Paleo, super low carb, super low calorie "bread" crumbs... 4 simple ingredients, super healthy... ok ok how?! ... Cauliflower!!!
How the heck did this idea come up?? a very lucky accident, i was making my roasted cauliflower rice, and did't put the timer on aaand... over cooked the cauliflower, which made me realize emmm these have the right texture, they taste amazing yepp now i had to test out a few more batches to get the timing right on this :)
coming up on the blog in the next few weeks, ill be making a Skinny mac n' Cheese casserole, these "bread" crumbs are a lovely addition to create that toasted crunch to the top of the casserole. This is perfect for fall cooking, sprinkled on roasted veggies, adding nutrition flavor and crunch, yummm!
Only 16 grams net carbs per 1 whole cup... compare that to regular bread crumbs with a WHOPPING 75 net carbs per cup, yikes!
this recipe yields one cup, i keep it in my freezer and use as needed
difficulty level: easy
- food processor, or fine cheese grater.
- large oven sized baking sheet, or 2 baking smaller sheets. you do not want to crowd the cauliflower, that would cause it to steam and not toast.
prep time: 5 minutes
cook time: 28 minutes
what you need:
- 1 medium cauliflower roughly 1.5 lb stem removed, riced into very small pieces in the food processor, chop the cauliflower in chunks, only fill the food processor 1/4 way up, pulse 12- 15 minutes until no big pieces are left, remove to Tupperware and repeat. working in these small batches allows you to rice the cauliflower into even pieces.
- cooking oil spray
- 1 tbsp avocado oil (any high heat oil will do)
- 1 tbsp coconut aminos. This is a new ingredient i am falling in love with, it's a "soy sauce" that is made of coconut, has a beautiful salty very lightly sweet umami flavor, it's a great soy free Paleo substitute for soy sauce or tamari. you can find this at whole foods, but it is $5 cheaper on Amazon:
If you don't have the coconut aminos just use 1/4 - 1/2 tsp salt, depending on preference.
what to do:
- preheat oven to 450 degrees
- line a large oven sheet with foil, spray liberally with cooking spray
- in a large Tupperware with a lid, place riced cauliflower oil and liquid coconut aminos, close shake well
- place seasoned cauliflower "rice" on the baking sheet, spread it oit as much as possible, creating the thinnest layer possible. this will allow the cauliflower to start toasting up, and prevent it from steaming and turning into mush.
- lightly spray with cooking oil, place into oven for 15 minutes
- take cauliflower out, reduce heat to 425
- mix cauliflower well, as some areas will start to brown, again spread it out in the thinnest layer possible, spray lightly with oil, return to oven for 5 minutes.
- take it out again, mix well, spread out and cook 5 minutes
- repeat one more time, but this time only return to oven for 2-5 minutes WATCH IT CAREFULLY at this stage... or you might end up with burnt cauliflower (not that this happened to me oh no...)
take it out, place a paer towel on a large plate, transfer cauliflower to the plate and spread out. let it cool completely before storung i n tupperware. Once cooled i placed this straight in the freezer.
super healthy low carb "bread" crumbs ready for action! :)
If you want Italian style bread crumbs, add:
- 2 tbsp vegan parmesan
- 1/4 tspgarlic powder
- 1/8 tsp dry oregano
- 1/4 tsp salt