Meat Free Monday: Good Golly, she made that with Cauli?

Clever, clever cauliflower makes for a brilliant low-calorie substitute in some of your favourite carby treats. Meat-Free Monday friendly to boot!


1. Smashing!


  • 1 Large Cauliflower Head
  • 2 Garlic Cloves
  • Black Pepper
  • 3 Cups Low Sodium Vegetable Broth ( Chicken Broth Works Too)
Cut off large stems of cauliflower and chop up the remaining pieces. Mash the garlic cloves. Boil cauliflower and garlic in broth for 40 minutes, drain, and blend the cauliflower until completely smashed.

Calorie count-up: about 50 per cup vs about 200 for “normal” mash.

(Easy on the butter there, Fatty!)

2. Pizza


  • 340g raw cauliflower, fresh or frozen
  • 1 large free-range egg
  • 75g low-fat mozzarella cheese, grate 50g and slice the remaining 25g for the topping
  • 2 tablespoons finely grated Parmesan cheese
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon garlic granules or powder
  • sea salt to taste
  • freshly ground black pepper to taste


Preheat your oven to 210 degrees C and line a baking tray with wax paper or spritz with spray n cook.

Grate the cauliflower or give it a pulse in a food processor (don’t get too keen and puree it!).  TIP: the cauliflower must be 100% dry – use paper towels or peg onto the washing line before you go to work.  I prefer using raw cauliflower, but you can cook it after grating if you like – make sure to dry it afterwards.

Place the cauli crumbs in a bowl with the other ingredients and mix well to make a fairly stiff dough.

If you’re a pizza perfectionist, pat the dough into a circle on the tray; if not, just pat. (About 1.5cm thick) Spray the top with cooking spray and back for 15-20 min until golden.  You can then add toppings of choice (see some healthy ideas here), and bake for another 10 min or so.

Low-Calorie Cauliflower Crust Pizza: Gluten Free, Paleo and 5:2 Diet Pizza Recipe

3. No-Grain Rice that’s twice as nice

Calorie count up-83 per cup vs about 200 per cup: a No-Grain No-Brainer


  • 1 head organic cauliflower, chopped
  • 1 Tbsp. coconut oil
  • ½- 1 cup onion, diced
  • 1 tsp. sea salt
  • 1 tsp. black pepper
  • Additional seasonings as desired (ex. seasoning mixes)
RAW version for uber-hippies:
Simply add chopped cauliflower into a food processor and pulse into tiny, fine cauliflower pieces a la rice. Stir in remaining ingredients.
COOKED version:
Add chopped cauliflower into a food processor and pulse into “rice”. In a pan, coat with  coconut (or other) oil and lightly cook the cauliflower with onion for about 5-7 minutes until softened. Stir in the rest.

Cauli rice-spiration:

  • Spanish Cauliflower Rice – add red pepper flakes + 1/4 cup  salsa + diced tomatoes + jalepenos + coriander
  • Curry Cauliflower Rice – add curry powder seasoning + freshly grated ginger + red chilis + fresh lime juice
  • Fried Cauliflower Rice – add scrambled egg + sesame seeds + fresh grated ginger +  soy sauce
  • Italian Cauliflower Rice – add dried oregano + fresh basil + diced sundried tomatoes + diced red onion

3 thoughts on “Meat Free Monday: Good Golly, she made that with Cauli?

  1. Pingback: Meatfree Monday: Low Carb Leek, Cauli, and Coconut Soup | Get Shaky

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