An effective cauliflower diet with examples and recipes. Cauliflower: Diet Recipe

Nutritionists make extensive use of vegetables in their healthy eating programs. It is these fiber-rich plant foods that help you stay full and stay lean. Vegetables excite appetite, increase the secretion of food glands, contain vitamins, organic acids, pectin necessary for the body. And all against the background of low calorie content, almost complete absence of fat.

However, in a huge range of vegetable crops, there are the most valuable ones for organizing a balanced diet. Let's talk about the place cauliflower occupies in weight loss programs.

A little about the plant

Cauliflower is a common vegetable in the cabbage family. Modified inflorescences are used for food, located on a thick short stem. The younger the inflorescences, the higher the taste and dietary properties. Decorative in appearance, small inflorescences can be consumed even fresh, supplementing with various sauces and gravies. To emphasize the neutral taste, chefs cook them in mineral water or chicken broth and add sugar to the water.

Note. For the preparation of dietary dishes from cauliflower for weight loss, it is better to take the freshest heads. They are identified by green leaves surrounding a strong and heavy head of cabbage.

Vegetable lovers grow various types of cauliflower. There are different in shape, size, density and color of the head of the variety.

Nutritionists agree that the taste, nutritional and dietary qualities of cauliflower are excellent in relation to other members of the family. If white cabbage is contraindicated in gastritis, pancreatitis, and other gastrointestinal disorders, then cauliflower recipes are used in dietary and baby food. Babies are even encouraged to start vegetable complementary foods with it.

The vegetable contains vegetable protein, a large amount of ascorbic acid, a whole range of vitamins and trace elements, including folic acid, sugar, starch, and fiber, which is useful for weight loss. The chemical composition determines the indispensability of the product in the organization of a healthy diet.

What is prepared from cauliflower

Any diet for weight loss involves limiting the diet and calorie content of foods. Cauliflower dishes are great for weight loss, as the vegetable contains only 30 kcal / 100 g.

Advice. Delicate unobtrusive taste of inflorescences is combined with any other vegetables, sauces, dairy products. And if no one advises using cream in diet recipes, then a spoonful of low-fat sour cream will help balance a dish with a minimum number of ingredients.

Those who want to lose weight eat a young vegetable raw, baked in the oven and stewed in a slow cooker, fried in a thin layer of breading, cooked in batter, steamed, grilled. In the latter case, the inflorescences acquire an incredibly attractive aroma.

How to prepare inflorescences

If recipes for cooking from cauliflower appeared on your weight loss menu, you need to be able to process it correctly.

1. Check a strong head of cabbage for dark spots. They indicate a reduced quality of the product, the beginning of the process of decay. A fresh head of cabbage is surrounded by green (not dried) leaves, inflorescences are dense, not opened, well adjacent to each other.
2. Rinse the head of cabbage in cold water.
3. Before heat treatment, you can hold it in salt water. This will keep the color and density.
4. Disassemble the head into inflorescences of the desired size.
5. Start cooking.

Diet Recipes

In the usual menu, cauliflower is more often used as a side dish, an elegant accompaniment to fish, poultry, and meat. But how to cook a vegetable for weight loss so that the dish looks complete and at the same time follows the principles of a healthy diet? It is necessary to avoid prolonged contact with heated oil, fats, do not oversalt, maintain a small serving size when serving. It should be remembered that fresh or boiled cauliflower for weight loss is much healthier than fried and stewed.

• Cauliflower salad with basil dressing

Disassemble the young head of cabbage into inflorescences. Prepare a dressing from basil leaves, garlic, a spoonful of olive oil, a pinch of salt. Fold the inflorescences in a slide and pour over the fragrant dressing. And you can serve the sauce in a separate bowl - this is an option for a snack.

• Light diet soup

Boil the cabbage in salted water with the addition of shredded carrots. Dip the chicken breast meatballs into the vegetable broth, let it boil for 15 minutes. Pour the finished soup into bowls and generously sprinkle with herbs. This cauliflower soup is the perfect lunch dish for weight loss. Don't worry about calories. A serving of diet soup contains no more than 120 kcal.

• Tender cabbage in sour cream sauce

The dish is distinguished by a pleasant sour taste, delicate pate texture. Chop the inflorescences a little and boil. Separately fry finely chopped carrots. Mix both products in a saucepan, sprinkle with a spoonful of curry, mix with low-fat sour cream. Simmer for no longer than 10-15 minutes until soft.

• Cream soup with young green peas

Boil the cabbage, 5 minutes before the end of cooking, add fresh peas. Pass vegetables through a blender, salt, pepper, dilute with broth. Bring cream soup to a boil, turn off immediately. Pour into portions, add a spoonful of olive oil to the center of each plate.

Cauliflower can be harvested for future use. After defrosting, all the useful properties of the product are preserved. The use of a vegetable in a diet for those who want to lose weight allows you to diversify the menu with light, delicious-tasting dishes.

Some diet cauliflower dishes and their recipes are presented below.

Steamed cauliflower.

Ingredients:

300 g of cauliflower, 1 onion, 1 teaspoon of lingonberries or cranberries, water, parsley and dill.

Cauliflower Diet Recipe:

1. Peel the onion, cut into rings and simmer for 15 minutes in a pan with 0.3 cups of water.

2. Divide the cauliflower into florets, peel and cut into thin slices. Then put the cauliflower in a colander, put it in a pot of boiling water and simmer the cabbage until softened.

3. Immediately before serving, transfer the prepared cabbage to a vase, dish or deep plate, pour water with stewed onions, and beautifully lay cranberries or lingonberries on top. Sprinkle with chopped herbs and serve.

Delicious salad

Ingredients:

600 g cauliflower, 1 tbsp. a spoonful of lime honey, 3 tbsp. tablespoons chopped parsley, dill and cilantro, 1 medium lemon, allspice peas, 4 bay leaves.

Recipe:

1. Rinse the cabbage well, divide into inflorescences, chop with a knife or with a coarse grater. Leave only rosettes of flowers intact.

2. Dip the cabbage in boiling water and boil, and then transfer to a colander. Bring half a cup of cabbage broth back to a boil. Without removing from heat, put pepper and bay leaf into it. After 20 minutes, cool and strain.

3. Squeeze the juice from the lemon, pour it into the broth and put honey in it. Mix everything thoroughly and refrigerate for 2 hours.

4. Mix the prepared cabbage and greens, pour the chilled dressing into the resulting mixture, mix. Put the finished salad in a porcelain dish and serve.

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Good day to you, dear readers. Do you know what vegetable Catherine the Great and her courtiers loved very much? Cauliflower. A lot of money from the treasury was spent on delivering a vegetable from overseas. Catherine was a very intelligent woman, she knew how to take care of herself and eat right.

We have an undeniable advantage - we can buy a useful product in any supermarket for a fairly reasonable price. Today I want to tell you about simple and delicious cauliflower recipes. Let's get started!

Cooking salads

I really love cauliflower, but for a long time I thought that it could only be simply fried or cooked in batter. But one serving of such goodies is equal to one extra workout per week - not exactly an equal exchange. I tried her cabbage in raw and boiled form - the taste of such dishes is not for everyone. Through trial and error, I managed to find some interesting, maximally dietary recipes from this healthy vegetable. Let's start with salads.

From pickled cabbage

The simplest delicious dish you can make is pickled cauliflower. Despite the fact that it turns out very tasty, you should not cook it for the future - you can store pickled cabbage in the refrigerator for no more than 4 days.

What we need:

• cauliflower - 500-550 g;
• carrots - 130–150 g;
• water -1 l;
• sugar - 180 g;
• salt - 30 g;
• sunflower oil - 50 ml;
• table vinegar - 150 ml;
• garlic - 3-5 cloves;
• bay leaf, spices.

The whole secret of a delicious marinade is the right seasonings and spices. This type of cabbage goes well with ground paprika, coriander, red, white and black pepper. But you can safely experiment, create your own unique spicy bouquet for the marinade. You can cook such cabbage in the evening, and in the morning it will be ready.

Step by step recipe:

1. We disassemble the cabbage into inflorescences, cook in boiling water for 4-5 minutes. To keep the color of the vegetable, you can add a little sugar to the water. Three carrots on a coarse grater, pass the garlic through a press.
2. We spread the inflorescences in a colander, pour over with cold water - this will help maintain the shape and structure of the vegetable.
3. Bring 1 liter of water to a boil, pour sugar, salt, add sunflower oil. It is enough to boil for 2-3 minutes so that the sugar has time to completely dissolve. Now pour out the vinegar.
4. We put the cabbage in a deep bowl, add all the spices and seasonings, pour hot brine.
5. Everything, the main processes are finished. It remains to add carrots and garlic to the cooled cabbage. We cover the container with a lid, put it in the refrigerator, wait 6-7 hours.

Before serving, drain the marinade, arrange it beautifully on a dish, sprinkle with fresh herbs. 100 g of such cabbage contains only 64 kcal. But you still shouldn’t get carried away with pickled dishes, everything is good and healthy in moderation.

It is very useful for weight loss, try it too!

Salad "Georgian"

What we need:

• cauliflower - 450-500 g;
• walnuts - 50–70 g;
• half a pomegranate;
• apple cider vinegar - 15 ml;
• olive oil - 25 ml;
• garlic - 1-2 cloves;
• greens, saffron, salt.

How to cook:

1. In boiling water, add saffron, salt, a pinch of sugar, cabbage inflorescences. If you didn’t have saffron on hand, it doesn’t matter - you can replace it with turmeric. Cook for 5-7 minutes.
2. We take out the finished cabbage from the water, put it in a sieve so that all the liquid is completely glassed.
3. Toast the nuts in a dry frying pan until a characteristic aroma appears, about 3-4 minutes. Grind in a blender or meat grinder.
4. Finely chop the greens.
5. Prepare the dressing - combine oil, vinegar, chopped garlic, salt in a bowl.
6. Pour the cooled inflorescences with dressing, sprinkle with nuts, herbs, sprinkle with pomegranate seeds on top.

Have you noticed the main charm of this salad? It contains the maximum number of products that will help us to be healthy, young, save us from the unpleasant symptoms of spring beriberi. 100 g of lettuce contains 70 kcal.

Variations on the theme: vinegar can be replaced with lemon juice, walnuts - with almonds, and sprinkled not only with pomegranate, but also with grated cheese.

How to cook cutlets and casseroles in the oven

Delicious, fried minced meat cutlets beckon, but the liver and figure do not really like fatty and fried foods. I can’t say that baked cauliflower cutlets can fully replace meat ones. But they will help to maintain health, keep the waist thin, diversify the Lenten table.

What products will be required:

• a small fork of cauliflower;
• rye bread, bran, preferably yesterday - 2 pieces;
• large egg;
• fresh herbs, salt;
• crushed oatmeal for breading.

How to cook:

1. Boil the cabbage for 5-7 minutes, salt the water, chop the vegetable in a blender, add a little salt to the puree.
2. Finely chop the bread, soak it in water or milk, wring it out, add it to the cabbage puree.
3. Mix minced meat with chopped herbs, egg.
4. Pour crushed oatmeal on a flat plate, it's a great and healthy alternative to breadcrumbs and gives a different flavor to many dishes.
5. We form balls from minced meat, place in a baking dish, which must first be covered with parchment.
6. We put the cutlets in the oven, cook for half an hour on one side, carefully turn over, bake for another quarter of an hour.

I cook these meatballs with cheese. I put a small piece in the middle, or chop it up and sprinkle the cutlets on top of it. My daughter likes it when I cook cutlets with a boiled quail egg - it turns out very beautiful in the cut.

Why such minced meat is good - if I don’t have time to sculpt cutlets, then I easily turn it into a casserole: I sprinkle the form with chopped oatmeal, spread the minced meat in an even layer, also sprinkle with oatmeal and cheese on top, you can spread out circles of tomatoes or bell peppers. I put it in the oven for 35-49 minutes.

Quick puree soup

Cauliflower soups will help diversify the diet of healthy dishes; you can cook them quickly in chicken or vegetable broth. They are especially good in the summer, when you need to eat first courses, but you don’t want anything banal and rich. Yes, and to cook in the summer, to be honest, too lazy.

The easiest way is to cook soup puree from vegetables - it will always help out if your soul wants something hot, but you don’t want to stand in the kitchen for a long time. The soup is tasty and nutritious.

The original recipe uses cream, but I replace it with sour cream, sometimes yoghurt - it turns out very tasty.

What we need:

• cauliflower - 400 g;
• vegetable broth - 1 l;
• sour cream - 75-80 ml;
• fresh or frozen peas - 120 g;
• shallots - 50 g;
• white, pink pepper, salt.

Preparing the soup is simple - fry the shallots a little in a saucepan, add peas, chopped cabbage, pour the broth, reduce the heat, cook for half an hour. Grind the soup with a blender, add sour cream, simmer the mixture over low heat for 1-2 minutes. Pour into pre-warmed plates, sprinkle with pink and white pepper, you can add a little grated cheese.

Read about how to do it right.

Delicious jellied pie in a slow cooker

I used to think that savory pastry was a waste of time. But one recipe just won me over with its taste, and now I often cook it at home with different fillings. We are talking about a jellied pie - I have not yet met a simpler and juicier pastry.

I cook it in a slow cooker - I like the slightly moist structure of the finished dish and the absence of a fried crust. Yes, and I value my time, and the slow cooker copes with the pie faster, and nothing in it burns and never sticks. But you can cook it in the oven and slow cooker, and choose the most suitable option for yourself.

What products are needed:

• cauliflower - 370-420 g;
• leeks and carrots - 100–120 g each;
• a mixture of grated hard cheese and chopped cheese - 110-120 g;
• milk - 220 ml;
• low-fat sour cream - 40-50 ml;
• salt, spices, herbs.

How to cook:

1. Boil the cabbage inflorescences for 5-7 minutes, cool a little, put on the bottom of the multicooker bowl.
2. We cut the onion into thin rings, rub the carrots, spread the vegetables on top of the cabbage, sprinkle with cheese.
3. We prepare the filling - we combine milk, sour cream, spices and herbs in a bowl. Optionally, you can add 1 egg.
4. Pour the liquid mixture into the slow cooker, cook under a closed lid in the “baking” mode for 40 minutes.
5. Let the cake cool down a little, call all the household members to the table.

That's all I wanted to tell you today, my dear readers. I wish that every day brings you closer to your cherished goal, makes you healthier, more beautiful and slimmer.

Want to learn how to cook a dietary, but no less tasty cabbage casserole? Watch the video:

Those who carefully monitor their figure and try to maintain the harmony of their body know firsthand that cauliflower becomes the ideal product in this case. This vegetable is incredibly useful. It contains a huge amount of vitamins and minerals (vitamins A and C, PP and B6, potassium and calcium, sodium and magnesium, iron and phosphorus).

Easy Cauliflower Recipes

Cauliflower is considered a dietary product, which, thanks to its acids, prevents the deposition of unhealthy food eaten into fat reserves. And this leads to gradual weight loss. Due to its fiber, a beneficial effect is exerted on the activity of the intestine, its work is normalized, metabolism improves and the disturbed hormonal background is restored. Therefore, all those who want to have a beautiful figure should take note of this healthy and tasty vegetable.

Soup

(67 kcal/100 g, B-6 g, F-1.4 g, U-54 g)

• Jerusalem artichoke 2 pcs.
• Cauliflower 200 g (you can use a frozen product)
• Large carrots 1 pc.
• Onion 1 pc.
• Bulgarian pepper 2 pcs.
• Pepper and salt to taste

1. Water is poured into the pan, the container is put on fire. At this moment, carrots and Jerusalem artichoke are cleaned. Vegetables are cut into cubes, and as soon as the water boils, they are thrown into the pan.
2. A whole onion is sent there, which at the very end is simply removed from the broth.
3. As soon as the first vegetables become soft, Bulgarian pepper, previously cut into thin sticks, and cauliflower, disassembled into inflorescences, are added to the soup.
4. At the very end, the soup is flavored with salt and pepper and brought to full readiness.

Soup puree

(71 kcal/100 g, B-7 g, F-2 g, U-6.3 g)

• Cauliflower 400 g
• Ripe tomatoes 200 g
• Onion 1 pc.
• Carrot 200 g
• Nutmeg and salt on the tip of a knife

1. Onions and carrots need to be peeled. Put the water on the fire and as soon as it boils, send the vegetables there.
2. Cooking carrots with onions takes about eight minutes. At this point, the cauliflower should be washed, disassembled into inflorescences and thrown into the pan.
3. Tomatoes are washed, doused with boiling water and the skin is removed from them. After that, the tomatoes are also sent to the broth. All vegetables are still cooked for about five minutes.
4. Half of the volume of the broth is drained from the pan, the rest of the soup is salted and whipped with a blender until smooth. After that, the soup should be brought to a boil again.

Cauliflower in a slow cooker

(80 kcal/100 g, B-8 g, F-2.4 g, U-6 g)

• Cauliflower 500 g
• Chicken fillet 400 g
• Carrot 1 pc.
• Onion 2 pcs.
• Tomato paste 1 tbsp
• Salt and spices by a pinch
• Water 100 ml

1. The cauliflower is washed and divided into florets.
2. Carrots and onions are peeled and finely blanched.
3. The chicken fillet is washed and cut into small cubes.
4. The multicooker turns on, it should heat up, after which you need to set the Menu-Frying mode. And in this mode, in a small amount of vegetable oil, you need to fry carrots, onions and chicken fillet for 15 minutes.
5. Tomato paste is diluted with water, and then it is mixed with cauliflower. And the resulting mixture is laid out in a slow cooker. All ingredients are mixed and salted, after which the Stew or Vegetable mode is set for another 40 minutes.

Cauliflower in the oven

(66 kcal/100 g, B-7 g, F-1.4 g, U-5 g)

• Cauliflower 500 g
• Low fat cheese 100 g
• Sour cream 15% fat 2 tbsp.
• Chicken egg 1 pc.
• Greens, salt and a little squeezed garlic

1. The cauliflower is washed and divided into small florets. After that, it is poured with water and boiled a little over medium heat.
2. Then the cabbage is laid out in a baking dish.
3. The sauce is prepared separately. To do this, the egg must be mixed with sour cream, add salt, chopped herbs and garlic. And cauliflower is poured with this sauce.
4. Top the whole dish with cheese and bake in the oven for about 15 minutes.

Baked broccoli and cauliflower

Many people like cauliflower, diet recipes that use this vegetable will help you lose those extra pounds. The dishes come out very tasty, so all household members will surely try them with pleasure and will ask to cook more. There are many low-calorie cauliflower foods that can help you lose weight effortlessly.

Dietary cauliflower in the oven comes out very tasty, and it takes very little time to cook it. For the meal you will need the following ingredients:

• 1 head;
• 2 liters of water;
• 100 g of hard cheese (30% fat);
• 100 ml fat-free kefir.

The first step is to wash the head of cabbage and disassemble it into inflorescences. They need to be boiled in salted water for 3 minutes, put in a baking sheet, pour kefir and sprinkle with grated cheese. Then the dish is placed in a preheated oven for 20 minutes. After this time, the baking sheet is pulled out, and the inflorescences are laid out on plates and served to the table. The above ingredients make 4 servings. Everyone will like cauliflower in the oven; this dish has already conquered many people around the world. It's quick and easy to prepare, and the benefits are huge. Households are likely to ask for more. Even children, not to mention adults, enjoy this dish with pleasure. Perhaps cauliflower in the oven will become your signature dish, which will be served on the festive table.

Cauliflower puree soup is a dish that will conquer anyone, and it is prepared simply and does not require much time. The soup has a rich taste and excellent aroma, so the household will be delighted. For food you will need the following products:

• 1 head;
• 2 carrots;
• 2 medium onions;
• 4 potatoes;
• 1.5 liters of water;
• 30 ml of vegetable oil;
• spices (bay leaf, salt, basil, oregano, pepper) to taste.

To prepare cauliflower soup, first peel the potatoes, carrots, onions, rinse everything and cut into cubes. Then the vegetables are laid out in a pan, poured with oil and lightly fried. Next, water, spices are added, and the dish is cooked until fully cooked. Cauliflower should be disassembled into inflorescences and boiled in salted water for 15 minutes. Then all the vegetables are transferred to a blender and chopped. The resulting puree should be poured with broth. Ready-made cauliflower soup should be heated and poured into plates. The dish can be decorated with chopped herbs, then it will become not only beautiful, but also more useful. Many will like mashed cauliflower, the dietary component in it helps to lose weight. At the same time, the dish allows you to dull the feeling of hunger for a long time. Such diet recipes are very rare, because often after low-calorie meals you want to eat in half an hour. With this soup, this will not happen, it is worth trying to make sure of this.

casserole recipe

Recipes for weight loss using vegetables help to lose a few extra pounds in a short period of time. For example, you can make a delicious casserole that will appeal to both guests and household members. For cooking you will need the following products:

• 1 head;
• 3 eggs;
• 200 g cheese (parmesan or cheese)
• 150 ml of milk;
• spices (bay leaf, salt, basil, oregano, saffron, red and black pepper) to taste.

To prepare a casserole, you should disassemble the head of cabbage into inflorescences and pour over them with boiling water. Then they are laid out on a baking sheet, which is desirable to grease with vegetable oil. Eggs with milk should be beaten in a blender or by hand, add spices to the mass. Then you need to pour it over the cauliflower and sprinkle the dish with grated cheese. The baking sheet should be placed in the oven, which must be heated to 180ºС. After 20 minutes, the dish will be ready. It can be laid out on plates and served at the table. Such diet recipes will help you lose weight without feeling hungry.

This dish comes out fragrant, tasty, and at the same time low in calories. Even children will like it, who will often ask to cook it.

Dish with milk sauce

Cauliflower for weight loss is a must-have product for all kinds of diets. For example, you can cook it with milk sauce. This will require the following components:

• 250 g of inflorescences;
• 100 ml milk sauce;
• 10 g butter;
• 1 yolk;
• 100 g of a loaf;
• salt, pepper, nutmeg - to taste.

The head of cabbage should be divided into inflorescences and lowered into boiling water, to which you need to add a little salt. After a few minutes, they must be pulled out, add the yolk, pepper, nutmeg and mix everything well. Then the inflorescences are laid out on a baking sheet, poured with sauce and sprinkled with a loaf, which must first be crushed. Next, the dish is placed in the oven for 20 minutes. After this time, you need to pull out the baking sheet, arrange the food on plates, sprinkle with herbs and serve. A diet with such a dish will fly by unnoticed. Moreover, household members will also like recipes for weight loss, so you don’t have to cook several dishes. Cauliflower diet dishes will become something new in the family diet, and most importantly, its members will get used to healthy foods and will always remain slim. Do not forget that any dish can be easily improved. You just need to add the necessary products or spices, and ordinary vegetables will be transformed and will disappear from the plates in the blink of an eye. Do not be afraid of experiments, they will only benefit any dish.