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Is there a low-carb stuffing? You bet! Swap bread for cauliflower, add carrots and raisins, and you have a low-carb Thanksgiving side dish that’s perfect for those who have diabetes.

Recipe: Cauliflower Stuffing


Serving size: 301g
Servings per recipe: 6


  • 4 Tbsp. canola oil
  • 1 Onion, chopped
  • 2 Large carrots, peeled and chopped
  • 2 Celery stalks, chopped
  • 2 Heads cauliflower, chopped
  • 1 Cup walnuts, chopped
  • Kosher salt to taste
  • Cayenne pepper to taste
  • ¼ Cup fresh parsley, chopped
  • 2 Tbsp. fresh rosemary, chopped
  • 1 Tbsp. fresh sage, chopped (or 1 tsp. ground sage)
  • 1/4 Cup golden raisins
  • Breadcrumbs for topping

Directions

Preheat oven to 425 degrees Fahrenheit. In a large bowl, combine onion, carrots, celery, cauliflower with the oil, salt and cayenne. Arrange in a single layer on a sheet tray.

Roast in heated oven until just beginning to brown, about 30 minutes. Remove from oven and sprinkle with walnuts over the top. Return to the oven and roast for another five to six minutes until nuts are beginning to brown. Remove from oven and add fresh herbs and raisins. Transfer to a bowl and keep warm until ready to serve.

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Cauliflower Stuffing Nutrition Facts

Serving size: 301g

Calories 320
Total Fat 23g
Saturated Fat 2g
Trans Fat 0g
Cholesterol 0mg
Sodium 450mg
Total Carbohydrate 27g
Dietary Fiber 7g
Total Sugars 12g
Includes 0g Added Sugars
Protein 8g
Vitamin D 0mcg
Calcium 100mg
Iron 2mg
Potassium 852mg
Picture of Cauliflower

Star Ingredient: Cauliflower

Cauliflower Contain:

Vitamin K*

Vitamin K has long been known for its role in blood clotting.  It also participates in the synthesis of several bone proteins.   Bacteria in the intestinal track synthesize vitamin K that the body can absorb but people cannot depend on this source alone for vitamin K.  Many foods contain ample amounts of vitamin K, notably green leafy vegetables and members of the cabbage family. If you are taking blood-thinning medication, be sure to talk with your Registered Dietitian or Physician about how much vitamin K is safe for you to consume.  

Vitamin C*

Did you know the human body does not have the ability to produce vitamin C on its own? That’s why it’s so important to make sure we are eating a wide variety of foods with Vitamin C.  This vital vitamin is not only useful to help our bodies fight off the common cold, but it’s necessary for the absorption of iron and very important for our connective tissues. Connective tissues are what keep our skin firm and our muscles strong. Because vitamin C supports our connective tissues, it is also useful in speeding up the healing process. If you have a wound, you might want to consider increasing the intake of foods higher in vitamin C.

Trivia:  Cats and dogs can make vitamin C therefore they don’t need fruits and vegetables.

Omega 3*

Omega 3 fatty acids are essential for normal growth and development and play an important role in the prevention and treatment of heart disease, hypertension, arthritis, and cancer. Fish is a rich source of omega 3 fatty acid.  In fact, it is recommended for those who consume animal products, that fish be consumed two to three times per week. If vegetarian, walnuts can be a good source. Researchers at Loma Linda University Health have studied the effects that walnuts can have on our cholesterol levels. “The walnut diet lowered much more than cholesterol particularly the LDL-cholesterol that is considered the bad cholesterol without changes in the good cholesterol, the HDL cholesterol1” Dr. J. Sabaté.

1. Zambón, D., Sabaté, J., Muñoz, S., et al. (2000). Substituting walnuts for monounsaturated fat improves the serum lipid profile of hypercholesterolemic men and women. A randomized crossover trial. Ann Intern Med. 132(7):538-46. ncbi.nlm.nih.gov/pubmed/10744590

*These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.