BRUTTI MA BUONI LOW-CARB SOUP

I adore the Italian language, so musical and beautiful. Would love to learn to speak Italian, it might very well be a project for after retirement. Brutti ma buoni translates as ugly but good, and of course quite a few recipes match this description. I’ve got one for you today. Cabbage, riced cauliflower, and ground chicken swimming in broth definitely won’t fall into the category of George Clooney as far as looks and charm, but it is mighty good.  Actually, I did not expect to enjoy it as much as I did. This is a reasonably filling soup, but quite low in those carbs that in some phases of life are best consumed in moderation.  I used a crock pot, don’t worry if you don’t have one. It works well on the stove top. And, if you’d like to make it vegetarian, I bet farro would be amazing in place of the meat. One cup of farro would add about 130 g of carbs to the whole soup, stripping it of its low-carb label. Not that there’s anything wrong with it…

CROCK POT LOW-CARB CHICKEN & CABBAGE SOUP
(adapted from Sugar Free Mom)

2 tbsp olive oil
1 shallot, chopped
1 pound ground chicken
1 tsp Herbes de Provence
1 tsp salt
1 tsp pepper
1 cup canned stewed tomatoes, with their juice
1/2 cup riced cauliflower
3 cups cabbage slaw (I used store-bought)
3 cups beef broth or water
additional salt and pepper to taste

toppings of your choice, a little lemon juice, Sriracha (all optional)

Heat olive oil and saute shallots on medium high heat. Add  ground chicken and cook until lightly browned, seasoning with one teaspoon salt and pepper.  Add tomatoes, cauliflower, stir well to remove any browned bits from the pan. Transfer to crock pot.  Add beef broth,  cabbage slaw and cook on high for 3 hours or low for 6 hours. If no crock pot is available, just simmer gently on the stove top for an hour or so until the cabbage is fully tender.  

Adjust seasoning and serve with a dollop of  yogurt, shredded cheese, or diced avocados. A little bit of Sriracha added to your bowl hurts absolutely nothing. And a squirt of lemon juice.

ENJOY!

to print the recipe, click here

Comments: This soup was my lunch three days in a row. As you might have noticed, I don’t have a problem repeating the same lunch over and over, in fact I find it quite nice to cook a large batch of something in the weekend, and have it ready and waiting. Not wasting time and energy figuring out what to eat at lunch allows me to be more efficient. For instance,  I might be able to sneak a few exercises before lunch (got 12 minutes to spare?), or if the schedule is too busy, keep lunch break to a minimum and get back to work right away. At the risk of making some of my friends living in huge cities very jealous,  I divulge that it only takes us 8 minutes to go from lab to home. I know… we are spoiled!

Anyway, for this sequential lunches, I varied the toppings. On the first day I added shredded Gruyère, second time around  a dollop of yogurt and Za’tar (never get tired of this spice mix). Finally, on the third day I crowned it with diced avocado, a heavy squirt of lemon juice and a touch of Tajin (another spice mix I am quite fond of). The soup got a bit thicker on the third day, but I did not add any water or beef broth to it, just enjoyed it the way it was.  If you visit Sugar Free Mom’s site, you’ll noticed she used ground beef, so keep that in mind as an option too.  I know this will become part of my regular menu, and not just when I feel the need to go low on carbs.  It is delicious!

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FAKEBBOULEH

Meet the lighter sibling of tabbouleh. Made with riced cauliflower instead of cracked wheat, it is every bit as delicious, but won’t make  you feel stuffed after going back for seconds. I don’t know about you, but I can never stop at one serving of tabbouleh. I always go back for another helping, or when dining at home just the two of us, I keep visiting the serving bowl with my own fork: a little mindless bit here, another there as we talk about life, the mysterious process of bacterial iron uptake, or which brand of shoes could prevent my ankle from saying nasty things to me during a longer run. You know, real important stuff.

fakebouleh

CAULIFLOWER A LA TABBOULEH
(from the Bewitching Kitchen)

1 head of cauliflower
1 tablespoon coconut oil (or olive oil)
salt and pepper
2 cucumbers, seeded, diced
2 large tomatoes, diced
2 tablespoons fresh mint leaves, minced (or 1/2 teaspoon dried mint)
1/3 cup parsley leaves, minced (or amount to taste)
2 tablespoons olive oil
zest and juice 1/2 lemon

Rice the cauliflower florets in a food processor, blender, or grating box. Heat the coconut oil (or other fat of your choice) on a large skillet, preferably non-stick.  When the oil is hot, add the riced cauliflower, season lightly with salt and pepper, and move it around for a few minutes. Immediately remove from the heat and transfer to a dish to cool. I like to use a baking dish to get the cauli-rice well spread.

Add the cucumber, tomatoes and parsley to a bowl. Don’t be skimpy on the amount of parsley, and mince it very well. If using fresh mint, add it to the bowl too.

Make a quick and simple dressing with the olive oil, lemon juice and zest, add salt and pepper, dried mint if using it.

Add the cooled cauliflower rice to the veggies, pour the dressing on top and mix gently.  It gets better with a little time in the fridge.  Serve at room temperature.

ENJOY!

to print the recipe, click here

dinner

Comments: There are several ways to cook riced cauliflower, each with a slightly different outcome. When I enjoy it as I would real rice, I prefer to bake it. For this type of recipe, I’ve tried three ways: baked, microwaved, and sautéed in oil. I favored the third option because the texture was perfect to mimic cracked wheat.  Baked would be my second choice, the problem is that the grains of cauliflower shrink a lot more in the oven. You can of course use any method you like, just make sure it is all at room temperature when you mix the fakebbouleh. As to the parsley,  next time I will add more to my version. I love it and like my tabbouleh – fake or authentic – to be pretty “herbal.”

Next day leftovers were all I had for lunch. I did squirt a little more lemon juice on top because I believe there is never too much lemon on this type of preparation. It freshens up everything. One last thought before I leave you… I usually add a lot less dressing to salads than most recipes call for, so if you try this recipe, keep that in mind and consider doubling the amount. A touch of Maldon salt flakes right before indulging is not mandatory, but quite pleasant for the taste buds.

dinner-2

Dinner is served!  Grilled chicken breasts were perfect with my fakebbouleh…

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SOMEBODY STOP ME!

I simply cannot help it. I’m about to share yet another recipe for cauliflower-in-disguise. But, believe me, this one will change your life. Have I ever promised to change your life with a recipe? No. So trust me, because I never lie. Cross my heart, etc etc. The whole thing starts as 99% of the cauli-rice recipes do: process the florets into bits.  But then, the twist: instead of boiling or simmering it, you will roast the riced cauliflower. Yes, straight into the oven with a delicate coating of coconut oil. And here I am, salivating just by the thought of how great this recipe turns out. Every. Single. Time Perfection, my friends. Perfection. I am so in love with cauliflower that Phil could be a bit jealous of it.

Cauli-Rice with Asparagus and Almonds

BAKED CAULI-RICE WITH ASPARAGUS AND ALMONDS
(adapted  from  The Clothes Make the Girl)

1 head of cauliflower, any color you like
1 tablespoon coconut oil, melted
3/4 teaspoon of salt
ground black pepper to taste
sautéed asparagus
toasted slivered almonds

You will basically process the cauliflower into bits, then roast it with the coconut oil in a 425 F oven. For all the details of the recipe, click here

Meanwhile, prepare your asparagus using any favorite recipe and mixture of spices. Toast some almonds lightly seasoned with salt.  When the cauli-rice is baked, transfer it to a serving bowl, top with the asparagus and almonds, and serve right away.

ENJOY!

composite

Comments:  The difference this method makes in the final product is hard to imagine. The cauli-rice gets all loose and with the exact amount of moisture, not soupy and lifeless. The coconut oil will be barely noticeable. I suspect that even if you don’t care for its taste in this preparation you won’t object. Perfect marriage.

You can take this dish into so many different directions: make it Mexican with the right mixture of spices, add a nice home-made salsa on top. Make it Indian with a curry blend, make it Italian, Brazilian, Korean, it is truly a superb blank canvas to work on.

I’ve made it several times so far, and also used a yellow-orange cauliflower for a show-stopper of a side-dish. I love it. Love it. Period.  Here it is, next to a roasted chicken leg made with a marinade that included a certain ginger syrup of my past.

CauliRiceOrange
I say goodbye with the firm intention of not blogging on cauliflower for at least a week!. I’ve got will power, I’ll nail this. Although….

ArtichokeFlirt11

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THE COUSCOUS THAT WASN’T

I am quite slow when it comes to following cooking trends. Chia seeds? Haven’t used them yet, although I do own a bag and lovingly glance at it from time to time. Then, there is cauliflower in its unexpected uses, like the super popular pizza crust and processed versions that mimic rice.  The only non-traditional preparation I embraced long ago was mashed cauliflower for a low-carb take on mashed potatoes. It turns out I am so fond of it, that the real thing almost never finds its way into our kitchen. It is a bit puzzling that I ignored all other “out-there” uses for cauliflower. Better late than never, I now profess my newest found love: cauli-couscous.  Please, if you haven’t tried it yet, do not twist your nose at it. The tiny bits of cauliflower end up with a texture very similar to its semolina cousin, and seem to absorb flavors even more efficiently.  A very versatile dish, you can take it in many different directions by changing the veggies, the spices, herbs, and the cooking liquid. Just as you would with… couscous!  😉

CauliCouscous
MEDITERRANEAN STYLE CAULIFLOWER COUSCOUS

(from the Bewitching Kitchen, inspired by many sources)

1 head of cauliflower, broken into florets
1 Tablespoon grapeseed oil + drizzle for chickpeas
1 can of chickpeas, drained and well rinsed
1/4 teaspoon ground cumin
3/4 teaspoon salt, divided (1/4 + 1/2 tsp)
pinch of cayenne pepper
juice of 1 lemon mixed with 1/4 cup water
8 cherry tomatoes, quartered
1 English cucumber, diced
1/4 cup slivered almonds, toasted
fresh parsley, minced (to taste)

Prepare the chickpeas: Warm a dry skillet over medium-high heat and toss chickpeas in warmed skillet for about two minutes to remove any residual moisture. Be sure to shake the pan and/or stir the chickpeas. Sprinkle the chickpeas with cumin, salt, and cayenne pepper.  Drizzle a little grapeseed oil over the seasoned chickpeas and toss to combine. Keep stirring the chickpeas and adjust seasonings as desired. When the chickpeas are well saturated with flavor, remove from heat and reserve.

Place the cauliflower florets in the bowl of a food processor. Pulse until the cauliflower reaches the desired consistency, not too fine, not too coarse.  You will need to stop the processor a few times and move the large pieces around.  Transfer to a bowl, and marvel at how beautiful your fake couscous looks.

Heat 1 Tablespoon of grapeseed oil,  add the cauliflower, and saute until it starts to get some color. Add the water and lemon juice, cover the pan and simmer just for a few minutes.  Add the tomatoes, cucumber, almonds, adjust seasoning with salt. Add the reserved chickpeas, toss gently to combine using low heat. Remove from heat, add the fresh parsley, and serve.

ENJOY!

to print the recipe, click here

 I was surprised by the amount of “couscous” the single head of cauliflower produced. Isn’t that beautiful?

RicedCauliflower

Once more I used the skillet dried chickpeas “invented” by Kelly, from Inspired Edibles. I did not want them to get soggy, so they were added in the final moments of cooking, right before serving. Still, even next day after a brief torture in the microwave, the chickpeas were very tasty.  Maybe  a little less crunchy, but nothing to be disappointed at.

On a side note, whenever I say “invented” I think about one of Seinfeld’s classic episodes… Merlot? Never heard of it. Did they just invent it?”  😉

ingredients

I decided to call this recipe “Mediterranean” because it does have a lot of the usual suspects in that style of cooking. Plus, Mediterranean has a nice gastronomic reputation. Everybody loves it.  😉

Before I leave you, I’d like to share a list of very creative uses for cauliflower, some will surprise you, I am sure. Did you know you can use it for a fake bechamel-style sauce?  And that’s just the tip of the iceberg…

For the basic crust: The Best Cauliflower Pizza Crust, from Lucky Penny Blog

For a gorgeous example of the cauli-pizza:  Roasted Pear and Caramelized Onion Pizza, from Inspired Edibles

Cauliflower Crust Calzone, from The Iron You

Cauliflower Crust Stromboli, from The Iron You

Paleo Moussaka, from The Iron You (Mike, aka Cauliflower Overlord, is a cauliflower magician, and in this post he uses it in a very interesting bechamel type sauce)

Cauliflower Fried Rice, from Skinnytaste

Spicy Buffalo Cauliflower “Wings”, from Inspired Edibles

Cauliflower Pancakes, from Healthy Recipes

Cauliflower Gnocchi, from The Food in my Beard

Ricotta and Cauliflower Gnocchi, from Divalicious Recipes in the City

Cauliflower Pesto, from Vintage Cooking Notes, tried and loved by yours truly

 and if you thought sweets are off-limits, think again 

Cauliflower and Chocolate Ice Lollies with Pistachio Dust, from Veggie Desserts

Cauliflower Chocolate Cake, from Divalicious Recipes in the City

Chocolate Chip Banana Cauliflower Muffin, from Once Upon a Gourmet Gin

 I hope I convinced  you to give cauliflower couscous a try, I am definitely in the mood for a cauliflower pizza crust, just for the fun of it…

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