From pizza crust to pie, new ways to put cauliflower to work

Not the exotic purple, green or orange varieties that tempt us at the farmers market, but the humdrum white stuff you probably grew up eating steamed and slathered in butter or cheese.

Thanks in part to the revived interest in low-carb eating and the creative power of Paleo bloggers from coast to coast, we're now eating cauliflower disguised as rice, mashed potatoes and even pizza crust, tortillas, fritters, shepherd's pie, bread for grilled cheese sandwiches, and, with the help of a doughnut pan, bagels.

There’s a reason for all this experimentation in the kitchen: White cauliflower, when shredded in a food processor or finely chopped with a knife and cooked to varying degrees, has a similar consistency to many of America’s favorite comfort foods but with a fraction of the starchy carbs that can make it hard for people to lose weight.

How many fewer carbs? A cup of cooked white rice has about 200 calories with 44 grams of carbohydrates; the same quantity of cauliflower “rice” has 30 calories and 6 grams of carbs. That’s a big difference. Big enough, perhaps, to overlook the slight difference in texture and taste that cauliflower “rice” or “potatoes” might bring to your table.

Even if you’re not interested in processing or pureeing cauliflower into something it hasn’t been traditionally used to make, try roasting cauliflower florets instead of steaming them to see how a high, dry heat transforms the natural sugars and creates a nice crisp exterior.

Instead of cutting the cauliflower head into florets, you can cut it into thick slices and roast in a similar way, but I’ll let you decide whether to call them “steaks.”

Here are seven recipes to get you thinking about new ways to eat cauliflower, from diet-friendly analogs that have probably popped up in your Facebook feed to classics, such as Mollie Katzen’s cauliflower cheese pie from the 40th anniversary edition of her beloved “Moosewood Cookbook.”

Creamy Cauliflower ‘Baked Potato’ Soup

There are few soups more decadent than a classic baked potato soup, loaded with cream, Cheddar cheese and bacon. I leave out the cream, sub cauliflower for most of the potato (using one potato locks in the flavor) and add a dollop of reduced-fat cream cheese to deliver the creaminess and cheesiness. A stealth addition of one carrot adds a subtle color that makes the soup seem cheesier than it is, since the only Cheddar here is what sits on top of the soup!

— Melissa d’Arabian

2 slices bacon, finely chopped

1 sweet onion, finely chopped

1 small head of cauliflower, cored, trimmed and divided into small florets

1 medium russet potato, peeled and cut into 1-inch pieces

1 small carrot, finely chopped

2 garlic cloves, very finely chopped or pressed through a garlic press

1/2 tsp. kosher salt

1/4 tsp. ground black pepper

2 cups low-sodium chicken broth

1/4 cup reduced-fat cream cheese

1/2 cup plain reduced-fat Greek yogurt

1/2 cup grated Cheddar cheese

2 scallions (white and light green parts only), finely chopped

Add the bacon to a large soup pot set over medium heat and cook until the bacon is crisp, about 7 minutes. Use a slotted spoon to transfer the bacon to a paper towel–lined plate and set aside.

Stir the onion into the bacon fat and cook, stirring often, until it is translucent, about 3 minutes. Add the cauliflower, potato, carrot, garlic, salt and pepper, and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes.

Raise the heat to medium-high, add the broth and 1 cup water, and bring the liquid to a boil. Simmer the mixture until the vegetables are very soft, about 13 minutes. Turn off the heat and use a ladle to transfer half the vegetables and liquid to a blender. Add the cream cheese and blend until smooth.

Pour the puréed soup into a large bowl or clean saucepan. Blend the second half of the soup until it is smooth and add it to the first batch. Heat the soup over medium heat until it is warmed through. Divide among soup bowls and serve topped with a dollop of yogurt and some of the grated cheese, bacon, and scallion. Serves 4.

— From "Supermarket Healthy: Recipes and Know-How for Eating Well Without Spending a Lot" by Melissa d'Arabian (Clarkson Potter, $24.99)

Cauliflower Mash

To make this dairy free, omit the sour cream and nutmeg and add a few tablespoons of basil pesto instead and omit the butter.

2 lbs. cauliflower florets

2/3 cup sour cream

Sea salt and freshly ground black pepper

Freshly grated nutmeg

Pat of salted butter, to serve

Bring a large pan of salted water to a boil, add the cauliflower and cook for about 15 minutes until tender.

Drain in a colander, leave for a few minutes to steam dry, then blend to a purée in a food processor with the sour cream, some seasoning and nutmeg. You may need to do this in batches. This can be made in advance and gently reheated. Transfer to a serving dish, grate on a little more nutmeg, and drop a pat of butter in the center. Serves 6.

— From "Low Carb Revolution: The Comfort Eating Diet for Good Health" by Annie Bell (Kyle Books, $22.95)

Cauliflower Pizza Crust

4 cups shredded cauliflower

1 egg, beaten

1/3 cup soft goat cheese (or 1/2 cup shredded Italian blend cheese)

1 tsp. dried oregano

Pinch of salt

Preheat oven to 400 degrees. Bring about an inch of water to boil in a large pot. Add the cauliflower “rice,” cover and cook for 4 to 5 minutes. Drain well and then put the cooked “rice” in a non-terrycloth dishtowel. Twist and squeeze out as much moisture as possible.

Place the cooked, shredded cauliflower in a large bowl and add the egg, cheese, oregano and salt. Using your hands, mix together the ingredients.

Line a baking sheet with parchment paper and press the dough into a 1/3-inch-thick rectangle on the sheet. You can push the edges up a little higher to make a crust edge, if you’d like. Bake for 35 to 40 minutes, and remove from oven.

Add whatever pizza toppings you’d like and return the pizza to the oven for another 5 to 10 minutes, until the cheese has melted.

— Adapted from a recipe by Doris Choi on Detoxinista.com, a blog from "Everyday Detox" author Megan Gilmore

Cauliflower-Cheese Pie with Grated Potato Crust

Use a food processor with a grating attachment to grate cheese, potato and onion in that order. (No need to clean in between.) Prepare the filling while the crust bakes.

For the crust:

2 cups (packed) grated raw potato

1/4 cup grated onion

1/2 tsp. salt

1 egg white, lightly beaten

Flour for your fingers

A little oil

For the filling:

1 Tbsp. olive oil or butter

1 cup chopped onion

2 medium cloves garlic, minced

1/2 tsp. salt

Black pepper, to taste

1/2 tsp. dried basil

1/2 tsp. dried thyme

1 medium cauliflower, in small pieces

2 eggs

1/4 cup milk

1 cup (packed) grated cheese

Paprika

Preheat oven to 400 degrees. Oil a 9-inch pie pan.

Combine grated potato and onion, salt and egg white in a small bowl and mix well. Transfer to the pie pan and pat into place with lightly floured fingers, building up the sides into a handsome edge.

Bake for 30 minutes, then brush the crust with a little oil and bake it 10 more minutes. Remove from oven, and turn the temperature down to 375 degrees.

Heat the olive oil or butter in a large skillet. Add onion, garlic, salt, pepper and herbs, and saute over medium heat for about 5 minutes. Add cauliflower, stir and cover. Cook until tender, stirring occasionally (about 8 to 10 minutes).

Spread half the cheese onto the baked crust (it’s OK if it’s still hot). Spoon the sautéed vegetables on top, then sprinkle on the remaining cheese. Beat the eggs and milk together, and pour this over the top. Dust lightly with paprika. Bake 35 to 40 minutes, or until set. Serve hot or warm. Serves 4 to 5.

— From "The Moosewood Cookbook: 40th Anniversary Edition" by Mollie Katzen (Ten Speed Press, $19.99)

Cauliflower Tabouli

1 large head of cauliflower, shredded

4 scallions, cut on extreme bias

1 bunch parsley, chopped fine

12 mint leaves, chiffonade

6 Tbsp. extra-virgin olive oil

Juice from 2 lemons

Seeds from 1/2 a pomegranate

1/4 cup shelled pistachios

12 yellow cherry tomatoes, halved

2 tsp. sumac

1 tsp. kosher salt

Mix ingredients together in a bowl. Serves 8 to 12.

— From Soup Peddler owner David Ansel, author of "The Soup Peddler's Slow and Difficult Soups"

Cauliflower “Rice” Stir-fry with Pumpkin Seeds

Finely chopped cauliflower gives this dish a rice-like texture. Ginger and garlic are anti-inflammatory, while pumpkin seeds are rich in omega-3 fatty acids. Serve the stir-fry by itself or alongside a protein source, such as steamed black cod or poached chicken breast.

1/2 head cauliflower, cut into florets

2 Tbsp. coconut oil or extra-virgin olive oil, divided

1 small red onion, sliced, divided

4 garlic cloves, minced, divided

Coarse salt

1/4 cup vegetable stock

1 Tbsp. minced peeled fresh ginger

1 thinly sliced small red chili

1/2 head broccoli, cut into florets

1 large carrot, julienned

1/2 red bell pepper, diced

Juice of 1/2 lemon

2 Tbsp. raw hulled pumpkin seeds (pepitas), toasted

2 Tbsp. fresh cilantro leaves

Pulse cauliflower florets in a food processor until finely chopped.

Heat 1 tablespoon oil in a large skillet over medium. Add half the red onion and half the garlic; cook, stirring, until tender, about 6 minutes. Add cauliflower and season with salt. Stir in broth; steam, covered, until broth has evaporated and cauliflower is tender, about 6 minutes. Transfer to a bowl, and cover to keep warm.

Wipe pan clean, and heat remaining tablespoon oil over medium-high. Add remaining onion; cook, stirring, until tender, about 5 minutes. Add remaining garlic, the ginger and chili; cook 1 minute. Add broccoli florets, carrot and bell pepper; cook, stirring, until tender, about 5 minutes. Season with salt.

Remove from heat, and add lemon juice. Top cauliflower with broccoli mixture. Sprinkle with pumpkin seeds and cilantro and serve. Serves 2.

— From "Clean Slate: A Cookbook and Guide: Reset Your Health, Detox Your Body, and Feel Your Best" by the editors of Martha Stewart Living (Clarkson Potter, $26)

Cauliflower and Mushroom Curry

Cauliflower is delicious in curry dishes and makes a great vegetarian option. You can always spice this up with a little more fiery chili powder if you like.

1 head cauliflower, broken into florets

3 Tbsp. olive oil, divided

Freshly ground black pepper

1 large onion, chopped

3 garlic cloves, crushed

9 oz. button mushrooms

1-inch piece of fresh ginger, grated

1 Tbsp. ground cilantro

1 Tbsp. ground cumin

1 Tbsp. garam masala

1 Tbsp. chili powder (or more, to taste)

14 fl oz. light coconut milk (can substitute vegetable stock)

A handful of fresh cilantro, chopped

Preheat the oven to 425 degrees. In a roasting pan, toss the cauliflower florets in 2 tablespoons of the olive oil, and season with pepper. Roast for 25 minutes, tossing occasionally until the cauliflower starts to brown. Remove from the oven, and set aside.

In a wide, shallow pan, fry the onion in the remaining tablespoon of olive oil over high heat for 3–4 minutes. Add the garlic, mushrooms, and ginger, and cook for another minute, stirring. Stir in the spices, and cook for a minute, then add the coconut milk. Season to taste.

Bring to a boil, then stir in the cauliflower. Reduce the heat, cover the pan and cook for about 5 minutes on low heat. Serve with plenty of fresh cilantro. Serves 4.

— From "The Paleo Diet: Food Your Body is Designed to Eat" by Daniel Green (Kyle Books, $22.95)