Use Cauliflower in Your Paleo Recipes
In paleo cooking, you’ll see a lot of cauliflower and zucchini because they’re mild in flavor but can help add bulk to your recipes. Also, they add moisture and fiber to any dish, which can complement other paleo ingredients that need a lot of liquid such as coconut flour and psyllium husk.
Cauliflower is one of several other vegetables in the Brassicaceae family namely kale, collard greens, broccoli, cabbage and brussels sprouts. It closely resembles broccoli in shape and size, but it comes in white, orange, green and purple varieties. (1)
- 100 grams of cauliflower (cooked) – 25 calories (2)
- 100 grams of white rice (cooked) – 130 calories (3)
In terms of composition, cauliflower is certainly very moisture rich. It is 92% water, 5% carbohydrates, 2% protein, with negligible fat. A 100-gram serving contains roughly 25 calories. Compare that to 100 grams of cooked rice which contains roughly 130 calories. It’s no wonder low-carb dieters and paleo dieters much prefer cauliflower rice.
I did make some adjustments to the measurements so that it would be just the right texture I wanted. I recommend following this recipe exactly before you make any adjustments of your own. That way, you have a good baseline.
Cauliflower Bread Made Easy
I don’t know about you, but I feel like bread is a must-have component in so many dishes like pasta and breakfast sandwiches or toast. I used to eat avocado toast for breakfast almost everyday, and my family loves garlic bread during pasta nights. So, it left me no choice–I had to come up with a feasible alternative and this is exactly that.
While the texture isn’t exactly like regular bread, this is a great option for those who are committed to sticking to the paleo diet and are willing to make a few compromises in terms of texture.
What to Expect:
Not as sweet as commercial ‘breads’: If you’re expecting something as sweet as say, banana bread by commercial brands, this is a little more subtle than that because we don’t add any sweeteners to the recipe. It’s meant to be more neutral instead of a sort of dessert.
Soft and fluffy: Can you accomplish a soft and fluffy texture without flour? Absolutely! You just need to use the correct ratio of ingredients. This is where paleo cooking because almost like an art–you need balance within your ingredients when it comes to flour replacements and liquids to ensure that it comes out perfectly each time.
It doesn’t take like vegetables: While some of you love your vegetables (that’s awesome!), this recipe won’t taste like a salad or anything like it even though it contains a cup of cauliflower rice. That’s because cauliflower has a mild taste and when combined with the other ingredients in this recipe, it becomes more neutral than anything else. This is a good thing because it can be paired with all kinds of dips and spreads!
Can You Replace Wheat Flour with Cauliflower?
Yes, you can in some recipes. Since cauliflower is 92% water, the texture is very different from wheat flour which is very dry and powdery. Cauliflower, even when it’s been processed down into very small components, will end up resembling a puree.
Gluten is an important component in recipes because it provides both texture in function. When flour is moistened and kneaded, this activates an elastic network of proteins in the dough or batter. As the dough or batter is kneaded more, the strands become get stronger and more elastic.
You may have read in some recipes that it’s important not to overmix or knead the dough too much. That’s because the resulting texture would become too tough or chewy due to the gluten content. Cauliflower doesn’t contain gluten and thus, will behave differently when compared to wheat flour.
Will it work? Yes, it certainly can!
P.S. – If you’re looking for some other great paleo-friendly alternatives to breads made with refined wheat that are completely gluten-free, you have to check out these recipes:
- 2 cups almond flour
- 1⁄4 cup psyllium husk
- ½ tsp salt
- ½ tsp baking soda
- 1 cup cauliflower rice
- 5 eggs, beaten
- For decoration
- 1 tsp pumpkin seeds
- 1 tsp sesame seeds
- 1 tsp sunflower seeds
- Preheat oven to 350°F. Line a loaf tin with parchment paper. Set aside.
- In a large bowl mix the almond flour, psyllium husk, salt and baking soda.
- Fold in the eggs and cauliflower and mix until the batter is smooth.
- Pour the batter into the tin and smooth with spatula.
- Sprinkle the pumpkin seeds, sesame seeds and sunflower seeds over the top.
- Bake for 55 minutes, until the bread is browned on top.
- Remove from the oven and allow to cool before slicing.