Cauliflower, Summers Secret Weapon

With summer fast approaching weight loss is on many of our minds. Fad diets may get you the fast results you’re looking for but they don’t set you up well for the future. With many diets carbs are branded the devil and avoided at all cost. This isn’t necessary as long as you are careful with your portions and go for good quality sources. However if you do decide to reduce them for a while either to lose weight or just cut out grains then I would like to introduce you to your new best friend... the cauliflower.

Cauliflower contains just 4g of carbohydrate per 100g of vegetable, which goes a long way. You may be surprised to know that 100g would also supply you with 74% of your daily Vitamin C requirements as well as vitamin K, folate, pantothenic acid, and vitamin B6.

Below are some recipes from Cosmo to make sure you dont miss out on any of your favourites when looking for a lighter low carb option:

• Pizza!

To make a cauliflower crust pizza all you need it:

1 Cal spray Half a large head of cauliflower, grated 1 large egg, lightly beaten 150g grated light mozzarella cheese 2 tablespoons grated parmesan cheese Salt and pepper 90g tomato sauce (try to make your own to avid hidden sugars) Sliced tomato 2 cloves garlic, sliced 1/4 teaspoon chilli/red pepper flakes Basil

You can add any other topping you like but dont overload it.

Method:

1.Line a rimmed baking sheet with nonstick paper, and preheat oven to 220ºc.

2.Grate the cauliflower using a grater or rought blender until you have cauliflower crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from the microwave and let cool.

3.Mix in the egg, half the mozzarella, parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with 1 cal spray and bake for 10 to 15 minutes, or until golden.

4.Top the pizza with the sauce, other half mozzarella, tomatoes, garlic, flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.

Nutrition:

Cals: 272

Carbs: 14.4g

Fat: 14.5g

Protein: 23.6g

• Cauliflower mash

This one is much easier take:

Half a head of cauliflower (serves 2)

Whatever seasoning you like salt, pepper, light butter, cream cheese, chives, garlic etc

Method:

Boil the cauliflower then blitz in a blender, add the seasoning of your choice

Nutrition:

By swapping cauliflower for potato you save yourself 29g of carbs and 117 caloires.

• Egg Fried ‘Rice’

You will need:

1 tbsp olive oil

300g cauliflower

1tsp garlic powder

¼ tsp crushed chillies

100g cooked prawns

1 egg

2tbsp tamari sauce

Method:

Grate the cauliflower florets finely to make grains of ‘rice’. If it is a little damp wring it out in a kitchen towel, spread out and leave to dry for a little while.

Heat the oil in a wok and add the ‘rice’, garlic powder and crushed chillies. Stir continuously, and then add 2 tbsp of tamari sauce. Keep stirring until it starts to look golden.

Add the prawns and stir for another minute. Make a well in the middle of the wok and crack the egg into it, then let it fry a little. Start to break it up with your spatula and when it is almost cooked through, stir it through the cauliflower.

Nutrition:

Cals: 342

Carbs: 13.5g

Fat: 6.7g

Protein: 32g

Carbs don’t agree with all of us so try a few swaps and see if you can feel lighter and more energetic for summer – enjoy!