Come on, cabbage. It's time for broccoli to shine. This member of the oleracea family of Brassica plants (along with other fashionable vegetables such as Brussels sprouts and kale) has entered the heart of carbohydrate consciousness as a substitute for potatoes, rice and even bread. Cauliflower is a versatile food, which can be easily adapted into recipes as an alternative to typical high carbohydrate foods. In addition to reducing carbohydrates and total calories, a recent study published in the American Journal of clinical nutrition found that broccoli can also promote heart health and extend your life span. When analyzing the eating habits of 134796 Chinese adults, the researchers found that people who ate foods rich in vegetables (especially cruciferous plants such as broccoli) had a much lower risk of heart disease and related death than those who did not eat vegetables. So, whether you're a trendy gourmet, someone who's focused on your carbohydrate intake, or someone who just enjoys the taste of broccoli, keep reading nine healthy and delicious broccoli recipes. Broccoli bread
whether you are cutting down on starchy food or looking for a lightweight, nutritious alternative to white bread, Maya nahra, RD recommends mixing fresh broccoli, eggs, cheese and vanilla to make bread. This "dough" can be baked into patties until crispy or on a pan with olive oil. They can also be made into bread. They don't rise like regular bread, but flat, tasty bread can be enjoyed on its own and can be paired with healthy ingredients such as Marina sauce and cheese, hummus or nut butter. " You can't even eat broccoli! " Nahra said. It's great to see such delicious cauliflower replace highly processed starch. "Calories per serving: 85." For more information:
please refer to the complete recipe and nutrition details. Whether you are a vegetarian or just want a healthier alternative to the high-fat buffalo wings, you can use broccoli instead of the wings. To make it, dip the cauliflower into a batter made of whole grain flour (such as rice flour or quinoa flour), add water, salt and a little spicy sauce. Next, bake the wings until the coating hardens. Then, brush with Buffalo sauce (made with the same amount of hot sauce and oil, plus a pinch of salt) and bake for a few minutes. Fast food chicken wings contain about 100 calories per wing, while buffalo cauliflower flowers contain about 20 calories. Calories per serving: 130.
related: please refer to the complete recipe and nutrition details Credit: rezkr / iStock / Getty Images
3. Orange juice is not the only way to get vitamin C in the morning. A cup of cooked cauliflower can provide about 55 mg of antioxidant vitamins and serve as the main ingredient of pancakes. When making, mix the cooked cauliflower puree with eggs, breadcrumbs and a little salt and pepper. Put some batter on a baking pan coated with olive oil and cook until it's Crispy on both sides. For a more nutritious alternative, use whole wheat crumbs and add diced mushrooms or cabbage shreds. For sweet cakes, add a little honey and cinnamon (not cheese and pepper) and top with berries and pure maple syrup. Calories per serving: 83.
related: please refer to the complete recipe and nutrition details Credit: mallivan / iStock / Getty Images
4. You usually don't see the words "cauliflower" and "pizza" together, but rest assured that you won't be disappointed in this recipe. Mix broccoli with cheese, eggs, parsley and garlic to form a healthy pizza "dough", but the batter will not appear very crisp at first. Once it is baked to crisp, and then add delicious ingredients, your family may not notice the difference. For salads, spread Marina sauce and vegetables on your broccoli skin, such as diced peppers, olives and mushrooms. Calories per serving: 194.
related: please refer to the complete recipe and nutrition details Credit: evi oravecz / Green evi / picture press / Getty Images
5. Vanilla cauliflower rice
for low carbohydrate, nutrient rich white rice alternatives, please try "pricing" cauliflower instead. A cup of white rice contains about 170 calories and 37 grams of carbohydrates, but a cup of boiled and chopped broccoli contains about 30 calories and 5 grams of carbohydrates. When making, shred the fresh broccoli in your food processor until you have small, thin pieces (such as rice), and then fry them in a pan. Maya nahra, a registered dietician and behavioral nutrition expert in Phoenix, Arizona, suggests combining the broccoli "rice" with fresh cherry tomatoes and herbs such as sweet basil and Italian celery. I'll simply decorate it with unfiltered olive oil, fresh lemon juice and a little sea salt, then put fresh avocado slices on it, which nahra calls "a simple and magical combination" that can be kept in the refrigerator for a week. This rice can be used with Indian curry, fried chips, and even as a side dish for meat entrees and other vegetables. Calories per serving: 67.
related: please refer to the complete recipe and nutrition details Credit: hannamillerick / iStock / Getty Images
6. A cup of homemade mashed potatoes (with milk and margarine) contains about 240 calories and 36 grams of carbohydrates. By contrast, a cup of boiled broccoli slices contains about 30 calories and 5 grams of carbohydrates. " Potatoes are nutritious, but if you want to find a light dish or stick to a low carb diet, mashed broccoli is the best choice, "says Tina Marinaccio, who makes steamed broccoli florets flavored with garlic, olive oil or butter and salt and pepper. You can use almost any herbs and spices to taste it. Add chopped leeks to taste, or cinnamon, nutmeg and a small amount of maple syrup or brown sugar to add sweetness. If you want potatoes and broccoli, make a mashed potato in the same proportion. Calories per serving: 78.
related: please refer to the complete recipe and nutrition details Credit: razmarinka / iStock / Getty Images
7. Curry cauliflower
in anyAdding curry to the dish will increase the rich flavor and health benefits. A 2013 report in food and function showed that common curry spices, including fenugreek, garlic, ginger and turmeric, helped lower cholesterol levels. If you are a new curry spice, curry powder offers a simple choice of condiments. One of the easiest ways to add curry is to bake broccoli with spices. The combination of curry with pepper, cumin and cayenne brings rich and spicy taste to your cauliflower and adds beautiful color to the dishes. Calories per serving: 60 calories.
related: please refer to the complete recipe and nutrition details Credit: peredniankina / iStock / Getty Images
8. Garlic roasted cauliflower
garlic can increase the rich flavor and health benefits of cauliflower. Garlic is a natural substance rich in organic sulfur compounds that may help protect you from heart disease and certain cancers, according to the Linus paulin Institute at Oregon State University. Chopping or crushing garlic and allowing it to stand for 10 minutes before cooking can increase these benefits. Tina Marinaccio, a registered dietician in Morristown, New Jersey, recommends grilling cauliflower, sprinkled with chopped garlic and topped with olive oil for about 20 minutes, or until golden brown becomes a delicious side dish. " Even children will eat it! " Said marinacio. Calories per serving: 45.
related: please refer to the complete recipe and nutrition details Credit: elenagaak / iStock / Getty Images
9. Chickpea and cauliflower soup
a glass of canned chickpea provides 10 grams of fiber and 10 grams of protein. Like cauliflower, chickpeas provide a lot of essential minerals, calcium and potassium. Tina Marinaccio said the two vegetables are not only nutritious but also delicious. She fried onions, garlic, curry powder, canned chickpeas and broccoli before adding vegetable soup and salt as needed. Add onion and cilantro to the top of the soup to add flavor and visual appeal. The combination of protein and fiber will keep you full for hours. Calories per serving: 156.
related: please refer to the complete recipe and nutrition details Credit: draganadutina / iStock / Getty Images
What do you think? Do you like broccoli? Which dish do you think is the best? What's your favorite way to make vegetables? Please leave a message below - we are glad to hear from you!
correlation: 14 kinds of food to help you lose weight Credit: Yelena yemchuk / iStock / Getty Images