The Low Carb Luxury Newsletter: 
Volume III / Number 16: August 30, 2002: Page 6
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Cauliflower: A Low Carber's Best Friend    
Cauliflower (Brassica oleracea) originated in the Mediterranean. The name comes from the Latin word caulis (stalk) and floris (flower) which is why we call the individual pieces flowerets. Mark Twain described the creamy white of head cauliflower as "nothing but cabbage with a college education."

Low carbers love it because it lends itself to many of the roles that potatoes used to take. It's low in carbohydrates (as well as calories,) and is very, very versatile.

Cauliflower has plenty of nutrition benefits. Like its cousins broccoli and cabbage cauliflower, a member of the cruciferous family, is recognized for its cancer-fighting benefits. It's an excellent source of Vitamin C (contains 100% US RDA,) is a good source of Folic Acid as well as Potassium. It provides Calcium, Magnesium, and Phosphorus.

Store cauliflower in its wrapping in the crisper section of your refrigerator and use within three to five days.

Here are some of our favorite cauliflower recipes!

Cauliflower Chowder

Cauliflower Chowder
  • 1 head cauliflower
  • 1 small onion
  • 3 cups chicken broth
  • 1/2 cup diced cooked ham
  • 3 Tablespoons butter
  • 1/2 cup heavy cream
  • 8 oz full-fat cream cheese
  • salt & pepper to taste
  • Shredded cheddar cheese
Separate cauliflower and cut into small pieces. Boil with chopped onion in chicken broth until tender. Place aprox 2 cups of cooked cauliflower in food processor with 1/4 cup of chicken broth. Add butter, cream cheese, and cream and pulse until creamy. Combine remainder of cauliflower with ham, salt, pepper and shredded cheddar cheese. Mix with pulsed mixture.

Makes 6 servings — 4.3 gram of carbohydrate per serving.

Stir fried Cauliflower in Cream Sauce

Stir fried Cauliflower in Cream Sauce
  • 1 1/2 lb. Cauliflower
  • 1 1/2 cups Chicken Broth
  • 1 teaspoon Salt
  • 1 teaspoon Cooking Wine
  • 3/4 cup Heavy Cream
  • 1 1/2 Tablespoons Water
  • 2 teaspoons Cornstarch
    OR 1 teaspoon Expert Foods' not/starch
  • Paprika
Rinse and drain cauliflower, separate flowerettes into bite size pieces. Blanch them in boiling water; remove and drain.

Place chicken broth, salt and wine in a pot and bring to a boil. Add cauliflower and cook for 8 minutes, or until the stock is reduced to half. Add cream and mixture of cornstarch and water to thicken; stir. If using not/Starch, omit water and sprinkle into sauce and stir to thicken.

Transfer the cauliflower to a serving plate. Pour the sauce over the cauliflower, and sprinkle with Paprika for color and pizazz.

Makes 4 servings — 6 grams of carbohydrate per serving made with cornstarch;
4.8 grams of carbohydrate per serving made with not/Starch.

You can buy the Expert Foods' not/Starch used in this recipe from The Low Carb Connoisseur.

Cauliflower with Indian Spices

This great recipe comes from the Atkins Center and is one of our real favorites!

Cauliflower with Indian Spices
  • 1 Tablespoon butter
  • 1 Tablespoon macadamia nut or peanut oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground ginger
  • 1 small tomato, finely chopped
  • 1 medium head cauliflower, separated into small florets
  • salt and pepper
In a large skillet, melt butter and oil over medium heat. Add cumin, coriander, and ginger. Cook spices until fragrant, about one minute.

Add tomato and cauliflower florets to skillet. Gently mix until cauliflower is evenly coated with spice mixture. Add 1/4 cup water. Cover; cook 20 minutes, until cauliflower is tender.

Season to taste with salt and pepper.

Makes 6 servings — 2.5 grams of carbohydrate per serving.

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