Cauliflower Powerpack: Cauli-muffins/Cauli-Chickpea Burgers 🌞

** Do you get gas and feel bloated after eating cauliflower? See below.


Cauliflower Cheese Muffins




These savory muffins can enhance a beautiful brunch, but they’re great to serve
at a dinner party, too.

MAKES: 12 muffins | PREP TIME: 10 minutes | COOKING TIME: 20 minutes

1 cup egg whites
1 cup Roasted Cauliflower Florets
½ cup almond flour
½ cup coconut flour
1 ½ cups grated cheddar cheese, divided
1 teaspoon onion powder
1 teaspoon garlic powder

1. Preheat the oven to 350°F.

2. Line a muffin tin with cupcake liners.

3. Whip the egg whites using a mixer until hard peaks form
(when you turn the beater upside down, they should hold
their shape), about 5 minutes.

4. Meanwhile, puree the cauliflower florets in a food
processor. Add the almond and coconut flowers and pulse
a few times, then add 1 cup of the cheddar cheese, onion
powder, and garlic powder, and pulse a few times until
combined.

5. Pour the flour and cheese mixture into a large bowl.

6. Stir one large dollop of whipped egg whites into the flour
mixture, then using a spatula, gently fold the rest of the
egg whites into the mixture.

7. Gently spoon the batter into the lined muffin tins.

8. Bake for 20 minutes until the cheese is slightly brown
and the batter no longer jiggles.

Sprinkle the remaining cheddar cheese on top.

from "Cauliflower Comfort Food"
https://www.goodreads.com/book/show/52077951-cauliflower-comfort-food

*********************************************************************************

Chickpea and Cauliflower Burgers



These veggie burgers are easy to make, and they’re a great way to use leftover,
roasted cauliflower. They’re so delicious when served with fresh vegetables—
lettuce, tomato, pickles, etc.—on buns or with homemade ketchup.

MAKES: 6 servings | PREP TIME: 5 minutes | COOK TIME: 6 minutes

2 cups Roasted Cauliflower Florets
2 cups chickpea flour
1 small yellow onion
2 cloves garlic
1 ½ teaspoons sea salt
1 teaspoon ground cumin
olive oil spray

1. Place all of the ingredients except for the olive oil spray
into a food processor fitted with a standard blade.
Process until pureed.

2. Form the dough into six patties.

3. Heat a grill on high. Spray the grill with the olive oil
spray, then cook burgers for 3 minutes on each side.

4. Enjoy on buns with fresh vegetables and/or homemade
ketchup.

from "Cauliflower Comfort Food"
https://www.goodreads.com/book/show/52077951-cauliflower-comfort-food

Deelicious!



**Understanding the Causes of Gas from Cauliflower

"To effectively prevent gas from eating cauliflower, it is essential to understand the underlying causes. The main reason cauliflower leads to gas is due to its high content of raffinose, a complex sugar that the body struggles to digest. Raffinose is a trisaccharide composed of glucose, galactose, and fructose molecules. When raffinose reaches the large intestine, it is fermented by bacteria, producing gas as a byproduct. This process can lead to bloating, discomfort, and flatulence.
The Role of Digestive Enzymes

The human body lacks the specific enzyme needed to break down raffinose into simpler sugars that can be absorbed. This enzyme, alpha-galactosidase, is responsible for splitting the galactose molecule from the raffinose, allowing for its proper digestion. Without sufficient alpha-galactosidase, raffinose passes undigested into the colon, where it is fermented by bacteria, leading to gas production.

The way cauliflower is cooked can significantly impact its digestibility. Steaming or boiling cauliflower can help break down some of the raffinose, making it easier to digest. However, overcooking should be avoided, as it can lead to a loss of nutrients.

For individuals who experience persistent discomfort from eating cauliflower, alpha-galactosidase supplements can be beneficial. These supplements contain the enzyme needed to break down raffinose, thereby reducing gas production. Additionally, probiotics can help maintain a healthy balance of gut bacteria, which may also aid in digestion and reduce symptoms of gas and bloating."

https://therealflavors.com/how-do-you-prevent-gas-from-eating-cauliflower/