Twice Baked Cauliflower

Photo Credit: Kalyn's Kitchen

If you’ve heard of substituting cauliflower for potatoes in order to cut back on your carb intake, and even if you haven’t, this Twice Baked Cauliflower recipe is well worth trying. Mashed cauliflower not only replicates the fluffy, creamy texture of whipped potatoes, but some say it tastes even better – and it’s healthier for you, as well. If you consider the nutritional content of cauliflower, you might want to consume more of it – on its own, in salads, and in more recipes that call for potatoes. Not that potatoes are bad for you, per se – they definitely have their place in the world, and do have a lot nutritional value of their own; but, who wants to eat potatoes every night? It’s good to change it up a little, every once and a while. And, when it comes to cauliflower, you just can’t beat all of the nourishment that only cruciferous veggies can provide.

Cauliflower comes from the cruciferous family of vegetables, along with kale, bok choy, Brussels sprouts, broccoli, and cabbage. The word “cruciferous” comes from the Latin “Cruciferae”, referring to the flowers of these plants which were said to resemble a cross or have a “crucifix”-like shape. This term, cruciferous, is currently undergoing a transformation, however, as more scientists are starting to use the expression “brassica” to define these types of vegetable. Brassica comes from the Latin “Brassicaceae”, and it simply means “cabbage”. Whether they’re called cruciferous or brassica, all of the vegetables included within this family are very nutritious. They tend to be rich in vitamin A carotenoids, folic acid, vitamin C, and fiber, as well as vitamin K, which can be very helpful in alleviating inflammation.

Referring to the nutritional value of cauliflower directly, however, a single cup of cooked cauliflower is just 24 calories, is very high in vitamin C, dietary fiber, pantothenic acid, and vitamin B6. It’s also high in thiamin, potassium, riboflavin, phosphorus, and manganese. Cauliflower also contains iron and calcium and even a small amount of protein. The nutritional content of cooked potatoes, on the other hand, is – one cup of boiled potatoes is 258 calories, and is high in vitamin B6, vitamin C, and potassium. So, basically, you can see that cauliflower has the greater nutritional value as it contains high amounts of these three nutrients, as well as several others – plus, it has a much lower calorie count. You be the judge. Why not make a dish of twice baked potatoes and a dish of twice baked cauliflower and have a taste test? Then you will know for sure which one you love best for flavour, and which one you love best for your health.

Nutrition Facts for: Twice Baked Cauliflower from Kalyn's Kitchen

Ingredients: Cauliflower, cream cheese, sour cream, green onions, Parmesan cheese, bacon, cheddar cheese.

* The entire recipe has been calculated for 6 servings.

* Percentages (%) are based on a 2000 calorie diet

* Per Serving:Calories 371, Calories from Fat 273, Total Fat 30.3g 47%, Saturated Fat 15.5g 78%, Cholesterol 85mg 28%, Sodium 918mg 38%, Potassium 374mg 11%, Carbohydrates 4.9g 2%, Dietary Fiber 1.2g 5%, Sugars 1.3g, Protein 20.5g, Vitamin A 14%, Vitamin C 36%, Calcium 25%, Iron 6%

Thanks to Kalyn over at the “Kalyn’s Kitchen” website for sharing this healthy side dish recipe for Twice Baked Cauliflower with us. Kalyn posts all of her lunch, snack, dinner, appetizer, beverage, dessert, and breakfast recipes with specific dietary requirements and preferences in mind, which means you’ll find plenty of South Beach diet recipes, paleo recipes, vegetarian recipes, vegan recipes, gluten-free recipes, and dairy-free recipes over at her site. Kalyn’s Kitchen is a well-stocked resource for anyone searching for diet-specific recipes, and everything over there tastes divine.*

Learn MORE / Get RECIPE at Kalyn's Kitchen


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