• Amy Lippert, NTP

Loaded Grilled Cauliflower Steaks

Smoky grilled cauliflower topped with creamy melted cheese, crisp savory bacon, and earthy green onions have to be my favorite "loaded" dish of all time! I love loaded baked potatoes, but sometimes I want something more low-carb and everything about this keto cauliflower recipe is oh so delicious and dreamy! I know you are going to absolutely fall in love with this easy and crave-able cauliflower dish!



Loaded Cauliflower Recipe

Why Whole Milk versus Low-Fat Milk

As a functional nutritionist, I always recommend to my clients that they eat foods in their whole form, and this includes all dairy. Anytime you remove a whole group of foods from your diet, like fats, your diet becomes nutrient deficient and overtime, you may begin to experience symptoms of a deficiency.


Whole milk and other dairy products like cheese and yogurt contain lots of vitamins, minerals, and are a good source of carbohydrates, protein, and fat [1]. In general, I do not recommend eating dairy products that are low-fat or non-fat. There are a few reasons for this:

  1. Many non-fat and low-fat products have replaced the fat that has been removed with fillers, thickeners, and sugar yielding a products that is not a whole food and potentially inflammatory.

  2. Dairy products often contains the fat soluble vitamins A, E, K and D...and did you know that in order for your body to absorb these fat soluble vitamins, you must have fat in your diet? A low fat diet reduces the bile released by your gall bladder therefor reducing the absorption of your essential fatty acids and fat soluble vitamins.

  3. Taste. Yes, taste. Fat makes food taste good and creates satiety from our meals. If you think about your macros in regards to a fire, the carbohydrates are like the kindling for the fire, they burn fast and are quickly used up. The fats in your diet are like the fire log, it burns at a more steady rate for a longer period of time.


Loaded Baked Cauliflower Recipe


 

Why is Cauliflower So Good for You?


Cauliflower belongs to the cruciferous family of vegetables with broccoli, arugula, and cabbage. I love how versatile it is and how it is found in so many dishes from all over the world! It's delicate flavor and hearty texture make it a great addition to veggie platters, curries, hummus, and more!


Creative ways to add more cauliflower to your whole food diet:

  • Mashed cauliflower instead of potatoes

  • Roasted with your favorite seasonings: so good with Garam Masala!

  • Make a light and yummy hummus!

  • Add it to soups or stews

  • Make a delicious curry

  • Enjoy it raw with a savory blue cheese dip!

  • Be creative and enjoy this super nutritious food!

Vitamins

  • Vitamin B6 (pyridoxine): There are many benefits from a diet rich in vitamin B6. It plays a role in our immune health, metabolism, and brain health. Vitamin B6 is essential in creating neurotransmitters like dopamine and serotonin, which play a role in emotional health and sleep [1].

  • Vitamin B9 (folate): This vitamin is essential in the production of your genetic material (DNA and RNA), supports metabolism, and works with other B vitamins in regulating homocysteine [2].

  • Vitamin B5 (pantothenic acid): Supports metabolic pathways and plays a role in making red blood cells.

  • Vitamin C: A powerful antioxidant that reduces oxidative stress, improves the absorption of non-heme iron, supports the immune system, and healthy bones [3].

  • Vitamin K: Vitamin K1 is essential in your body's clotting ability and is converted to vitamin K2 in your gut. Vitamin K2 is essential in maintaining healthy bones and skin.

Minerals

  • Phosphorus: Supports healthy teeth and bones, muscle recovery after working out, and detoxification.

  • Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [4].

  • Potassium: Plays a role in your body's hydration and cellular fluid balance, with sodium being the counter balance.

  • Magnesium: The fourth most abundant mineral in the body, it support healthy nerve functions, healthy blood pressure, and detoxification.

Fiber: Around three grams of insoluble fiber per cup! Insoluble fiber is essential in gut health and promotes healthy movement!


Choline: An essential nutrient that many people are actually deficient in! Choline is necessary in the production of phosphatidylcholine and sphingomyelin: phospholipids necessary for cell membrane health. It is also essential in the production of acetylcholine, a vital neurotransmitter in brain and nervous system health [5].


Antioxidants: Several including sulforaphane, a powerful antioxidant that supports the production of glutathione, neutralizes free radicals and reduces oxidative stress, and reduces inflammation [6].


Low Glycemic: Cauliflower is a great source of nutrients and it will not cause a spike in your blood sugars, and due to the fiber it contains, may help to keep your blood sugars more stabilized.


So grab some cauliflower and let's get cooking!


The Best Loaded Cauliflower Recipe

Loaded Grilled Cauliflower Steaks Ingredients

Makes 5-8 steaks


2 Heads of Organic Cauliflower

8 ounces of No Sugar Bacon, diced

¼ cup EVOO or Avocado Oil

1 tsp Fine Sea Salt or Pink Salt

1 tsp Ground Black Pepper

1/2 tsp Smoked Paprika

¼ tsp Ground Chipotle Chili Powder (opt)

8-10 ounces Shredded Cheddar Cheese

2-3 stalks Green Onion, diced

Organic Whole Milk Sour Cream for serving (opt)


How to Make Loaded Grilled Cauliflower Steaks


1. Dice and pan fry the bacon over medium heat, remove and drain off excess fat on a paper towel, set aside.


2. Preheat the grill to 425 degrees.


3. Rinse and dry the heads of cauliflower* and cut into ½-¾ inch steaks.


4. In a small bowl combine the EVOO and spices, brush onto both sides of the cauliflower steaks.


5. Grill 6-8 minutes per side.


6. During the last 60-seconds, top the cauliflower steaks with shredded cheese, cover and let it melt.


7. Remove and top with the bacon, green onions and sour cream.


*Use the reserved florets and smaller pieces for dipping, salads, or roasting


Watch the Video HERE



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FAQs


Q: Help, my cauliflower head has some brown spots on it, is it still okay to use?

A: Yes! Not all is lost, in fact, my cauliflower heads in the video had a few spots as well! Just take a pairing knife and slice the spots off!


Q: Can I make the loaded cauliflower steaks in the oven?

A: Yes, preheat the oven to 425 and follow the instructions, just be sure to keep the cauliflower on the baking dish so your oven stays clean!


Q: Is it normal to only get 2-3 good cauliflower steaks out of a head of cauliflower?

A: Yes, depending on how large the head of cauliflower is, you may end up with only a few intact cauliflower steaks. When I am making this for my family of 5, I am sure to have at least 2-3 heads of cauliflower ready to go, I then roast or grill the broken florets for an excellent side dish or leave them raw for snacking!


Easy Loaded Cauliflower Recipe

I hope you enjoy this as much as my family does. - Amy

 

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