Recipe : Double Parmesan Mashed Cauliflower

Creamy, buttery mashed cauliflower is the low carb side dish of your dreams

1. Boil 6 cups fresh cauliflower florets in salted water until super tender.

2. Drain well and place in a food processor (I prefer my immersion blender to get it real smooth most times)

2tbsp grass-fed butter, 1/2 cup finely grated high quality Parmesan cheese & 1-2tbsp sour cream.

Pulse until smooth & don’t add any other liquid if you can help it, but if you must then add more sour cream. 

The chives & extra kerrygold butter are a non-negotiable

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Cauliflower with Gruyere sauce

Plain steamed or microwaved cauliflower turns into something extraordinary when you cover it with this rich-tasting twist on a classic cheese sauce.

SERVINGS: 4   |  TOTAL TIME: 23 min

Ingredients

• 8 cup(s) cauliflower
• bite-size florets
• 4 teaspoon flour, all-purpose
• 1 cup(s) 1% milk, divided
• 1/2 cup(s) cheese, Gruyere, shredded
• 1 tablespoon chives, fresh or chopped fresh parsley
• 1/2 teaspoon garlic, minced
• 1/4 teaspoon salt
• pepper, black ground to taste

Directions

1. Place cauliflower florets in a steamer basket over boiling water, cover and steam until tender, 8 to 10 minutes. (Alternatively, place florets in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 2 to 4 minutes.)

2. Meanwhile, whisk flour with 2 tablespoons milk until smooth. Heat the remaining milk in a saucepan over medium heat until steaming. Add the flour mixture; cook, whisking, until the sauce bubbles and thickens, 2 to 3 minutes.

3. Remove from heat; stir in Gruyere, chives (or parsley), garlic, salt and pepper. Spoon over the cauliflower and serve.

Nutrition Details
per serving

• Calories 136, Fat 6g, Cholesterol 18mg, Sodium 247mg, Saturated Fat 3g, Protein 10g, Fiber 5g, Carbohydrates 13g

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Baked cauliflower

Ingredients 

• 1 head of cauliflower

• 1 cup of parmesean cheese

• 1/2 cup white cheddar cheese 

• minced garlic

• dried parsley.

Directions

1. Cut off the hard pieces and stem but leave the head intact. 

2. Boil the cauliflower for 7 minutes, drain and pat dry. 

3. Mix 1 cup of mayonnaise, 1 cup of parmesean cheese, 1/2 cup white cheddar cheese, minced garlic, and dried parsley. 

4. Coat the cauliflower with the mixture.

5. Sprinkle garlic powder and black pepper on it and more parsley. 

6. Bake in the oven 20 minutes on 375. 

Dukan Cauliflower Soup

Dukan Phases: Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 8 servings
Serving Size: 1 cup
Nutritional Info: 46.4 calories, 1.9 g of fat, 6.6 of carbohydrates, 2.9 g of fiber 2.2 g of protein

Ingredients

• 1 tsp olive oil
• 1 medium onion, sliced thin
• 1 large head fresh cauliflower
• Salt, to taste
• 1 tsp fresh thyme
• 4 1/2 cups hot water, divided
• Black pepper, to taste

Directions
1. In a large pot, heat the olive oil over medium low heat. Cook for about 15 minutes until they soften up and become fragrant.

2. Add the cauliflower, salt and pepper, and 1 cup water. Bring the heat to medium and bring it to a simmer. Cover the pot and let everything cook for about 15 minutes until the cauliflower is fork tender.

3. Add the remaining water and thyme and continue to simmer for 20 minutes.

4. Puree the soup using an immersion blender or regular blender. Let stand for 20 minutes so it thickens up.

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Cauliflower Steak and Eggs with Sauteed Greens

Ingredients

• 2 tablespoons coconut oil

• 1 head cauliflower (large (about 2 ⁄2 pounds) cut crosswise)

• Sea salt

• Freshly ground black pepper

• 1 tablespoon coconut oil

• 2 shallots (finely chopped)

• 5 ounces bacon (finely diced)

• 3 tablespoons apple cider vinegar

• 1 teaspoon chives (finely snipped)

• ⅔ cup extra-virgin olive oil

• 2 bunches broccolini (about 13 ounces trimmed and halved)

• 3 tablespoons coconut oil

• 3 garlic cloves (sliced)

• 1 bunch Swiss chard (stems removed (save for broths or soups), leaves torn)

• 3 tablespoons hazelnuts (plus extra to serve (activated if possible*) toasted and roughly chopped)

• 1 tablespoon coconut oil

• 4 eggs

Directions
Step 1
Preheat the oven to 350°F. Line two baking sheets with parchment paper.

Step 2
For the cauliflower steak, melt 2 teaspoons of the coconut oil in a nonstick frying pan over medium-high heat. Add one cauliflower steak and cook, turning once, until golden, 2 minutes per side. Transfer to a prepared sheet and season with salt and pepper. Repeat this process with the remaining oil and cauliflower steaks. Place in the oven and roast until the cauliflower is tender, 12–15 minutes.

Step 3
For the bacon vinaigrette, melt half the coconut oil in a small saucepan over low heat, add the shallots and gently cook until slightly softened, 1 minute. Remove from the pan, set aside, wipe the pan clean, and place over medium heat. Add the remaining oil and the bacon and fry until the bacon is crispy, 6–8 minutes. Add the vinegar and shallots and set aside to cool. Transfer to a bowl and whisk in the chivesand olive oil. Season with salt.

Step 4
For the sautéed greens, bring a saucepan of salted water to a boil. Blanch the broccolini until almost cooked through, 1 minute. Plunge into ice-cold water, then drain. Set aside. Melt the coconut oil in a large frying pan over medium heat. Add the garlic and cook until fragrant, 20 seconds. Stir in the Swiss chard, broccolini, and 2 tablespoons water, and cook, tossing occasionally, until the Swiss chard is slightly wilted and the broccolini is heated through, 1 minute. Toss in the hazelnuts and season.

Step 5
Heat the coconut oil in a nonstick frying pan over medium heat. Fry the eggs for 2–3 minutes, or until cooked to your liking. Season, slide onto a plate, and keep warm.

Step 6
Place the cauliflower steaks on warm serving plates, and top each with a fried egg. Add the sautéed greens, drizzle with some bacon vinaigrette, and serve the rest on the side.

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Cauliflower Casserole with Cheddar

This dump-and-stir casserole recipe could not be easier. Fresh thyme and smoked paprika give the cauliflower great flavor, without having to add loads of heavy cream and butter.

Ingredients

• 4 cups cauliflower florets (from 1 medium head cauliflower) 
• 8 ounces sour cream 
• 1 cup coarsely grated mild white cheddar cheese 1 teaspoon smoked paprika 
• 1 teaspoon fresh thyme leaves 
• 1 teaspoon salt 
• 1/2 teaspoon red pepper flakes

Directions
Step 1  
Preheat the oven to 350° and butter a shallow 9-by-13-inch ceramic baking dish.

Step 2  
Bring a large pot of salted water to boil. Blanch the cauliflower until just tender, 4 minutes. Drain in a colander.

Step 3  
In a large bowl, combine the cauliflower, sour cream, half the cheese, paprika, thyme, salt and red pepper. Transfer the mixture to the prepared dish and sprinkle the remaining cheese over the top. Bake for 30 minutes, until the cheese is melted and the top is lightly browned. Serve immediately.

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Recipe : Sweet and Spicy Baked Cauliflower

Ingredients

• 4 cups cauliflower florets

• 2 Tablespoons maple syrup

• 2 Tablespoon sriracha

• 2 Tablespoons olive oil

• 1/2 Tablespoon tamari or soy sauce

• 1/2 teaspoon black pepper

Directions

1.   Preheat oven to 400º. Line a baking sheet with parchment paper.

2.     In a large bowl (or a Ziplock bag) combine cauliflower and other ingredients – maple syrup, sriracha, olive oil, tamari, and pepper. Mix until the cauliflower is well coated.

3.   Pour the cauliflower onto the baking sheet and place in the oven. Be sure to give the cauliflower “room to breathe.” If the baking sheet is over-crowded, the cauliflower will “steam” and it won’t cook right. If you need to, divide it between 2 baking sheets.

4.   Bake for 30 minutes or until cauliflower is tender.

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