Garlic-flavored Cauliflower Bread
Cauliflower bread offers all the benefits of this vegetable, as well as a good dose of healthy unsaturated fats in the form of olive oil and a small amount of whole wheat flour.
It is indicated as part of a weight loss diet, since by replacing the traditional white bread with this healthier alternative, the daily caloric intake decreases. One serving of this food corresponds to one fifth of the recommended daily amount of fruit and vegetables.
Benefits of consuming cauliflower
Cauliflower is a cruciferous vegetable, like cabbage and broccoli. We can buy it in the white, purple, green varieties, which have slight differences between them from a nutritional point of view.
It is a truly versatile food, which can be eaten raw, stir-fried, steamed, roasted or accompanied by bread and potatoes. It goes well with other vegetables, such as carrot, leek and broccoli, as well as with legumes and rice. Below, we present some health benefits that come with consuming cauliflower:
- They contain high amounts of vitamins and minerals: cauliflower, in fact, has a truly complete nutritional profile, since it contains few calories and provides essential vitamins and minerals. It has vitamins K, B6 and C in abundance, as well as magnesium, phosphorus, potassium and manganese.
- It is a source of antioxidants, which protect cells from the action of free radicals. In particular, they offer glucosinolates and isothiocyanates, two antioxidants that appear to slow down the proliferation of cancer cells.
- They have a high fiber content, which brings significant benefits to the cardiovascular system and digestive system. Foods rich in fiber stimulate digestion and prevent constipation. In addition to this, their consumption regulates the presence of cholesterol in the blood.
- It is a source of choline, the consumption of which in pregnancy is associated with better brain activity of the fetus. In the presence of vitamin C and calcium, it avoids the accumulation of fat in the liver.
- Cauliflower helps you lose weight, as it boasts a low calorie content and is a good substitute for bread, rice and pasta.
Recipe for making garlic flavored cauliflower bread
Ingredients
- 100 g of wholemeal spelled flour
- 3 tablespoons of extra virgin olive oil
- 3 cloves of garlic
- 1 medium sized cauliflower
- 3 eggs
- Salt, pepper, oregano, basil and garlic powder
- Vegetable baking paper
NB: you can replace spelled flour with any other type of flour, such as oat, wheat or rye. Prioritize the wholemeal variant which preserves all the nutrients of the cereal in question. Finally, you can also replace the spices on the list with others at your convenience.
Method of preparation
- Beat the eggs until they have reached a foamy consistency and add the sifted flour, then the salt, spices and water.
- Then, chop the cauliflower with an immersion blender, remove the excess water with the help of a clean cloth, add the extra virgin olive oil and the minced garlic.
- Mix with the beaten eggs and flour until you get a homogeneous mixture.
- Preheat the oven to 200 ° C, in grill mode and spread a sheet of parchment paper on a suitable pan.
- Arrange small portions of dough on the baking tray, giving them the shape of tartlets and bake for 20 minutes, until golden brown.
- Remove from the oven and leave to cool for a few minutes on a blast chiller, so that they are more crunchy.
- Et voilà .. your cauliflower bread is ready!
You can serve it as you prefer, as if it were a pizza, stuff it like a sandwich or accompany it with fresh cheese and animal proteins such as tuna, turkey breast or eggs, or with cherry tomatoes and sliced carrots.
