Some of these are my own creation, some are not.
1 head of cauliflower or a bag of frozen cauliflower
2 Tbsp flour
Salt and Pepper
- Cook the cauliflower in water. If you are using fresh, cut the head into small chunks, you will mash it later so it doesn’t have to be pretty.
- Once the cauliflower is really soft, drain it and put in a bowl.
- If you have a potato masher, pull that out and obliterate the cauliflower. If you don’t own one, use a fork or spatula. Just get it broken up into a mushy consistency.
- Sprinkle the flour into the mix and stir well. You may need to add a bit more if the mixture is too wet. A bit of butter may help too. This will add more calories, though. Sprinkle in some salt and pepper to your liking. You can add hot sauce here as well.
- Use a half cup measure to scoop out level scoops of the cauliflower. Using your hands, mold the mix into something resembling a burger. You can shape it into balls, too.
- On the stove, heat a skillet on medium-high heat. If you have non-stick skillets, you may not need oil. If things stick, swab a bit of olive oil or canola oil in the pan with a paper towel or pastry brush.
- When the skillet is hot, put in the burgers. Don’t crowd the pan or it will be hard to tun them. Cook the burgers until they are browned. GENTLY turn them. If they fall apart on you, add more flour next time.
- When both sides are browned, put them on a plate and enjoy. If you made balls, turn them until all sides have browned.
*If you make balls, they would be great in place of meatballs in spaghetti sauce.
Calories: 14 per burger
I don’t measure this recipe out because I make it different every time. It depends on what I have on hand. I stick with low-calorie vegetables.
Water, a pot full, depends on how large your batch will be
Carrots, peel and slice thinly
Bell Peppers, cleaned and chopped fine, no seeds please
Broccoli, chop into small florets
Onion, chopped fine
Any other vegetable you think might taste good
Beef base of some sort (I use the tubs from Gordon Food Supply, anything or nothing will be fine here)
- In the water, add all the vegetables except peppers and onions. These taste better if they are sauteed first. Turn the water on medium-high.
- In a skillet, brush the pan with oil, use sparingly. Turn on high heat. When hot, add the onions and peppers if you are using them. Saute, or cook them stirring frequently, until softened. The flavors will come out in this process and soften the onions. Boiled raw onion is nasty, this solves that problem.
- Add the onions and peppers to the pot of soup. Stir.
- When the water comes to a boil, add the beef base if you are using. Stir.
- You can turn the heat down to low and simmer the soup if you have time. You can also keep the heat turned up and cook the soup more quickly. Remember to stir every now end then.
- When everything is soft, it is ready to eat. Season with salt and pepper.
- I like it with hot sauce added to the bowl.
Calories will vary depending on what you use, mine tends to be around 30 calories for 2 cups
1 lb Spinach, fresh or frozen, boil, drain, squeeze out as much water as possible
1 cup of FF Sour Cream
Onion, chopped fine, use as much as you want (I use about 1 Tbsp chopped)
1 pkt Knorr Veggie Soup Mix, or you can use some herbs (cumin, Italian seasoning, paprika, oregano–I just added stuff until it was tasty)
- Mix everything in a bowl and add salt and pepper.
Calories: 1 Tbsp is about 13 calories
1 Head of Cauliflower
Oil or butter
Shredded Parmesan or other cheese (1 Tbsp for each steak)
- Slice the cauliflower in the middle to cut steaks off the head. I get about 3 from a head and save the rest of the cauliflower for other uses.
- On a sheet tray, lay the steaks out and brush with an oil or butter, sparingly. Sprinkle with salt and pepper. Do both sides.
- Sprinkle desired cheese on top.
- Bake in a 350* oven until tender, it doesn’t take too long.
Calories: 86 calories if you use Parmesan cheese