Time: 10 minutes
Food Plan Info
Restricted Veg: 1/8
Cauliflower is very low in calories and carbohydrates and high in vitamin C which makes it a lovely alternative to our traditional hash browns. These are a great breakfast habit to get into – they are healthy and so easy to make.
Cauliflower is a cruciferous vegetable. It’s a member of the mustard family, alongside its well-known counterparts broccoli , Brussels sprouts, kale, and radishes. The word “cauliflower” stems from Latin, meaning “flowers of cabbage” and this low-growing plant does look similar to cabbage. Cauliflowers form a compacted head of undeveloped white flower buds called the “curd”.
4 key attributes of cauliflower:
- Firstly, it’s a superb source of your B vitamins including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid).
- It contains omega-3 fatty acids and vitamin K.
- It is also as a good source of the minerals – phosphorus and potassium.
- The powerful antioxidants (Vit C and manganese) in cauliflower truly make this one vegetable you should not be over looking in the supermarket this week!
Cauliflower Hash Browns Ingredients
- ½ head of cauliflower, grated
- ½ onion, finely chopped
- 1 egg
- ½ teaspoon of garlic powder
- ½ teaspoon of salt and pepper
- 1 cal fry light spray
- Heat non-stick skillet, spray with 1 cal fry light and sauté onions until well softened.
- Grate cauliflower into a large bowl, add onion, garlic, salt pepper and beaten egg. Stir the mixture together and make four patties.
- Cook on your hot pan over a medium heat for 3-5 mins until nicely browned, turn over and cook for a further 3 to 5 minutes.
- You can add some chilli flakes or cajun pepper to give these a little extra spice.