's recipe

The recipe for this cauliflower salad has been well known to many housewives for many years. This simple and very tasty dish is quite suitable for daily consumption. It is quite easy to prepare and requires minimal time.

Ingredients:

• Cauliflower - 1 kg.
• Hot water - 1 l.
• Salt - 1 tsp.
• Mayonnaise - 150 gr.
• Garlic - 3 cloves
• Dill - 1 bunch

Preparation:

1. We clear the leaves, rinse well and separate the cabbage inflorescences from the stems.
2. If necessary, the inflorescences can be cut.
3. Pour the prepared cabbage with hot water, salt and cover with a lid for 6 hours. This method of processing cauliflower cannot be called particularly popular, however, this is how it is possible to make it softer and preserve vitamins and beneficial microelements as much as possible.
4. While the cabbage is steeping, let's make the dressing.
5. To do this, you should finely chop the washed and dried dill and mix it with mayonnaise and garlic passed through a garlic press.
6. When the cabbage is ready, take it out, let the water drain and season with dressing.
7. The finished dish should be given time to brew. Approximately 2 hours.

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!

Summer salad

Summer salad is a simple and uncomplicated dish. The very name of this salad suggests that it is very light, has a fresh taste and bright colors.

Ingredients:

• Cauliflower - 300 gr.
• Fresh tomato - 1 pc.
• Fresh cucumber - 2 pcs.
• Dill - 1 bunch
• Pickled corn - 200 gr.
• Olive oil - 200 gr.
• Salt, pepper - to taste

Preparation:

1. We clean the cauliflower from the leaves, wash its inflorescences, cut them and boil them until fully cooked in salted water.
2. Wash the cucumbers and tomatoes and cut them into slices.
3. Finely chop the dill.
4. Mix vegetables and herbs, add salt, pepper and season with olive oil. You can eat the Summer salad.

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

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.

Recipes for the healthiest dietary dishes

Dietary dishes made from cauliflower can be very diverse. There are salads, soups, main dishes, and even desserts. And you can prepare them quickly and tasty by reading the detailed recipes presented below. Don't deny yourself the pleasure of enjoying healthy and delicious food.

Recipe 1. Cabbage and cheese casserole

Approximate calorie content per 100g is 67 kcal.

To prepare this dish, which will appeal to both children and adults, take:

• 600g cauliflower;
• 110-120 ml low-fat kefir;
• 80g hard cheese;
• 2 liters of water for cooking vegetables;
• one chicken egg;
• salt, pepper, herbs to taste.

Bring the water in a saucepan to a boil, then simmer the pre-washed cauliflower in it for three to four minutes. When the vegetable has softened, remove it from the water and place it in a colander to drain excess liquid from the cabbage. Next, place it in a small baking tray, salt and pepper, and pour kefir evenly. Using a special silicone brush, spread the egg yolk over the cabbage on top. Finally, sprinkle everything with cheese and herbs.

The casserole is cooked for 20-25 minutes at 180° in the oven.

If desired, you can add zucchini to the dish. Two vegetables under a cheese pillow will complement each other favorably.

Recipe 2. Vegetable puree soup

Approximate calorie content – ​​71 kcal per 100g
For preparation we will need:

• 400g cauliflower;
• one large or two medium onions;
• 200g carrots;
• 180g tomatoes;
• salt, pepper to taste;
• 2g nutmeg;
• 1.8 - 2 liters of clean drinking water.

Rinse all products. Cut the onion, carrots, and cabbage into medium-sized slices. Boil water, then throw the vegetables into it for 8-10 minutes. While they are cooking, blanch the tomatoes to remove the skin. Then they can also be sent to cook with the rest of the vegetables. After the specified time has passed, turn off the gas and pour exactly half of the excess water out of the pan. Season the remaining contents with salt, pepper, and mix with a pinch of nutmeg. Then use a blender to get a creamy mixture. To ensure the dish is fully cooked, boil it over low heat for another 5-7 minutes.

To make the cream soup more tender, before you start blending, add a small packet of low-fat cream to the pan. They will increase calorie content slightly.

Interesting: Diet baking for weight loss

Recipe 3. Steamed diet cutlets

Calorie content - 54.1 kcal per 100g
Delicious broccoli and cauliflower cutlets will be an excellent addition to both a hearty breakfast and a light dinner. Be sure to try it!

So take:

• 300g fresh broccoli;
• half a kilogram of fresh cauliflower;
• 3 tbsp. spoons of semolina;
• 50g Adyghe cheese;
• salt and pepper to taste.

Cauliflower and broccoli must be finely chopped and then blended in a blender until smooth. Next, add semolina, finely grated cheese, and seasonings to the vegetables. Mix everything thoroughly, after which you can form cutlets or balls from the resulting mass. They are prepared in a steamed slow cooker, or in a double boiler.

Recipe 4. Vegetable salad with cauliflower

The approximate calorie content of the dish is 60 kcal per 100g

• 800g boiled cauliflower;
• 300g tomatoes;
• a bunch of lettuce;
• 80g fresh parsley;
• 10g olive oil;
• a tablespoon of lemon juice;
• salt to taste.

In a deep bowl, mix cauliflower florets cut into medium pieces with other vegetables. Chop the lettuce leaves generously and sprinkle them with lemon juice and olive oil. Add some salt. A fresh and tasty salad that will replenish your body with vitamins is ready.

A great solution would be to add a few olives to this dish.

Recipe 5. Cauliflower Pie

Calorie content per 100g – 192kcal
Do you want a healthy dessert? Then turn your attention to the recipe below. To make the cake look like in the photo, follow all the recommendations.

• Grease a baking sheet with five grams of butter;
• Place 250g of lightly rolled puff pastry on the bottom of the container;
• Blanch 400g of cauliflower in salted boiling water, then cool the vegetable slightly;
• cut the cabbage (mostly florets) into small pieces;
• next, add 100g of 15% sour cream, 100g of Russian cheese and one raw chicken egg to the cabbage;
• salt and pepper everything to taste.

The pie is baked in the oven at 180° for about half an hour. When you take it out, the crust on top should be browned.

Recipe 6. Cabbage puree

Calorie content – ​​33kcal per 100g

• Boil cauliflower forks in water;
• cool it, cut it into pieces, and then grind it with a blender;
• add low-fat cream and beat everything again;
• for taste, add spices, herbs and a clove of garlic.

Bon appetit!

A diet with cauliflower dishes in the diet can be not only healthy, but also very tasty. Be sure to bookmark the recipes from our review and share your impressions in the comments.

Interesting: Diet dishes for dinner

Write in the comments: Do you like cauliflower?

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

Diet menu for 3 days

Sample diet menu in the table for 3 days:

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

Beneficial features

When losing weight, the miraculous vegetable performs the following functions:

• cleansing, rejuvenation;
• stimulation of metabolic processes;
• normalization of digestion;
• breakdown of “bad” cholesterol;
• positive effect on the nervous system;
• strengthening bone tissue.

A cauliflower diet will not only help you lose weight, but also solve problems with the gastrointestinal tract, reduce the likelihood of cancer, improve heart function and strengthen the immune system.

How does a vegetable help you lose weight?

Being a low-calorie product (contains 20-30 kcal per 100 g), cauliflower prevents the accumulation of excess fat. It saturates the body well and quickly, including a huge number of useful elements and compounds.

It contains an impressive list of vitamins (A, B1, B2, B3, B5, PP, C, K), as well as 9 elements of the periodic table (iron, manganese, phosphorus, potassium, magnesium, etc.).

All types of cabbage are allowed on the keto diet, which is considered quite difficult.

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

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

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!

How to cook a vegetable properly

If it’s difficult to give up your favorite foods right away, you can simply introduce cauliflower dishes into your diet. Then this wonderful vegetable should be present in your diet at least 2 times a day. Thus, the diet becomes correct and balanced, and losing weight will be easy and simple.

Cabbage can be consumed not only as a side dish for lean meat and fish, but also as a separate dish. It also goes well with sauces, other vegetables and dairy products.

Proper preparation of cauliflower is very important; it can be:

• cook;
• bake;
• stew.

And it is completely undesirable to fry.

This dietary product needs to be properly processed, so first you need to:

1. Carefully inspect the vegetable for spoilage processes; the inflorescences should fit tightly to each other.
2. Be sure to rinse the head of cabbage under running cold water.
3. Divide into pieces of the desired and convenient size.
4. Immediately before cooking, you can keep the fruit in salt water for some time, this will help preserve color and density.

What is equally important is the cooking time. In order to preserve the beneficial substances contained in cauliflower, it should be cooked as quickly as possible.

This dietary product, boiled or fresh, is much more effective for weight loss than stewed or fried.

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.

Simple recipe with photo

Stewed cauliflower is a wonderful side dish and an excellent dish for a fast day. Take:

• greens (to taste);
• two onions;
• one head of cauliflower;
• seasonings (to taste);
• vegetable oil (for frying).

Make this recipe for stewed cauliflower like this:

1. First boil the kettle. Then separate the cauliflower into florets and wash them. Place in a saucepan and blanch in boiling water for one minute.
2. Peel the onion, wash it and cut it into small cubes.
3. Pour 5 tbsp into a hot frying pan. l. vegetable oil, add the onion and fry it lightly over medium heat.
4. Place the cabbage in the pan and fry, stirring, for 7 minutes. Sprinkle with seasonings and salt.
5. Pour a glass of boiling water into the dish, cover with a lid and simmer until done.