Cauliflower is such a versatile and nutritious low-carb vegetable that adds vitamins B5 & B6, choline, folate as well as potassium.
The succulent olive oil in this recipe provides a solid amount of energy and a little bit of omega 3, and lots of monounsaturated fats.
Tomato boosts vitamins A and C, and sunflower and pumpkin seeds provide thiamine, copper, iron, magnesium, phosphorus and zinc.
Scorecard
- Diet Quality Score = 60%
- Satiety Index Score = 26%
- Protein % = 15%
- P:E ratio = 0.3
Macros
One serving provides 290 calories, 11 g of protein, 24 g of fat, and 10 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 2
- 400 g cauliflower, grated
- 1/2 cup (approx. 30 g) sunflower seeds
- 1/2 cup (approx. 30 g) pumpkin seeds
- Quarter a small red onion, finely diced
- 15 cherry tomatoes, quartered
- A handful of fresh mint, chopped
- Handful basil, chopped
DRESSING
- 4 tbsp olive oil;
- Zest and juice from 1 lemon;
- Salt and pepper
Directions
- In a large bowl, combine all the ingredients.
- In a small bowl, mix dressing ingredients and pour over salad, toss well so coated.
- Tip: cut the cauliflower into florets, then use a cheese grater and grate into a rice-like consistency.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised satiety reports, check out the Macros Masterclass.
