This sumptuous low carb dish is sure to be a family favourite. Cauliflower is a great low carb alternative that provides vitamin C, choline and folate while the pumpkin adds vitamin A and cheese boosts calcium.
One serve provides 350 calories, 12 g protein, 28 g fat, 11 g of net carbs and P:E = 0.3.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 300 g pumpkin/butternut, cut into chunks
- A scant amount of olive oil
- 1 small onion, finely diced
- 2 cloves of garlic, crushed
- Cauliflower, riced
- Half a cup of heavy cream
- 50 g parmesan, finely grated
- 2 tbsp butter
- 6 sage leaves, sliced
- 2 tbsp pine nuts, toasted
- 100 g goats cheese
- Pre-heat oven to 180°C/356°F (bake).
- Place the pumpkin in a baking tray with a scant amount of olive oil, salt and pepper. Toss the pumpkin so lightly coated in oil.
- Place the tray in the oven and bake for a total of 40 minutes, turning after 20 minutes. Set aside.
- Heat a small frying pan and melt the butter with the sage leaves. Let the leaves crisp a bit but don’t let the butter burn. Set aside.
- Heat a large non-stick frying pan to medium heat, add a scant amount of olive oil, onion, garlic. SautÃ© until soft.
- Add the cauliflower rice and stir through the onion. Place the lid on and cook for 3 minutes.
- Remove lid, add the cream and parmesan, stir through the cauliflower. Turn off the heat.
- Add the pumpkin and pine nuts. Fold them gently into the caulizotto. Crumble the goats’ cheese over.
- Warm the butter and sage if it has set, and then pour over the caulizotto. Salt & pepper to taste.
This recipe is featured in the following recipe books optimised for nutrient density. Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.
How Can I Calculate My Nutrient Intake?
If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge.
Level Up Your Nutrient Density
To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.
The free starter pack includes:
- Maximum Nutrient Density Food List
- Sample Maximum Nutrient Density Recipe Book
- Sample Maximum Nutrient Density Meal Plan.
To get started today, all you have to do is join our new Optimising Nutrition Group here.
Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.