Cauliflower puree: calories and popular cooking recipes

Cauliflower has recently become increasingly popular among hostesses. Dishes from it are tasty, healthy and allow you to vary the diet. One of the easiest to prepare and healthy dishes from it is mashed potatoes.

The main ingredient of mashed potatoes is cauliflower. First of all, it is important to understand what is the use of this wonderful product. Cauliflower, like any other variety of cabbage, contains a large number of useful substances that help strengthen our health.

Cauliflower contains almost the entire range of vitamins:

• Vitamin A promotes body growth, helps improve vision;
• vitamin K helps the absorption of calcium and vitamin D in the body;
• Biotin promotes collagen production;
• folic acid promotes active cell growth, activates the immune system, and also prevents the appearance of tumors;
• choline lowers cholesterol, optimizes cardiac activity;
• Vitamin C is a natural antioxidant, one of the most important and necessary for man vitamins, which helps strengthen the immune system, is indispensable for the prevention of various diseases.

An important point: all cabbage vegetables are leaders in the amount of vitamin C. It is believed that the greatest amount of vitamin C contain all types of citrus fruits. But science claims quite another. 100 g of cabbage contains two times more vitamin C than in the same amount of lemon.

Cauliflower is especially recommended for women and children, as it contains special substances that prevent cancer.

In addition to the listed vitamins, cauliflower also contains a large amount of trace elements: zinc, copper, iron, selenium, potassium, calcium, phosphorus and magnesium.

We list the beneficial properties of cauliflower:

• easily absorbed by the body;
• improves intestinal function and normalizes stools, without contributing to flatulence;
• saturates us with vitamins and microelements and, as a result, more energy and vigor appears;
• cleans the body and removes dangerous toxins;
• Cauliflower is useful for the growth and development of nerve cells;
• a large amount of iron is used to prevent anemia;
• beneficial substances that are contained in cabbage, strengthen the heart vessels, relieve inflammation;
• prevents the development of cancer.

Cauliflower puree can be used by absolutely everyone: men and women, adults and children. Leading pediatricians recommend cauliflower puree for the first feeding of babies from 6 months, and for babies on artificial feeding from 4 months. It almost does not cause allergies and contributes to the proper functioning of the intestines of the baby, which is proof of the usefulness of the dish.

The main thing is to know how many calories are in the product. For example, 100 grams of cauliflower contains only 33 kilocalories. Of these: proteins - 1.6 grams, fat - 0.7 grams, and 5.4 grams of carbohydrates. That is why cauliflower puree is recommended for diet food. People who adhere to proper nutrition (PP) also need to include this dish in their daily menu.

The preparation of any dish begins with the proper selection of ingredients.

Consider what to look for when buying cauliflower.

• Appearance head. It should be firm, resilient, with tightly fitting leaves, without voids and no damage. The leaves should not be dirt and any plaque. All these are signs that the product has begun to deteriorate.
• Appearance of cabbage inflorescences. Inflorescences should be dense, white. A slight yellowish tint is allowed. Sometimes in the shops you can see cauliflower with bright green buds. Do not be scared.Some varieties have inflorescences of this color, but they are quite rare. In addition, the inflorescences should be free from mechanical damage. Damaged inflorescences indicate that there were gross violations in the rules for storing or transporting the product. And this directly affects the quality. The presence of young leaves between the inflorescences is one of the signs of a good quality product. These leaves protect the inflorescences from drying out, thereby contributing to the preservation of useful substances in them.
• Product weight Lighter cabbages are usually grown in greenhouses using a large amount of chemicals. This allows for greater yields and faster production. But chemicals cause irreparable harm to our health.
• In addition, in any cauliflower variety There should be various pests.

Cauliflower puree, just like regular mashed potatoes, goes well with cream and butter. Each of these ingredients will not only improve the taste of your dish, but will also bring in more nutrients.

• Cream is very useful, as they contain calcium. And in them it is two times more than in milk. In addition, they have easily digestible proteins, carbohydrates and many vitamins and minerals.
• Butter is rich in vitamin A, E and B vitamins. In contrast to vegetable oils, butter contains beneficial saturated fats and omega-6 acids. They allow you to improve digestion.

One of the easiest recipes for making mashed cauliflower, even suitable for feeding babies, can be made very simply.

Composition:

• cauliflower - 1 head;
• pasteurized milk - 0.5 cups;
• butter - 2 tablespoons;
• salt to taste

If you intend to use frozen cabbage, then wash it is not worth it. In addition, it can be put for 30-40 minutes in salted water immediately without defrosting. It does not hurt the taste of the dish, and will not affect the cooking process.

• Boil water in an enamel saucepan. To prevent the loss of large amounts of vitamin C, which is contained in the cabbage, for cooking can not use dishes made of aluminum.
• Dip the inflorescences disassembled and presoaked in salted water into boiling water (make sure that the water completely covers the inflorescences) and close the lid. Cooking time is selected depending on what kind of cabbage you use. Usually cook it from 7 to 15 minutes. When cooking, focus on the softness of the inflorescences. It is always better not to boil over than to digest. Overcooked inflorescences will turn into porridge during cooking.
• Important: the broth resulting from cooking the vegetable should not be drained. It can be useful for making mashed potatoes, and can also be used as a basis for vegetable soups.
• Boiled inflorescences take out, cool and chop with a blender. Add warm milk, butter and a pinch of salt to the resulting mass. Once again pass through the blender.

Cottage cheese will not only enrich your puree with calcium, but also increase its calorie content.For cooking, it is best to use low-fat cottage cheese (from 2 to 5%).

Products:

• 0.5 kg of cauliflower;
• 50 g low-fat cottage cheese;
• 0.5 liters of milk;
• 1 egg;
• 1 teaspoon of turmeric;
• a pinch of salt (pepper).

Cooking:

• wash, disassemble the cabbage into inflorescences and place on the bottom of the pan;
• pour the prepared inflorescences with milk and boil on low heat until soft for about 15-20 minutes (until the amount of milk is half reduced), then turn off the heat;
• using a blender, turn the cabbage into a puree right in the pan;
• prepare the eggs, separating the yolks from the whites, add the yolks, turmeric and cottage cheese in the mashed potatoes;
• add salt and pepper (optional);
• Stir the contents of the pan and put on the fire again, stirring constantly, cook on low heat until thick (about 5 minutes).

Products:

• 0.7 kg of cauliflower;
• 1 onion bulb;
• 2 processed cheese (preferably the best quality);
• 2 cloves of garlic;
• salt, pepper to taste;
• a little olive oil.

Cooking:

• take the cabbage into florets and boil it in salted water until soft (remember, if you use frozen cabbage, it should be dipped in boiling water);
• finely chop the onion, grate the garlic or knead using a press;
• fry the onions in olive oil until golden brown;
• warm boiled cabbage mixed with fried onions and garlic, add melted cheese, salt, pepper and, using a blender, turn it into a puree.

The finished puree should be airy and should not contain any lumps. Put the dish on a plate and decorate with any fresh greens.

The composition of this dish includes celery. Celery is very useful and necessary in the nutrition of those who watch their figure.

Composition:

• 600 g of cauliflower;
• 300 g celery root.

Cooking:

• prepared cabbage is disassembled into florets, celery is cut into small cubes;
• Put the ingredients in a prepared saucepan and pour water over it to completely cover the vegetables;
• cooking vegetables produced on low heat for about 15-20 minutes;
• pour the water into the cup (it will be needed later) and chop the vegetables until mashed, while gradually stirring the broth while whipping to achieve a delicate creamy consistency.

Introduction to the feeding of children up to the year of cauliflower should be made gradually.

• Cauliflower is usually given to a child after a zucchini at the age of 6 months.
• Vegetable can be given along with cereals without milk (corn, rice or buckwheat). This will enable you to gain weight more quickly.
• Quantity is equally important. You need to start feeding with just one teaspoon, preferably in the morning.
• At the beginning of the feeding you need to carefully observe the baby and his reaction. If allergy symptoms appear, you should immediately stop taking the vegetable and immediately contact your pediatrician!
• If allergies are not observed, gradually increase the dose of mashed potatoes. By seven months, you can give already 150 grams, and by the year the amount can be increased to 200 grams.
• The product for the child must be prepared immediately before use. This will eliminate the risk of intestinal disorders, and such mashed potatoes will be more beneficial for the baby.

The recipes presented in the article prove that cauliflower can make the most varied and tasty mashed potatoes. It will be not only an independent dish, but also will be an excellent side dish for main dishes.

How to make cauliflower puree, see the following video.