Today I was in the mood to formulate something new. It is the weekend so I have a bit more time to be creative in the kitchen. I used the same ingredients that I usually have at home: cauliflower, eggs, cheese and oatmeal. Nothing exotic or complicated.
Cauliflower is one of my favorite vegetables. The main reason I like it because it is low in carbs and has many health benefits. Just a quick search online show that cauliflower reduces cancer risk, improves bones health, helps digestion, has high level of vitamins (C & K), minerals and anti oxidant, and aids in weight loss. I am already convinced, hope you are too, so the more cauliflower you eat the better it is for your health.
Preparation time: ~15 minutes. Baking time: ~50 minutes.
INGREDIENTS: 12 mini cauliflower quiches
- Cauliflower head, large – cooked for five minutes, drained and mashed to puree
- Eggs – 3 large
- Oatmeal (quick oats) -4 tablespoon
- Cottage cheese, 2 % fat- 1 cup
- Havarti Cheese – 1 slice ~30 grams, chopped
- Salt – pinch
Preheat oven to 360F. Place culinary parchment paper into the muffin cups. In a large bowl combine: cauliflower puree, eggs, cheeses, and oatmeal to a uniform paste. Transfer the content of the bowl to the baking cups. Bake for ~50 minutes until the top is golden or light brown.
One mini cauliflower quiche is 1/4 serving of carbs (~4 g of carbs) and ~60 calories.