Category Archives: Cauliflower

Cauliflower Recipes

Cheesy Cauliflower Risotto


 Cheesy Cauliflower Risotto



  1. Place cauliflower in a pan, add water just until 1/2 way up the veggies, cover and boil until very tender, drain.
  2. In mixer bowl of a stand mixer (or large bowl for use with hand mixer) put the butter, cream cheese and heavy cream then add the drained cauliflower and mix very well, leaving it chunky. Add the cheeses and spices and continue to mix until cheese is melted and creamy. This won’t be super smooth and it shouldn’t be. It’s not a mash, you want chunks.

This recipe makes 6 good sized servings with 5.71 net carbs per serving, 4 of those are veggie net carbs.

Tuna Casserole

The Ingredients:

4 – 5 oz cans Tuna, packed in water, drained

6 oz. Fresh Green Beans, cut in 3rds

12 oz Cauliflower, cooked and chopped, about 2 cups

3 oz. Onions, diced

3 stalks Celery, chopped, 4 oz.

4 1/2 oz. Mushrooms, sliced

4 Tbsp Butter

8 oz. Marscapone or Cream Cheese

1/2 c. Heavy Cream

8 oz. Cheddar Cheese, shredded

2 tsp. Salt

What to Do:

Pre-heat oven to 375*

Cover green beans with water, boil for 10 minutes and drain.

Melt butter in a large saucepan over med-high heat. Add mushrooms, onions, celery and saute for about 5 minutes. Stir in marscapone or cream cheese, heavy cream, salt, green beans and cauliflower. Stir well and heat through, add tuna and mix thoroughly.

Pour into a 9×13″ casserole dish and spread evenly. Top with shredded cheese and bake uncovered for 25-30 minutes until cheese is golden and bubbly.

Makes 8 servings.

I served this over spaghetti squash as shown above in the photo.

Nutritional Information:

Sodium: 1028 mg     Fat: 36.44 g     Total carbs: 6.21 g     Fiber: 1.8 g          NetCarbs: 4.41 g     VeggieNetCarbs: 2.75 g     Protein: 21.88 g     Calories: 437

Beef Stew

The Ingredients:

1 1/2 lbs Beef steak or Stew meat, cut into cubes  (I had 27.5 oz)

10 oz. Green Bans, fresh, cut in thirds

5 Green Onions/Scallions (2.8 oz)

1 small Onion, chopped (5.1 oz)

5 stalks Celery, chopped (6.8 oz)

6 small Turnips, peeled and chopped into large pieces (22.7 oz)

4 c. Beef Broth

2 tsp. Salt

1 tsp. black Pepper

1 tsp. Oregano, dried leaves

1/2 tsp. Thyme, dried

1 Bay leaf

3 c. Cauliflower, cook it and mash it

What to Do:

Put everything except cauliflower into a large crock pot, cover and cook on low for 10 hours.

After cooking is done, stir in the mashed cauliflower and serve.

Makes 10 servings.

Nutritional Information:

Sodium: 720 mg     Fat: 15.41 g     Total Carbs: 10.69 g     Fiber: 3.7 g     NetCarbs: 6.99 g     Veggie Net Carbs: 6.5 g     Protein: 17.16 g     Calories: 247

Mexican Shepards Pie

Filling Ingredients:

1 lb. Ground Pork

1 lb. Ground Beef

2 Large Tomatoes, chopped  (18.4 oz)

2 Tbsp. Onion flakes, dried minced onion

1 –  4 oz. can Green Chile’s, fire roasted

2 tsp. Chili Powder

1 tsp. Cumin, ground

1 tsp. Salt, coarse ground

3 Tbsp. Red Taco Sauce (I use La Victoria brand)

Topping Ingredients:

1 lg. head Cauliflower, chopped (35 oz)

16 oz. Pepper Jack Cheese, shredded

1 tsp. Oregano, dried

1/2 tsp. Onion Powder

1 tsp. Salt, coarse ground

1/2 tsp. Cumin, ground

1 c. Heavy Whipping Cream

8 oz. Cheddar Cheese, shredded

What to do:

In large saucepan, place ground beef and pork and cover with 2 cups water and mix well. Cook over medium high heat until browned, stirring often, drain.

Return meat to pan, add tomatoes, green chilies, taco sauce, and spices, stir well, cook over medium high heat for about 4 minutes, reduce to medium heat and cook for another 5 minutes, stirring occasionally the whole time. set meat aside while preparing the topping.

Chop cauliflower, put into large stock-pot, add about 4 cups water, cover, cook over high heat for 13 minutes without lifting lid, then stir, keep cooking for another 5 minutes, still covered. Remove from heat, remove lid, break cauliflower up with spoon as well as you can, drain cauliflower using mesh strainer, drain well! Return to stockpot, add spices, cream and pepper jack cheese and blend very well using an immersion blender.

Divide meat mixture between 2 large casserole dishes (9×13) as evenly as possible, then top with cauliflower dividing evenly over both pans and spreading evenly over the meat mixture. Top each casserole dish with 4 ounces cheddar sprinkled over the top.

Bake uncovered at 375 degrees for 35-45 minutes until slightly browned/bubbly.

Makes 16 Servings

Nutritional Information:

Sodium: 6287mg     Fat: 26.36g     Fiber: 2.2g     Net Carbs: 5.87g     VeggieNetCarbs: 3.84g     Protein: 22.23g     Calories: 361

Ratios:      Carbohydrate: 9%     Fat: 66%     Protein: 25%

Cauliflower & Ham Au Gratin

The Ingredients:

19 oz Ham, chopped or cubed

4 links Bistro Sensations Spinach & Mozzarella Chicken Sausages

5.8 oz. Leeks (3 med) tops & bottoms trimmed, halved & thinly sliced and rinsed

4 cloves Garlic, Pressed

40 oz. Cauliflower (about 1 1/2 heads) chopped

8 oz. Velveeta, cubed

8 oz. Mozzarella, shredded

4 Tbsp. Butter

1 c. Heavy Whipping cream

pepper to taste

What to do:

Cook cauliflower until soft, drain, mash coarsely and set aside.

Melt butter in large pot over med to med-high heat, add leeks and pressed garlic, saute until slightly softened about 3 minutes, add ham and sausage and stir until heated through.

Stir in Velveeta cubes, mozzarella and heavy cream and stir until melted and creamy. Add cauliflower to pot and combine well.

Pour into a sprayed 9 x 13″ casserole pan and bake at 375 degrees for 45 minutes until bubbly and slightly browned.

Makes 12 servings and freezes well.

Nutritional info per serving:

Sodium: 1117mg     Fat: 21.82g     Fiber: 3g     Net Carbs: 8.54g          VeggieNetCarbs: 4.64g     Protein: 23.13g     Calories: 334

Ratios: Carbohydrates: 14%     Fat: 59%     Protein: 27%

For anyone with an aversion to Velveeta or just cannot take that sodium amount, substitute it with a cheese of your choice.  For example, and I am going to try this next, use 4 ounces cream cheese with 4 ounces of creamy Havarti instead of Velveeta to get that wonderful creaminess that make this dish so yummy.

Cauliflower Lasagna Bake

Crust Ingredients:

4 oz. Cream Cheese, softened

2 Eggs

8 oz. Chedder Cheese, shredded

1/2 tsp. Italian Seasonings

1/2 tsp. Garlic Powder

1/4 c. Golden Flaxmeal

Blend all ingredient thoroughly and press into a 9×13′ casserole dish.  Bake crust at 350 for about 20 minutes. While crust is baking, make filling.

Filling Ingredients:

15 oz. Ricotta, whole milk

3 eggs

1 tsp. Garlic Salt

1/2 tsp. Basil, dried

1/4 tsp. Oregano, dried

4 oz. Parmesan, shredded

1 lb. Jimmy Dean Italian Pork Sausage

Cauliflower, about 2-2 1/2 lbs fresh, cut up into small pieces

3/4 c. Mezzetta Homestlye Marinara Sauce

8 oz. Mozzarella, shredded.

What to do:

Cook Ground Sausage until crumbled and fully cooked, drain and set aside

Steam cauliflower until soft, drain and put into a large mixing bowl.

Mix Ricotta, eggs, garlic salt, basil, oregano and parmesan until thoroughly combined and add to cauliflower and stir. Add cooked ground sausage and mix well.

After crust is out of oven, pour cauliflower mixture evenly over top of crust.

Top entire casserole with the Marinara Sauce and top with shredded mozzarella.

Cover with foil and bake for 45 minutes at 350,  remove foil and bake for about 10-15 minutes longer until cheese is lightly browned.

Makes 12 servings.

Ratios:   Carbs 10%        Fat   66%       Protein 24%

Sodium: 892mg        Fat:   33.24g             Fiber:  3.2g           Net Carbs:  7.81g         VegNC: 3.52g          Protein:  25.25g          Calories:  450