Great side dish - cauliflower: step by step recipes for delicious sauces

Great side dish - cauliflower: step by step recipes for delicious sauces

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Not everyone allows cauliflower in their diet. Some call this vegetable "bland", and some are confused by the price, which is higher than for white cabbage. Both those and others lose a lot! Due to the high content of minerals, vitamins and amino acids, cauliflower fully justifies its cost.

Just 50 grams of its flowers will provide you with a daily requirement of vitamin C - the strongest antioxidant that protects the health of skin, bones and blood vessels. And tartan acids, which are found in cauliflower, are able to break down fats. The fibrous structure improves the functioning of the digestive tract, the high fiber content will help you cleanse the body of toxins and toxins.

Add to this the low calorie content of the vegetable - only 25 kcal per 100 grams raw - and you have an ideal option for fans of healthy, satisfying, but dietary meals.

Benefit and harm

Dishes from this vegetable will help you establish digestion - the gastrointestinal tract will literally work "like a clock". It's all about dietary fiber, which regulates bowel function. Cauliflower will protect you from gastritis and peptic ulcer disease thanks to the valuable substance contained in it - glucarafin.

Components such as folic acid and B vitamins are the best helpers for the expectant mother. They reduce the risk of birth defects in the fetus. And the fatty acids and vitamin K, which boiled cauliflower has, help to eliminate inflammatory processes and related diseases in the body.

By the way, regular consumption of this vegetable is a good prevention of intestinal, prostate and breast cancer. This is because all cruciferous vegetables, including cauliflower and broccoli, contain glucosinolates. In the body, these substances are converted into isothiocyanates. According to scientists, this chemical process is capable of destroying cancer cells and inhibiting tumor growth. Potassium and coenzyme Q10, which also contain cauliflower dishes, will help improve heart function.

But there are also contraindications for the use of this vegetable. So, doctors do not advise eating cauliflower with increased acidity of the stomach, ulcers, acute enterocolitis and intestinal spasms. Otherwise, abdominal pain will worsen and the intestines and stomach will be irritated.

If you suffer from gout, cruciferous dishes are completely contraindicated for you. The purines found in cauliflower can increase the concentration of uric acid, leading to a relapse of the disease. Finally, like any herbal product, cabbage can be dangerous for allergy sufferers.

As we can see cauliflower dishes are much more beneficial than harmful... Therefore, it is worth diversifying your diet with them. And in order to enrich the delicate taste of the inflorescences (which may seem bland to someone), we suggest making a flavored sauce for cauliflower. For your attention - several recipes for all tastes.

We suggest you watch a video about the benefits and dangers of cauliflower:

Preparation of inflorescences

  1. Disassemble the head of cabbage into inflorescences.
  2. Pour boiling water over and boil in salted water for 3 to 5 minutes.
  3. Place the vegetable in a colander and wait for the liquid to drain.
  4. The cabbage is ready!

Reference! Cabbage "broth" can not be poured, but prepared on its basis any of the proposed sauces.

When choosing a cauliflower, you need to pay attention not to the color of the head of cabbage (the vegetable can be white, purple, or yellowish), but to dark spots. Their presence is an indicator that the cabbage has managed to spoil. Dark spots should be carefully cut out or not eaten at all. But the presence of green leaves, on the contrary, indicates freshness.

Sour cream

Ingredients (for 500 g cabbage):

  • Sour cream 20% - 300 ml.
  • Tomato paste - 1 tablespoon.
  • Butter - 1 tablespoon.
  • Salt, black pepper - to taste.
  1. Stir in sour cream, tomato paste and seasonings.
  2. Heat a skillet with butter.
  3. Simmer the sauce over low heat for 10 minutes.
  4. Turn off the heat and pour over boiled cabbage.

Calorie content: 80.7 kcal / 100 g.

We suggest you watch a video about making sour cream sauce:


Ingredients (for 500 g cabbage):

  • Pureed tomatoes - 300 ml.
  • Olive oil - 1 tablespoon.
  • Pureed tomatoes - 300 ml.
  • Onions - 1 onion (about 100 g).
  • Garlic - 3 cloves.
  • Water (or cabbage broth) - 50 ml.
  • Salt, pepper, Italian herbs to taste.

As in the previous recipe:

  1. Combine all ingredients (peeled and chopped onions and garlic, mashed tomatoes and seasonings).
  2. Fry in olive oil.
  3. Simmer over low heat for 10 minutes.

Calorie content: 60 kcal per 100 g.

Reference! You can simply pour over boiled cabbage with tomato sauce, or you can make a delicious casserole. To do this, put the cabbage mixed with the sauce in a baking dish, sprinkle with crumbled Adyghe cheese (150 g) on ​​top and bake at 180 ° C for 15-20 minutes.

Cheese (Bechamel)

Ingredients (for 400 g of cabbage):

  • Butter - 50 grams.
  • Flour - 1/4 cup.
  • Milk - 2 cups.
  • Hard cheese - 110 g.
  • Salt, red pepper - to taste.
  1. Melt the butter in a skillet.
  2. Fry the flour on it for two minutes, until light brown.
  3. Pour milk in a thin stream, stirring occasionally.
  4. Cook for 3 - 4 minutes, stirring continuously.
  5. Remove from heat.
  6. Grate cheese on a coarse grater and add to the sauce along with seasonings.
  7. Mix everything and, without allowing the mixture to cool, immediately pour the cabbage.

Calorie content: 105 kcal per 100 g.

While frying the flour, do not stop stirring it. The flour should not burn or become too dark.

We invite you to watch a video about making béchamel sauce:


Ingredients (for 600 g of cabbage):

  • Butter - 200 g.
  • Breadcrumbs 4 tablespoons.
  • Salt to taste.
  1. Melt the butter in a frying pan.
  2. Add breadcrumbs and salt.
  3. Mix. Bring the mixture to a boil.
  4. Turn off the heat and immediately pour the sauce over the cabbage.

Calorie content: 500 kcal per 100 g.

Important! This simple and tasty classic sauce is not suitable for those who are losing weight, as its energy value is very high.


Ingredients (for 500 g cabbage):

  • Garlic - 1 - 2 cloves.
  • Water - 1 glass.
  • Flour - 2 tablespoons.
  • Vegetable oil - 2 tablespoons.
  • Greens: dill, parsley - in a small bunch.
  • Salt and pepper to taste.

As in the previous recipe:

  1. Fry the flour, pour hot water or cabbage broth into the pan.
  2. Add seasonings, herbs, crushed garlic.

Calorie content: 105 kcal per 100 g.

We invite you to watch a video about making milk sauce:

Dutch (creamy)

Ingredients (for 500 g cabbage):

  • Butter - 120 g.
  • Egg yolk - 2 pcs.
  • Cold water - 1 tbsp. the spoon.
  • Lemon juice, salt, pepper - to taste.
  1. Melt the butter in a saucepan or saucepan.
  2. Remove from heat as soon as bubbles appear.
  3. Beat the egg yolks with a mixer for 1 minute at high speed.
  4. Pour in cold water, continue whisking for another 2 minutes.
  5. Without stopping whisking, pour in the melted butter in a thin stream.
  6. Add salt and lemon juice.
  7. Beat until the sauce is as thick as possible.

Calorie content: 114 kcal / 100 g.

Reference! Hollandaise sauce can be served not only with cabbage, but also with asparagus, spaghetti, boiled young potatoes. If the sauce does not get thick, hold the container with the mixture over the steam from the kettle for a couple of minutes. Then continue beating vigorously.

We invite you to watch a video about the preparation of Dutch sauce:

Feeding options

Cauliflower seasoned with delicious sauce is a wonderful side dish, which is not a shame to serve on the festive table (you can learn more about the preparation of side dishes from the "curly" vegetable here). A wide, deep container is recommended for serving. You can serve boiled cabbage on a flat dish, separately - several sauces in different outlets.

If you are setting the table for small children, it is better to beat the cabbage together with the sauce with a blender. By adding this vegetable to your menu, you will make the right choice. Cauliflower is easily absorbed by the body (it is not for nothing that it is included in the diet of baby food). And the right serving and delicious sauce will help you take a fresh look at this most useful gift of the garden.

Watch the video: The BEST Beef Stew Recipe - Hundreds of 5-Star Reviews!! (May 2022).