Cauliflower

BUNS OF STEEL!

Now that I have your attention obviously these buns are not made out of steel. That would not be tasty. 

Instead they are made out of cauliflower. 

The other day Victoria and I were making burgers but we didn’t have any bread or buns. The only thing we had was cauliflower.

So what does one do when there is only cauliflower? They make cauliflower buns of course!

They do taste pretty darn good and you get to have at least two servings of veggies per burger. BOOMSHAKALAKA!!

Here is my cauliflower bun recipe: 

Ingredients:

-   3/4 of Cauliflower

  • 4-6 Tbsp of coconut flower
  • 2 Tbsp of garlic powder
  • 1 Tbsp of salt
  • 4-6 Eggs

Tools: 

  • Food processor

Step 1: Pre-heat the oven to 400 degrees. Take out a baking sheet and line it up with parchment paper (if you don’t have that, you can use aluminum foil).

Step 2: Put all the cauliflower in the food processor and pulse until finely shredded. 

Step 3: Crack all of the eggs in a large bowl with the dry ingredients and slowly add in the cauliflower and mix it all together. 

Step 4: Take a small portion of the cauliflower mixture and put it on the baking sheet. Press down on the small portion with your hands until it becomes flat. Continue to do this until all of the mixture is on the baking sheet. I personally made 6 buns with this mixture, but you probably could make smaller buns and make more. 

Step 5: Stick it in the oven for about 20-25 minutes or until the bottom is golden brown. 

Step 6: Take them out of the oven and let them sit for about 2 minutes. After that, enjoy a bite into those awesome buns of cauliflower. Haha!

It’s Not Just Pizza

Yum Yum!

Yum Yum!

It’s cauliflower pizza! 

If you are craving pizza (like I do often) and you want to keep your carb intake lower, this might be your best bet. 

Not only is it delicious but since the crust is made from cauliflower it is more nutrient dense and has many vitamins and minerals that are good for you! 

Some of those vitamins and minerals are sulforaphane (this is a compound that has been shown to kill cancer stem cells), vitamin C, vitamin K, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. 

There is more but you get the gist of it. IT’S REALLY GOOD FOR YOU! Haha!

Here is my cauliflower pizza recipe: 

Ingredients:

- Cauliflower

- 1/2 cup Coconut flower

- 1 egg (I use egg whites)

- Italian seasoning

- Basil

- Salt & Pepper

- Whatever toppings you would like on your pizza

Tools:

-Food processor (if you don’t have one, use a cheese grader) 

-Cheese cloth (if you don’t have one, use paper towels)

-Deep dish baking pan

 

Step 1: Pre-heat the oven to 300 degrees. While that is heating up, shred your cauliflower with a food pressor or cheese grader.

Step 2: Since cauliflower naturally holds a lot of water, we have to strain and dry out as much of the water as possible so the crust does not become crumbly. Transfer your shredded cauliflower to a cheese cloth and squeeze out as much water as possible. Once you are done with that, put all of the cauliflower on a baking sheet and stick it in the oven for about 15-20 minutes (we just want to make sure we got out most of the moisture in the cauliflower).

Step 3: Take out the cauliflower and raise the temperature of the oven to 400 degrees. Grab a large mixing bowl and put all of the ingredients together (except the toppings of course haha). I like to use a deep dish baking pan to mold the crust into its form but technically you can do that right on a baking sheet with parchment paper (it’s your call). 

Step 4: Once you form your crust, stick it back in the oven for about 30-40 minutes. The crust on the outside should be slightly brown. 

Step 5: After that, take it out of the oven and put the toppings you would like on your pizza and stick it back in the oven for another 15 minutes. 

Step 6: Remove and let it sit for 2-3 minutes to cool down. Enjoy!

Not Your Normal Mashed Potatoes

We're going to keep the mash a little lighter and use cauliflower. You heard that right everyone. Mashed Cauliflower!

Not just any mashed cauliflower, I’m about to give you my mashed cauliflower gratin.

If your kids aren't big veggie fans, this is a great trick (Shhhhh!! Don’t tell them). They won’t be able to tell the difference.

Here we go people, my mashed cauliflower gratin recipe:

Ingredients:

Cauliflower

Parmesan cheese

Panko

Almond milk

Olive oil

Salt

 

Tools:

Food Pressor (If you don’t have one, you can use a potato masher or fork)

Deep dish pan

Step 1: Cut the cauliflower into florets and toss them into a pot of boiling water for roughly around for 15 minutes or until fork tender. Set some florets to the side and finely chop them for the topping.

Step 2: Time to make the topping while the cauliflower is cooking. On a baking sheet or a large surface, combine the raw florets (finely chopped), about 1/2 cup of panko, 1/4 of parmesan cheese, salt, and 1 teaspoon of olive oil. Mix it around and admire your topping.

Step 3: Set your oven at 400 degrees for the upcoming step. Then put the cooked cauliflower into the food processor. Add salt, 1/8 cup of parmesan cheese, and about 1/4 of almond milk. Pulse it until all of the cauliflower is mashed and it looks like mashed potatoes. 

Step 4: Transfer the mashed cauliflower to a deep dish pan. Add the topping to the mashed cauliflower and spread it around until it is even. Toss it in the oven for about 20 min (if you are really short on time, put the oven on broil and leave the gratin in until the top is golden brown).

Step 5: Take it out of the oven and let it sit for about 2mins to cool down. Serve when ready! BOOM!!!

I’M ON A CAULIFLOWER KICK!

Happy guy with his cauliflower

Happy guy with his cauliflower

For the past few months, I don’t know what has come over me but I just have caught the cauliflower cooking bug. Haha! 

Today I am going to share my cauliflower cous cous recipe. If you are looking for more quantity out of your food, give this a try. For every 100 grams of cauliflower, their is 10 grams of carbohydrates. 

Yup, that is true! So, without further a do, here is my cauliflower cous cous recipe.

Tools:

-Food Processor (or if you don’t have one, use a cheese grader) 

-Pan

Ingredients:

-Cauliflower

-Garlic cloves

-Olive oil

-Bone or chicken broth

-Basil

-Salt & Pepper

Step 1: Wash the cauliflower and get rid of all the leafs

Step 2: Cut the cauliflower into small pieces (so you can fit it into the food processor or it’s easy for you to handle with the cheese grader)

Step 3: Take the food processor (or cheese grader) and place it by your station and slowly start to grade or feed it through the food processor (if you are using the food processor, make sure you are using the blade with the smaller holes)

Step 4: Put a pan on a stove over medium heat with about 2 or 3 teaspoons.

Step 5: Chop up the garlic cloves and toss it in the olive oil. 

Step 6: Wait until the garlic starts to sizzle or slightly brown and then toss in the desired amount of cous cous. 

Step 7: Put 1/4 cup of bone or chicken broth in the cous cous and mix it around. 

Step 8: Add basil, salt, and pepper. Then let it sit for about 2min or until hot and most of the moisture is out (it still will be slightly moist)

Step 9: Enjoy the AWESOMENESS!!!