Cut Calories with Cauliflower

If your resolution involves enjoying a happier, healthier new year, consider the benefits of adding fiber-filled fruits and vegetables, like cauliflower, to your meals and snacks. Cauliflower is a nutritional powerhouse that contains 8 grams of fiber in every 100 calories. Getting creative with cauliflower is easy with the variety of colors and serving suggestions for this versatile vegetable.

Including fiber-rich foods is important for healthy weight maintenance. Fiber helps keep us feeling full and satisfied longer, curbing our appetite and preventing mindless munching. The Academy of Nutrition and Dietetics recommends that Americans consume 25 to 35 grams of fiber daily as part of a healthy diet. Fresh fruits and vegetables are low-calorie sources of dietary fiber. To promote healthy weight, follow the healthy plate method and fill half your plate with non-starchy vegetables, like cauliflower.

Low in calories, but rich in nutrients, cauliflower is an excellent source of vitamin C, vitamin K, and folate, and is a good source of potassium, B vitamins, magnesium and fiber. This winter vegetable comes in a variety of colors, making it easy to create colorful and healthful meals and snacks.

Explore the power of cauliflower with these easy serving suggestions:

  • Raw florets with non-fat Greek yogurt dip for a healthful snack
  • Puree cooked cauliflower, add your favorite herbs and spices and serve as soup
  • Sauté in a low-sodium broth
  • Steam and mash as an alternative to mashed potatoes
  • Include in side dishes, salads, stews and main dishes

Cauliflower and Couscous Pilaf
Serves 6 (about 3/4 cup each).

All you need:

  • 1 tbsp extra-virgin olive oil
  • 4 cups finely chopped cauliflower florets (about 1 medium head)
  • 1/2 tsp salt
  • 3/4 cup reduced-sodium chicken broth
  • 1 tsp freshly grated orange zest
  • 1/4 cup orange juice
  • 1/4 cup currants
  • 2/3 cup whole-wheat couscous
  • 1/2 cup sliced scallion greens

All you do:

Heat oil in a large saucepan over medium heat. Add cauliflower and salt; cook, stirring, until softened, about 3 minutes. Add broth, orange zest, juice and currants; bring to a boil over high heat. Stir in couscous and scallions. Remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes. Fluff with a fork.

Nutrition Facts per serving: 163 calories, 3g fat, 0g saturated fat, 0g trans fat, 1mg cholesterol, 239mg sodium, 31g carbohydrate, 6g fiber, 6g protein.


This information is not intended as medical advice. Please consult a medical professional for individual advice.

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