Delicio Recipe List

Beef and Broccoli served over rice with a substitution of cauliflower rice for those on the New Year's Resolution diets is the casserole of the week! Comfort food doesn't have to be fattening or loaded with carbs! Cauliflower is a great substitution for carb loaded vegetables and starches. It has a neutral taste that blends well with any flavors it is teamed. Try using it in place of rice or mashed potatoes!  Cut carrots at a diagonal and boil in salt water until tender-crisp. Cut the broccoli into flo rets. I also used some of the stems. I sliced the stems thin and boiled them the same as the carrots. I also sliced onions into large wedges and cooked them in a little butter covered to steam them until tender-crisp also. It is important not to over cook the vegetables. Cooked and cooled vegetables. London Broil, sliced thin against the grain, marinading in 1/4 soy sauce and 2 cloves of minced garlic for an hour or overnight. Bring a skillet with 1 tablespoon of oil to medium hi...

I know many of you have seen me mention PBC on my Facebook page. Most of you know that that's my home church, Pinewood Baptist Church, and I feed our Wednesday Night Supper crowd. We have recently grown to a group of about 75 or so. This past Saturday, the youth put on a Sweethearts Banquet, serving Steak/Chicken, Baked Potatoes, Salad and Desserts. When I got to the kitchen today, there was all kinds of leftovers in the frig. There was broccoli, cauliflower and red onions left over from the salads... already cut up and ready to go! I tossed them with enough oil and melted butter to coat them and sprinkled them with salt, pepper and garlic powder. I spread them out on a cookie sheet and roasted them at 425 degrees, until they were nice and caramelized!  Before... After Roasting!

This is a perfect day to re-post my favorite salad for the Fourth of July. This afternoon we will be having a huge family BBQ. I am in charge of salads. So I will be. Asking the traditional potato salad for many in my family but also the alternative salad with cauliflower in place of potatoes. I have been using a truvia instead of sugar which really helps.  So...here it is! 6 boiled eggs 1 package of frozen cauliflower 1 1/2 cup mayonnaise  1 tsp. mustard 1 Tbl. Sugar substitute 1/4 cup table cream 1/2 tsp. onion powder or you can put real onions in it. Pimentos, celery or dill pickles would also be a great low carb addition to this salad. After the eggs are boiled, peel them and chop them into bite sized pieces. Boil, drain and chop the cauliflower, again into bite sized pieces. Put these in a bowl. In take separate bowl mix the rest of the ingredients together and then pour over the eggs and cauliflower. You can a season it with salt and pepper and maybe a bit of paprika. If...

This delicious dish helps on those special days that you make a special breakfast for your family and you get stuck eating eggs......again. Start with  1 cup of finely chopped just barely cooked cauliflower 1/2 cup of drained cottage cheese 1 egg Mix this all up with salt and pepper to taste. I wanted them to taste like potatoes so I added about 3/4 of a teaspoon. Put butter or olive oil in a frying pan and drop a generous spoonful into the heated oil. This browns nicely so watch it closely. It gets done way faster than the actual potato hash browns. Yum!

Ingredients 1 medium head cauliflower, cut into florets 1 egg 1/2 cup mozzarella, shredded 1 teaspoon oregano or Italian seasoning blend salt and pepper to taste Directions Rice the cauliflower in a food processor, place it in a microwave safe dish and microwave for 8 minutes or until cooked. Place the cauliflower in a tea towel and sqeeze as much moisture out as you can. Mix the cauliflower, egg, mozzarella, oregano, salt and pepper, press the mixture onto a baking mat or parchment paper lined baking sheet and bake in a preheated 450F oven until lightly golden brown, about 15-20 minutes. Add your favorite pizza topping on this crust. You should be able to pick it up with your hands.  Try half size unless you have a lot of people are going low carb with you.

The Easter season is almost here! What do you do with all those Easter Eggs? I have the answer! Make Easter Potato Salad. This is a low carb alternative to real potato salad. I use cauliflower to replace the potato. This is seriously good stuff. I actually make this salad once every two weeks or so. 6 boiled eggs 1 package of frozen cauliflower 1 1/2 cup mayonnaise 1 tsp. mustard 1 Tbl. Sugar substitute 1/4 cup table cream 1/2 tsp. onion powder After the eggs are boiled, peel them and chop them into bite sized pieces. Boil, drain and chop the cauliflower, again into bite sized pieces. Put these in a bowl. In take separate bowl mix the rest of the ingredients together and then pour over the eggs and cauliflower. You can a season it with salt and pepper and maybe a bit of paprika. If you like it sweeter add more sugar substitute.

FRIED "RICE" (Cauliflower):  Heavenly and such a lifesaver if you have been on the diet for a while and need comfort food. Don't be put off the effort in grating the cauliflower... its fast and easy.  Ingredients: � 1/2 of head of cauliflower � Optional: 1- 2 cloves garlic, minced � 2 tsp. olive oil � 1-4 tsp soy sauce (sugar free. Adjust amount to your taste) � 3 green onions, chopped � Pepper (I use a mix of Black, White, Pink, & Green) + Sea Salt and / or Herb salt like Mrs Dash � 1 egg, beaten Instructions: 1. Great the cauliflower. If it looks like you have too much, you can either make a big batch and reheat the leftovers, or put away the uncooked grated cauliflower to use for another meal. (store in a freezer bag if not using in next day or two) 2. Heat the oil in a wok or large non-stick skillet on medium to medium-high heat. Add the cauliflower and garlic and stir fry until the cauliflower is tender, not mushy. 3. Stir in the soy sauce (Can a...

Steak & "Magic Mashed Potatoes" The star of this show is what looks like naughty mashed potatoes but is really a gorgeous cauliflower surprise. Ingredients: Cauliflower (I use frozen bags. Easier & less expensive than fresh) 2-4 tsp olive oil Sea Salt + Black Pepper 1/2 tsp garlic powder or fresh crushed garlic (more or less or none at all to taste) White Pepper and Herb Salt (like Mrs Dash or Herbamare) Optional: 1 oz milk Optional: 2 tsp horseradish (I use from a tube. I think this is mandatory, as it gives a little kick and helps make the cauliflower taste transform into a more rounded gourmet mashed potato flavor) Click below to see full recipe: Instructions: 1. Roast cauliflower until cooked at 200-210 C for about 10-15 minutes depending on your oven. You can also boil it, but the taste will not be as rich as roasting. I recommend roast!  2. Add 1 oz nonfat milk to a blender or food processor  3. Add in the cauliflour and smash it down with a fork.  4. ...

This is a delicious take on cauliflower, and the recipe couldn't be easier. Roasting makes the cauliflower slightly nutty, the vinegar gives it a tang, and the Parmesan cheese makes it taste even better. I'm not usually a huge cauliflower fan, but this makes it worth eating. Give this recipe a try. The original recipe came from Eating Well . 8 cups 1-inch-thick slices cauliflower florets 2 tablespoons extra-virgin olive oil 1 teaspoon dried marjoram (the original recipe called for this, but I omitted it since I didn't have any and don't think I've ever had any ;-). Maybe I don't know what I'm missing, but the cauliflower tasted great without the marjoram.) 1/4 teaspoon kosher salt Freshly ground pepper to taste (Confession: I'm not a big pepper fan, so I omitted this as well) 2 tablespoons balsamic vinegar 1/2 cup finely shredded Parmesan cheese Preheat oven to 450 degrees. Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a lar...

  For the Breadcrumbs: 2 tablespoons EVOO � Extra Virgin Olive Oil 4 tablespoons butter 6 cloves garlic, minced 1 cup breadcrumbs, Panko or homemade (coarse ground) 1/3 to 1/2 cup flat-leaf parsley tops, finely chopped 1/3 to 1/2 cup grated Parmigiano-Reggiano cheese For the Cauliflower Sauce: 2 tablespoons EVOO � Extra Virgin Olive Oil 1/4 pound pancetta, guanciale or bacon, chopped 1 onion, chopped 2 to 3 cloves garlic, chopped 2 tablespoons rosemary, finely chopped 2 tablespoons thyme, finely chopped 1 teaspoon crushed red pepper flakes 3 tablespoons chopped golden raisins 1/2 cup dry white wine 1/2 cup chicken stock 1 head cauliflower, root and core cut away from head with sharp paring knife Salt and pepper 1 pound rigatoni(use low-carb noodles, I use dreamfields pasta) 3 tablespoons butter Yields: 4-6 Preparation For the breadcrumbs, heat EVOO and butter over medium heat, melting butter into oil. Add garlic and stir 1-2 minutes. Add breadcrumbs and sti...

LOW CARB "POTATO" SALAD 16 ounce package frozen cauliflower 1/2 cup mayonnaise ( I used Miracle Whip, adds a few carbs but tastes great!) 4 ounce jar diced pimientos, drained well 1/4 cup dill pickle relish, drained well 1 tablespoon chopped onion, optional 1 tablespoon white vinegar 1 tablespoon Splenda or equivalent liquid Splenda 1 tablespoon yellow mustard 1/2 teaspoon pepper Salt, to taste Cook the cauliflower until tender, but not mushy, about 8 minutes. Drain very well, then chop into bite-sized pieces. Mix all of the ingredients in a medium bowl. Chill several hours before serving. Makes 6-8 servings Do not freeze Per 1/6 recipe: 162 Calories; 15g Fat; 2g Protein; 6g Carbohydrate; 2g Dietary Fiber; 4g Net Carbs Per 1/8 recipe: 121 Calories; 11g Fat; 2g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs  * I 'borrowed' this recipe from Linda.  Thanks.  This is yummy! 

Who doesn't need another recipe for cooking cauliflower? ;-) Like parents with their kids, I'm always trying to get myself to eat my vegetables, so I appreciated the simplicity and taste of this side dish. The recipe comes from Mel's Kitchen Cafe . 1 medium head cauliflower 1 1/2 tablespoons olive oil 1/4 to 1/2 teaspoon salt 1/2 teaspoon curry powder Preheat the oven to 475 degrees. Wash and core the cauliflower and cut the florets into bite-size pieces. Place in a large bowl. Toss the cauliflower with the olive oil, salt and curry powder. Turn out the cauliflower onto a large rimmed baking sheet. Bake for 16-18 minutes, stirring every 6-7 minutes, until the cauliflower is browned in spots and is crisp-tender. Serve immediately. Serves 4 to 6 people.

16 ounce package frozen cauliflower * 8 ounce cream cheese, softened 8 ounce cheddar cheese, shredded 4 green onions, chopped 1/4 teaspoon salt or to taste 1/4 teaspoon pepper 3 pieces bacon, chopped and fried until crisp Paprika, optional Cook the cauliflower until soft, about 8-10 minutes; drain very well and break up florets a bit with a spoon (it's also very good if the cauliflower is still a little chunky). Put in a greased 8 x 8" baking pan or 2-quart casserole. Mix in the cream cheese, cheddar, green onion, salt, pepper and bacon. Dust top with paprika, if desired. Bake at 350� for 20-40 minutes, until browned and bubbly. Or, microwave, loosely covered, for about 40 minutes on 50% power, turning dish after 20 minutes.

Pureed or mashed cauliflower is a great substitute for mashed potatoes. Low in carbs and high in nutrients, the "cauli-taste" is very mild. Try it even if you think you won't like it.! You can flavor it up in any way you like adding garlic is a great addition, or Parmesan cheese, or both! Ingredients: raw Cauliflower - a medium head makes about a pound of florettes any combination of butter, milk, cream, or whatever you use when you make mashed potatoes - about 1/4 cup salt and pepper If you have low carb "instant mashed potatoes", add up to 1/4 cup for texture* Options: minced garlic (a clove or two); garlic powder (1/2 to 1 teaspoon); cheese Preparation: *I like to use instant "potatoes" made for low carb diets, such as Dixie Carb Counters Instant Mashers . Other people use a small amount of real potato or instant potatoes to improve the texture. But you don't need any of these things. Break the cauliflower up into ...

4 cups steamed cauliflower (roughly chopped) 2 cloves garlic, crushed 1 cup whole wheat flour (Substitute 1 cup of almond flour) 2 eggs 1/2 cup Pecorino Romano 1/4 cup parsley, finely chopped 1/4 cup hot water salt and pepper 1/4 cup olive oil In a large bowl, combine cauliflower, flour, garlic, eggs, grated cheese, parsley, salt and pepper. Add water so that batter becomes slightly more dense than pancake batter. On medium-low heat, add 1 tbsp of oil in a 10 inch skillet coating bottom of the pan. Use a 1/4 cup measuring cup to form fritters. You can fit 4 fritters at a time. Cook until golden brown, turn and cook another few minutes. Add a little more oil to the pan, and repeat with the remaining batter.

Another mouth watering North Indian recipe with cauliflower being the main ingredient. I prepared this recipe in the microwave where the cauliflower retains its natural flavour and taste. Ingredients: 1 cauliflower (250-300 gms) paste of 1 onion paste of 2 tomatoes 1 tsp ginger paste 1 tsp garlic paste 1/2 tsp garam masala powder 1/2 tsp turmeric powder 1 tsp cumin seeds (jeera) 1 tbsp oil salt (to taste) 1 bunch coriander leaves, finely chopped (for garnishing) Preparation: Wash and cut cauliflower into small florets. Take a microwave safe bowl and microwave oil at 100% for 30 secs. Take a small bowl and make a paste by mixing onion, tomatoes and ginger & garlic paste with a little water. Keep aside. Add cumin seeds, salt and turmeric powder and the prepared paste and microwave at 100% power for 4-5 mins. Stir in between. Add cauliflower florets, garam masala. Add 1/2 cup water. Microwave covered for 5 mins. at 100% power. Again microwave for 4 more mins at 60% power. Allow to sta...