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Cauliflower: super food low carbohydrate

Posted by Dorothy Krupnick January 01, 2023

We have another vegetable to consider beyond green beans and broccoli. It’s cauliflower. Cauliflower is a vegetable that really stands out in fiber, magnesium and Vitamin C. Classified as a non starchy vegetable, cauliflower gets high marks for keeping blood sugars low and is a great substitute for the starchy vegetables.

A gluten free dish, made with a little potato as a binder, great spices, lots of cauliflower bound and with an egg. Mix with with coconut flour or other flour of your choice and now you are ready cook them up.
A great way to get kids and adults to eat their vegetables. I assure you this is one tasty dish. Add the tamarind sauce and there are NO complaints here!

Cauliflower is nutrient dense and a very underestimated veggie. Has 28 grams of CH (carbohydrate) per 2/3 cup. A really diabetic friendly food, which fills you up and and has high marks for keeping blood sugars leveled. Not to mention the bioactives like sulforaphane, found in the cruciferous veggies, an active ingredient in immune health!

The sauce I made is with Tamarind paste found in Indian grocers. Has sweet sour notes and is used in sauces. It is such a great flavor infusion.
sauce recipe:
2 tablespoon of Tamarind paste (found in Indien and other gourmet grocers)
1 cup of plain yogurt
3 teaspoon of coconut sugar or honey (or sweetened to taste)
1/4 cup of cilantro chopped
Mix all ingredients in a bowl. Paste maybe stiff but will soften in yogurt with the mixing.

Here is the recipe for cauliflower fritter recipe:

2 tablespoons of olive oil
2 small heads of cauliflower
1 small potato cooked and mashed (Yukon gold or red potatoes)
1/4 cup chopped parsley
2 eggs beaten
2 scallions sliced
2 cloves of chopped garlic
1 teaspoon of cumin
1/4 teaspoon cayenne
1 teaspoon turmeric
1/2 teaspoon black pepper
1 teaspoon salt
3 tablespoons of all purpose white flour or coconut flour
1/4 cup of chopped cilantro

Cook cauliflower florets in a steamer or 1/cup of water until soft. Drain. Microwave small potato. Mix all ingredients in a bowl. Heat olive oil in a pan on medium heat and pour 1/2 cup of fritter batter in pan and cook 3 minutes on each side until golden brown. Drain on a paper towel. Serves 5-6 fritters.