Cooking this week with cauliflower
Cauliflower: you can’t go wrong with this fall veggie. Its sweet, slightly nutty flavor makes it a tasty and nutritious ingredient to add to your autumn meals.
At only 26 calories per cup, this cruciferous veggie – which is in season right now – can bulk up your meals and provide you with some great nutritional benefits.
Cauliflower, a member of the cabbage family, is a great source of vitamins C and K, folate, and fiber. In just one cup you’ll get 86 percent of your daily Vitamin C intake, which promotes a healthy immune system and helps prevent inflammation.
This fall veggie can be steamed, baked, roasted, and even mashed to substitute mashed potatoes. We’ve found five recipes for you to make this week that incorporate this veggie. In curries, soups, mixed with pasta and more, all are low-calorie and delicious meals:
Monday: Fall vegetable curry
This delicious fall curry is a vegetarian dish, and contains one cup of cauliflower. This Indian-style meal only takes a half-hour to make.
Per serving: 231 calories, 3.9g fat, 40.8g carbohydrates, 10.4g protein, 8.6g fiber
Tuesday: Creamy curried cauliflower soup
Here’s a perfect autumn soup to make, which doesn’t even need cream to give it that creamy texture! The cauliflower is simmered and blends with almond milk, curry powder, and garlic.
Per serving: 140 calories, 7g fat, 16g carbohydrates, 6g protein, 6g fiber
Wednesday: Baked Italian-style cauliflower
This lightened-up Italian dish uses lean ground sirloin to reduce the fat. The cauliflower is steamed and blended in marinara sauce, and mixed with a variety of spices.
Per serving: 306 calories, 14.9g fat, 46.8g carbohydrates, 16.3g protein, 5.3g fiber
Thursday: Wild Coho salmon with sunshine rice
Get your dose of Omega-3s from the salmon in this oven-baked dish. At just 320 calories, you’ll also get a good dose of grains from the long-grain brown rice.
Per serving: 320 calories, 5g fat, 47g carbohydrates, 23g protein, 6g fiber
Friday: Roasted cauliflower fettuccine
End your work week with this healthy pasta dish for only 410 calories! This meal uses more veggies and less pasta, which of course means less carbs!
Per serving: 410 calories, 13.6g fat, 55.7g carbohydrates, 19.3g protein, 7.7g fiber