Feb 13 2011

Cauliflower Cream with Cashew Nuts Recipe

Hi BodyRockers,

So we are a few days into our first diet challenge, which is all about adding Superfoods into our daily meals as often as possible. You can review the challenge here. Make sure to spend some time reviewing the comments because many of you guys have added to the list of Superfoods and we now have a much longer list which you can choose from.

Today I would like to share with you a recipe made up of Superfoods from the list. For those of you who think that you hate Cauliflower, you are going to be in for a tasty surprise. Freddy absolutely hates Cauliflower with a passion and I fed this to him without him knowing what it was. He loved it. Just a quick tip, Freddy added some grilled, diced Turkey breasts to this recipe and I added a scoop of plain, tasteless protein. The protein I used had no carbs or fat – just pure whey protein. I also added cashews, because they are also a Superfood that have a beneficial effect on health and weight management if eaten in moderation. Cashews are a great source of good fat and are considered a low fat nut, because compared to other nuts (almonds, walnuts, peanuts and pecans) they contain less fat per serving. I just love cashews – that’s the other reason why added them to this recipe :)




Extra Virgin Olive oil, about 400ml of Milk, Cashew nuts, 1/2 of large Cauliflower, 80ml of Coconut Milk, 3 Onions, 3 cloves of Garlic, 2 tablespoons of fresh ground Ginger, 1 teaspoon of Cinnamon, 1 teaspoon of turmeric, 1/2 teaspoon of ground cumin, salt.

Chop the onions and saute them in 2 tbsp of Olive oil until slightly brown.

Add 2tbsp of ground fresh ginger and 4 cloves of garlic. Use the garlic press.

Add Cinnamon, Turmeric, and Cumin.

Add Cauliflower.

Add Milk and Coconut Milk. Make sure that the Cauliflower is not completely covered by the milk. The cream should be thicker than soup. Cook on a medium heat until the Cauliflower turns soft.

Let it cool down and then use a food processor to blend it into a creamy consistency.

Following this recipe you will be able to make 2 portions. When you pour the cream onto the plate, don’t forget to add a handful of Cashew nuts and salt to taste. This recipe by itself is low in protein so try to add either lean meat like Freddy did with his Turkey, or you can add the whey protein like I did, or you can try soy meat.


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  • poacheR

    Good question Canuckz. The answer is no. In fact, I’ve gained muscle (although I wasn’t aiming for that, as muscle gain is primarily attained through a calorie surplus ‘diet’ — I use the word ‘diet’ loosely here. I’m following anything *but* a prescriptive diet myself. I eat what I want, but try to be healthy and reasonable about it, and try to be within my calorie and nutritional goals while I’m at it.)

    Unfortunately, I only first measured my body fat % for the first time end of Feb out of interest, when I’d already lost about 6kg. But here’s my stats for this small period (Feb 21st – Apr 8th)
    * Weight went from 76.5kg to 73.5kg
    * Body fat percentage from 18% to 13%
    * This means my adipose tissue went (roughly) from 13.8kg to 9.5kg
    * This means my lean body mass (unexpectedly) increased from 63kg to 64kg

    My aim was to maintain muscle (through Zuzana’s workouts + a good diet in terms of fat/carbs/protein percentages. But yes, also a calorie deficit. While you *may* lose muscle during a ‘deficit’ period, there’s no reason to, if you’re getting enough protein and do your workouts. But don’t expect to bulk up during that period either, no matter how much protein you’re getting in total, and how much exercise you do. You need a surplus diet for that.

    As for fruits+veggies vs carbs, that was never an issue, I’m sorry if I was misunderstood. Fruit and veg are *essential* either-way (whether you’re eating with a goal towards calorie deficit, maintenance, surplus or at an overfeeding day). However, this is for ‘health’, not ‘weight/muscle’ management purposes. it’s not their calorie content that’s of value here (indeed, fruits are mostly sugary carbs), but things like fibre content, alkaline buffering, etc.

    If you *did* want to do an overfeeding day, there’s no reason your ‘excess’ calories *should* or *should not* come from fruit/veg. At the same time, I’m not saying you should eat a kg of pure sugar, that would just be nuts. Just have an extra normal healthy meal, and aim for a slight carb focus compared to your normal meals, and try to reach your ‘overfeeding’ goal (which shouldn’t be much more than 1000 kcal extra anyway, otherwise you’re sabotaging previous efforts).

    However, note that eating ‘more fruits and vegetables’ per se has absolutely nothing to do with weight loss. Yes, you *should* be eating more fruits and vegetables in general, but this is for general health, not weight loss. To lose weight (and as you correctly point out, this could be either fat or muscle if you’re not actively trying to maintain your muscle in the meantime) you need a calorie deficit. Period. This is an ‘if and only if’ statement. If eating more fruit and veg somehow makes you eat less calories than your maintenance rate, then ok, you’ll lose weight as a result.

    As for the ‘dying for good nutrition’ point, it’s not that black and white. There are many reasons one might have cravings (and Zuzana’s covered many of these in her recent challenges). It could be the frequency of meals, the type (high simple carbs vs complex carbs etc), fat content (fat is an appetite suppressor) etc. One method for fighting cravings is to have fruit between meals, as it provides steadier glucose (hence insulin) levels throughout the day. One other may be infrequent overfeeding days. You don’t have to do either, but it helps, and it’s also a nice psychological motivation to stick to a ‘diet’. In no sense are the two mutually exclusive, and no ‘diet’ should ever be unhealthy.

    As for my personal fruit and veg consumption, I can proudly say that ever since I’ve started this ‘diet’, for the first time in my life I’ve been managing the ‘5 portions of fruit / veg a day (or more)’ thingy effortlessly and enjoyably. I certainly don’t see a link between a decent goal-oriented diet and unhealthy eating, let alone reduced fruit / vegetables — in fact, for me the exact opposite has happened. But, different things for different people, I guess.


  • poacheR

    Kind of, but not exactly;

    First they restore glycogen stores. If there’s nothing to restore, then it’ll just be available as simple ‘fuel’. If your glycogen stores have been depleted (through a workout, for instance), then a significant chunk of your carbs intake will be used to replenish that first, and the rest will be ‘fuel’. Not only that, but the ‘replenishing’ process requires energy — this is why Zuzana wants you to ‘earn your carbs’.

    Similarly, protein is first used up for re-building tissues (such as muscle after exercise) and the rest is used as simple ‘fuel’.

    If you have more ‘fuel’ on board than you’ll need to use up in a day, then the excess gets converted to fat, regardless where that fuel came from (carbs, fat or protein). If you have less, then you’ll use it all up, plus convert some of your fat stores to ‘fuel’ to make up your daily requirement.

    So yes, in that sense, excess carbs (i.e. once you have exceeded your maintenance calories) will turn to fat. Note that this doesn’t mean that eating more carbs than your recommended daily requirement means instant fat. If, for instance, you want 60% of your daily calories to come from carbs, and one day you have 90% from carbs instead, that doesn’t mean that that extra 30% is now fat, since you may still have consumed less calories in general than required for maintenance in that day (i.e. you ate disproportionately less protein and fat). (There are other reasons why you wouldn’t want to have a diet with this high a percentage in carbs though …)

    Regarding the overfeeding day, as long as your weekly calorie intake was on the whole below maintenance requirements, then individual day variations don’t matter that much. You’ll still end up having used up more fat stores during the week, than what you put on in that one day of overfeeding. The point of overfeeding isn’t specifically a calorie one, it’s that it has other helpful effects (like reducing cravings, boosting metabolism, psychological / social incentive etc)

  • Carrie

    Hi guys, I’m sorry to hear that you’re both suffering, be it tooth or shoulder! Maybe while you’re having a little break from workouts you could serve us up some more of your great recipes ;0) The paprika rabbit and the broccoli cream soup have become weekly staples for me now, along with the flapjacks and breakfast cake, and I can’t wait to try this recipe – the cauliflower is ready and waiting in my fridge! Just out of interest though, do you still eat things like the breakfast cake, or do some of your older recipes no longer fit into your new dietary objectives?

  • Dheana

    I made this yesterday and it’s delicious! I added a little pinch of cayenne for heat and served it with purple mashed potatoes and a large green salad for lunch.
    Thanks for making cauliflower so yummy!

  • poacheR

    Cool :)
    Let me know how it turned out for you!
    Just remember, make it more carb oriented than fat oriented, because that’s what actually drives the Resting Metabolic Rate back up.
    Also, as always, theory is different from practice; don’t splurge *too* much i.e. if your maintenance is 2500 kcal, eat 3500, not 7000 (yes, I’ve done that, heheh – completely canceled out a week of careful dieting – in my defence it was a very fun day though!)
    Plus, just because you’re allowing yourself more calories, doesn’t immediately imply junkfood.
    (… sweet, delicious, juicy, succulent junkfood … mmmm ….)

    • Anonymous

      For sure! You’re right, it’s not a free for all eating day and that’s important to remember. I just plan on allowing myself to eat more carb-rich foods one day a week, when otherwise I would rarely do so. It’d be nice to eat out once a week with friends and order something other than salad, but I definitely won’t binge on the entire plate. I’ll have to keep track so that I eat less calories the rest of the week and then confuse my body with more calories than usual for just one. I’ll see if it works, thanks for the tips! :)

  • http://www.facebook.com/people/Gabby-Rodriguez/790883617 Gabby Rodriguez

    Thank Helena, I found one-online :)

  • http://www.facebook.com/people/Gabby-Rodriguez/790883617 Gabby Rodriguez

    Thank you!

  • http://www.facebook.com/people/Gabby-Rodriguez/790883617 Gabby Rodriguez

    Hi Monika, I’m fairly new to the website and I don’t know if Zuzana has posted somewhere where we can find that processor. I too have been looking to purchase it. Any luck? Have you got it?

  • http://www.facebook.com/people/Gabby-Rodriguez/790883617 Gabby Rodriguez

    Made this yesterday for dinner and I must say it was actually good! I didn’t have coconut milk so I just used 1%milk and instead of cashews I roasted walnuts. But the most surprising thing, I have a recipe for mashed cauliflower but it calls for cream cheese (fat) but this recipe was just or even taster! I need to stock up on coconut milk!

  • Alina

    Well, there is another reason for me to buy food processor. It’s actually on my list to get when I can $
    I feel like a freak after reading all those posts with people hating cauliflower, I actually really like it. I remember my mom used to dip it in flower and fry it. I know, not the healthy way, I don’t eat fried foods anymore.
    I read another recipe that you could put califlower in the food processor raw, and don’t leave it in there for too long, just long enough for it to become a consistency of a cous cous. And then you can add the seasonings you like and lightly saute it until it becomes soft.
    I plan on trying this recipe and many others like it once I buy a food processor.

    Also, someone posted a recipe of kale chips. I tried it and it was excellent. My kale has been in a fridge for a few days, so this is perfect way to use it up before it goes bad. I discovered that I really like to put kale chips as a topping to my salad (instead of bacon bits), on steamed or sauted veggies, which adds more texture and flavor to it or just eat it as chips.
    I love finding new and creative ways to eat healthy♥

  • Anonymous

    Hi Jessica – we have a listing of our recent choices in the products section.

  • persian girl

    read on hemp protein,, i hear its very good for you.. but it tastes soo bad lol

  • Annie_B

    I love your cauliflower brain recipe :) I’ve been making it instead of mashed potatoes since then. So much healthier. I’m sure I’ll love this one too. Thank you Zuzana for sharing with us :)

  • poacheR

    I don’t know Zuzana’s take on this (I asked a few times but haven’t received a reply yet), but I would suggest to make the first day of your PMS an overfeeding day, as described here: http://goo.gl/KDBMP
    I’ve been keeping a calorie diary, and I have honestly noticed prominent ‘dips’ in my weight right after an overfeeding day. It’s so weird and counter-intuitive at first, but there you have it. I’d have expected my weight to go *up* after eating like a pig the day before, but it actually boosts weight loss instead (obviously, if you start overfeeding regularly you’ll start putting on weight as normal; you still have to have a net caloric deficit for the week despite your overfeeding day, but that’s not hard to do at all. Well, not harder than a normal diet anyway; probably easier in fact).
    I’ve also noticed my overfeeding days get rid of my cravings for the next 3-4 days, making my day-to-day ‘dieting’ a not-particularly-difficult experience.
    As a bonus, it’s the first time in my life I’ve been able to eat ‘naughty’ foods, not only without a trace of guilt, but with pride, even, and in the knowledge that this is not only ‘not bad’, but helping my weight loss goal as well!. :)
    The other bonus is, you can be flexible as to when your overfeeding day takes place, so you can conveniently have it when you’re planning to go out with your friends for pizza, etc. So, not only are you not being unsociable and miserable at the table while everybody else is stuffing themselves, but you’re having fun and enjoying yourself as part of your diet! o/
    I’ve lost 5kg in the last 2 months, through a 500 kcal daily deficit goal, + about 1 day of overfeeding a week, and I’m continuing to lose weight steadily towards my goal.

  • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

    I will try this recipe today but without turmeric and cashew because I don’t have them right now. I’ll cook chicken and add in this recipe.
    Thanks. :)

  • http://twitter.com/#!/empowart Jessica

    This looks so scrumptious! Can’t wait to try it out!! Thanks for taking the time to post this recipe! :)

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    I <3 cauliflower with a passion :D

    I can't wait to try this out, the only thing I think I'll have to modify is the coconut milk… I can never find it here but I'll make sure I add some shredded coconut instead! I already know I'm going to love this recipe!

  • Anonymous

    I looove cauliflower cooked on every way, I like to do a cauliflower cream instead of potato mash, I looove cauliflower brain or soup, I am sure I will love this one too! I can imagine adding some pieces of grilled meat (turkey, chicken) too, great idea! :)
    To the challenge in general: Then I first started the Eat-every-3-hours “challenge” (more of a lifestyle change), I though it is gonna be extremely difficult, it was a massive change in my eating habits so far. Now I cannot imagine eating any different! I got so used to it, I feel like I am eating this way since forever! Adding superfoods won’t be a problem for me personaly, I like most of them :) Gonna keep an eye on recepies section, all the meals you are adding here lately are delicious (I still cannot forget the amazing brocolli soup with turkey meat, I think I will make it again soon.) This weekend I made one of your older recepies (pasta with mushrooms and green pepper, sprinkled with parmazano cheese), I love this dish, I did it about 3 times in the past and I can’t get enough of it!!! PLUS my hubby does not like it that much, so I have more for myself :D (not that I eat the whole thing alone at once, but I usually eat it the next day too, for lunch and dinner).

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  • http://BodyRock.Tv Candace

    I make this all the time :) Great side dish to a main. Great if you have a hankerin’ for mashed potatoes!