Category Archives: The World of Cauliflower

Because it’s in its own category of greatness

Dairy-free, Jewish Traditional foods, Side Dishes, The World of Cauliflower

Cauliflower Not-Potato Kugel

There’s nothing like a great potato kugel on Shabbat for the Jewish soul. But wait – what’s that?!? It’s the closest I’ve ever tasted a cauliflower get to potato kugel! And the best part – it’s EASY! Just use the green giant microwaveable cauliflower rice for your rice in this recipe. Takes a while to bake, but hardly any time to put together.

8 cups riced cauliflower (I typically use frozen, but you can also use fresh)
1/2 c oil (I used olive oil)
1/2 c water (I usually put a drop more)
5 eggs
2 t onion powder
2t salt
1 t pepper

Mix all, pour in 9 by 13 pan (or 2 square pans), bake on 450 for one hour and then lower to 350 for another hour.

*I halved the recipe and baked it in a square pan. I used green giant frozen cauliflower, made as per package directions. I used 3 eggs (because I didn’t halve the egg 😂)

I paired it with chicken on the bone made with Walden farms BBQ sauce and it was amazing !

Count this as your vegetable per 1/2 cup, some healthy fat, and if you’re really strict a fraction of your lean (for the egg).

Lean & Green Meal Recipes, Pizza, The World of Cauliflower, Uncategorized, Vegetarian

Cauliflower Pan Pizza

I’m always trying to make my recipes easier to prepare, and I’m really excited about this new version of Cauliflower Pizza. The extra bonus is that it is something that you can actually pick up and eat with your hands.  Just like the old-fashioned classic pizza!

What makes this recipe possible is buying FRESH cauliflower crumbles from the produce section of the supermarket. Green Giant makes a fresh version of its cauliflower crumble that works great with this recipe. Their package is 16 oz by weight, which yields a little less than 6 green servings per package.  If you add a tomato sauce serving of green as your topping plus a few vegetables, you have a perfect lean & green.

Serves 3

You NEED:

A cookie tray or deep dish with a rim to bake  your pizza crust.

Tin foil

Ingredients for the Crust

One package fresh cauliflower crumbles (Green Giant has one that is 16 ounces or 1 1/2 cups raw)

1/2 c Egg beaters from the carton (1/4 a lean)

1/2 cup shredded low fat cheese (1/2 a lean)

1/4 tsp garlic powder (2 condiments)

4 tbsp reduced fat powdered Parmesean cheese (2 condiments)

Topping

2 Tomato sauce servings that are 5g of carbs or less

Shredded low fat cheese

Directions

Preheat the oven to 450 degrees. Line the cookie pan or tray with parchment paper. Mix the crust ingredients all together, and simply pour them into your pan. No need to pat everything down… just let it bake like a very thin casserole. Bake for about 45 minutes until the crust appears slightly charred on the edges. Top with sauce, cheese and vegetable toppings,  and bake again for 5 minutes or enough to melt the cheese.

Side Dishes, The World of Cauliflower

Riced Cauliflower Au Gratin

2 Comments

Riced Cauliflower au Gratin

Delicious! Serve with 3.5 oz of a white fish like tilapia or flounder for a full lean & green.

1.5 cups cooked cauliflower rice (the green)
1/2 c shredded cheese (1/2 lean)
2 tbsp low fat cream cheese (one healthy fat)
1 tbsp Parmesan cheese (1 condiment-optional for topping)

Melt cream cheese in a skillet or microwave. Add a dash of salt & pepper. Pour over the cauliflower in a microwave safe dish. Top with the cheese. Melt in the microwave on high for about 1 min. Yum! Comfort food in the cold!

**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you..

Beef, Jewish Traditional foods, Kabocha, Lean & Green Meal Recipes, The World of Cauliflower

Kitchen Tested Cholent

Grain Free Cholent created by Melinda Strauss, Kitchen Tested

Cleverly incorporates in cauliflower rice for that imitation-barley texture.

You can make side-by-side cholent pots: one for your family, one plan compliant for you.  This way, you can measure the ingredients to ensure you are eating the right portion sizes.

I love using peeled turnips in lieu of the potatoes here.

I add Montreal steak seasoning into my cholent.

Other options: pop an egg in there for extra protein. Let it cook overnight in the pot.

Make the Kishke recipe as a kugel in a casserole dish, then scoop out 1/2 cup servings and place in the bottom of the bowl before serving. Leave out the kabocha inside the cholent. Heaven! Tastes really really really close to the real thing!

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A match made in healthy heaven… cholent and kishke all on plan!

**I have collected this recipe as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Lean & Green Meal Recipes, Side Dishes, The World of Cauliflower, Vegetarian

Cauliflower “Fried” Rice

Check out this video to learn how to make Chinese style  Cauliflower “Fried” Rice

To make this compliant with the 5&1, only use plan approved vegetables (no onions, carrots, peas, brussel sprouts).

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**I collected this recipe as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Dairy, Side Dishes, The World of Cauliflower

Cauliflower Potato Salad

Check out this video to make Cauliflower Potato Salad

**Nutrition Support Approved Conversion

Makes 5 servings
Per serving
1 ounce protein
2 vegetables
3 condiments
2 fats

INGREDIENTS

4 ½ cups cauliflower florets
¼ tsp Salt
½ tsp pepper
2 tablespoons olive oil

For the dressing:

½ cup Greek yogurt
1 tablespoon dijon mustard
1 packet Splenda or Stevia
2 tablespoons dill, chopped
4 teaspoons olive oil
1 garlic clove, crushed
2 Tbs lemon juice
¼ cup red onion, diced
½ cup celery, diced
3 hardboiled eggs, chopped

**I collected this recipe as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Dairy, The World of Cauliflower, Vegetarian

Cauliflower Nachos

See the link here for amazing Cauliflower Nachos!

Use 1 c cauliflower
1/2 c homemade salsa made with scallions (for 5&1)
1/2 c lowfat shredded cheese (1/2 a lean)
1/2 a leanest serving of a Gardein/Morningstar farms/trader Joe’s vegetarian protein product (I suggest chicken strips or ground beef)
1.5 oz of avocado (for one healthy fat)

Here’s a great homemade salsa recipe. Just substitute in scallions for onions when on the 5&1 plan.

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**I collected this recipe as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

 

Dairy, Lean & Green Meal Recipes, Pizza, The World of Cauliflower, Vegetarian

Cauliflower Pizza

Cauliflower Pizza
Inspired by the Pizza Crust #2 on Sandy’s Kitchen Adventures

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Ingredients:

Crust:
1 cup raw Cauliflower processed in food processor, or premade fresh crumbles from the store  (2 Greens)
1/4 cup Eggbeaters from the carton (1/8 Lean)
1/2 cup or 2 oz part skim cheese blend (4/8 Lean)
1/8 tsp garlic powder – optional (1/4 Condiment)
1/8 tsp basil – optional (1/8 Condiment)

Toppings:
1/4 cup + 2 tbsp or 1.5 oz 2% reduced fat Mozzarella cheese (3/8 Lean)
1/2 cup Tomato sauce that is less than 5 g of carbs per serving such as Garlic Paesana or 1/4 cup tomato sauce that is 10g carbs per serving (1 Green)

Directions:

Preheat oven to 350 degrees (I just don’t like cooking at higher temps than that – which is different from the original recipe). Place parchment paper on a cookie sheet and spray lightly with cooking spray.

Take cauliflower and microwave it for 30 sec-1 min. Take a towel and squeeze the water as much as you can out of the cauliflower (another important additional instruction).

Combine grated cauliflower, egg beaters, cheese, garlic powder and basil until mixed completely. Spoon mixture on prepared pan. Use the back of a spoon to thin out mixture (or your hands) and form a circle about the size of a dinner plate without the rim. (Hint: if you make two smaller pizzas, they are easier to flip!)

The thinner the crust the less chance of it being soggy. Bake for 25 minutes. Carefully flip the pizza crust over using a spatula to lift all edges of the crust off the parchment first. Bake an additional 10 to 15 minutes until edges are crisp. Let cool.

You can freeze the crusts individually and save for another day. A whole cauliflower can yield 4-5 large crusts, if you choose to make the whole head of cauliflower.

Make mini-crusts if you are challenged with flipping with a spatula. I am!

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Add tomato sauce and cheese on top. You can broil until cheese is melted, or just let it bake (I like my cheese gooey).

1 Complete Lean and Green Meal, the spices are not even 1 condiment, with no Healthy Fat required.

You can also use the crusts as soft shell tacos or wraps!

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**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.