Cauliflower Craze: The Most Versatile Veggie

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By Emily Comos

Cauliflower has been taking the food industry by storm for the past couple years, and each day a new use of the incredibly versatile vegetable is created. Whether it’s cauliflower pizza crust, gnocchi, rice, and even cauliflower buffalo wings, there’s no denying this veggie’s popularity.

The vegetable keeps proving to be a healthy alternative for those trying to cut back on carbs or even vegetarians/vegans. The power of cauliflower is infinite and the seemingly bland white veggie continues to be transformed into delicious and innovative meals.

According to the U.S. Food and Drug Administration, cauliflower has only 25 calories per cup and the U.S. Dietary Guidelines for Americans recommend that adults consume 1.5 to 2.5 cup-equivalents of dark green vegetables (which includes cruciferous vegetables like cauliflower) per week (Live Science).

According to Organic Facts, cauliflower is 92% water yet still holds so many nutrients including vitamin C, folate, vitamin K, B complex vitamins and vitamin E. Cauliflower has also been shown to help protect against certain chronic cardiovascular diseases and reduces the risk of atherosclerosis (Rolling Greens). Cauliflower actually comes in a handful of colors ranging from purple to orange.

A recent article in Berkeley Wellness noted that dollar sales of products containing cauliflower increased 71 percent in the last year according to Nielson, a market research firm. The fact that cauliflower has such a bland taste allows for it to be transformed so easily using different spices and flavors.

Cauliflower Craze

You can find cauliflower-based products at all major grocery stores these days, but it’s always important to check the nutrition facts for added ingredients if you’re not creating the dish from an actual head of cauliflower yourself.

A few years ago, this article would have been about kale. Now, the once boring cauliflower has taken the spotlight and is present all over the food industry. Although cauliflower may not be the prettiest vegetable with the most intriguing taste, give it a try next time as it can be transformed into a dish you never saw coming. Here is a healthified cauliflower fried rice recipe from Simply So Healthy to get you started on your own cauliflower craze!

 

Easy Low-Carb Cauliflower Fried Rice Recipe

Cauliflower Fried Rice

This Easy Low-Carb Cauliflower Fried Rice Recipe can be made in about 15 minutes! It can be served by itself as a quick lunch, or as a side dish. This recipe can be part of a low-carb, keto, gluten-free, dairy-free, whole-30, Atkins, Paleo, or Banting diet. Author Annissa Slusher.

Prep Time: 05 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Servings: 04

Ingredients

  • 2 tablespoons butter, ghee, coconut oil, or olive oil
  • 12 ounces riced cauliflower fresh or frozen
  • 1/4 cup carrot finely diced (optional)
  • 1 ounce green onion (about 2 large or 4 small) sliced, with white and green parts separated
  • 2 cloves garlic crushed
  • 1 large egg beaten
  • 2 tablespoons gluten-free soy sauce or Tamari (more or less to taste)
  • 1 teaspoon toasted sesame oil

Instructions

  1. In a large heavy skillet or wok, melt butter or oil of choice over medium-high heat.
  2. Add carrots and riced cauliflower. Cook, stirring occasionally, until vegetables begin to soften–about 5 minutes.
  3. Stir in the white part of the green onions. Cook until vegetables are almost tender–about 2-3 minutes more. Add the garlic and cook for 1 minute.
  4. Pour in the egg and stir it together with the vegetables. Cook, stirring the mixture  frequently, until the egg is scrambled. This takes about 1-2 minutes.
  5. Stir in the soy sauce, green part of green onions, and the sesame oil. Taste and adjust seasoning.

Recipe Notes

Serving size: 1/4 of the recipe

Per serving:

Calories: 114

Fat (g): 8

Carbs (g): 6

Fiber (g): 1

Protein (g): 4

Net carbs (g): 5

 

Sources

https://www.livescience.com/54552-cauliflower-nutrition.html

https://rollingreens.com/the-power-of-cauliflower/

https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cauliflower.html

https://simplysohealthy.com/easy-low-carb-cauliflower-fried-rice-recipe/

https://www.berkeleywellness.com/healthy-eating/food/article/catch-cauliflower-craze

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