Cauliflower pancakes
Ingredients
| Ingredient | Qty, g | |
|---|---|---|
| Avocado oil | ||
| Colored cauliflower ? 1 pc ≈ 400 g 600 g ≈ 1.5 sheet | ||
| Onion ? 1 pc ≈ 110 g 110 g ≈ 1 sheet | ||
| Flaxseed flour | ||
| Cooking salt | ||
| Egg ? 1 pc ≈ 50 g 50 g ≈ 1 sheet | ||
| Egg white ? 1 pc ≈ 33 g 66 g ≈ 2 sheet | ||
| Product release: | 889 g | |
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Cooking time
| 5 min | ||
| 10 min | ||
| 5 min | ||
| 30 min | ||
50 min | ||
|---|---|---|
Macronutrients in 100 g
| Proteins | 4.1 g |
| Fats | 6.2 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 3.1 g |
| Calories | 87 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 0.8 |
| Insulin index (II) ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better. | 19.4 |
| Disease Inflammatory Index (DII) ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases. | -0.38 |
| Antioxidant (ORAC) ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day. | 1 646 |
Calories per dayGenderGrowth
| Weight loss | Detention | Set |
|---|---|---|
| 9% | 6% | 5% |
| 972 kcal | 1350 kcal | 1620 kcal |
Macronutrient distribution
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (3) | |
| |
Vitamins per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Colored cauliflower: 97% ◦ Onion: 3% C | 37451343917 |
| iWhich products: ◦ Colored cauliflower: 75% ◦ Flaxseed flour: 13% ◦ Onion: 6% ◦ Egg: 6% B6 | 1313279? |
| iWhich products: ◦ Colored cauliflower: 74% ◦ Egg: 13% ◦ Flaxseed flour: 10% ◦ Onion: 2% ◦ Egg white: 2% B5 | 12122010? |
| iWhich products: ◦ Colored cauliflower: 85% ◦ Flaxseed flour: 6% ◦ Onion: 5% ◦ Egg: 3% B9 | 1111238? |
| iWhich products: ◦ Colored cauliflower: 98% K | 9121912? |
| iWhich products: ◦ Colored cauliflower: 63% ◦ Egg: 30% ◦ Flaxseed flour: 6% ◦ Onion: 2% B4 (Choline) | 9111911? |
| iWhich products: ◦ Colored cauliflower: 40% ◦ Egg: 30% ◦ Egg white: 20% ◦ Flaxseed flour: 10% B2 | 79167? |
| iWhich products: ◦ Egg: 60% ◦ Egg white: 40% B7 | 66165? |
| iWhich products: ◦ Colored cauliflower: 43% ◦ Flaxseed flour: 29% ◦ Onion: 14% ◦ Egg: 14% B1 | 56104? |
Minerals per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Colored cauliflower: 60% ◦ Flaxseed flour: 40% Prebiotics | 23234523? |
| iWhich products: ◦ Colored cauliflower: 44% ◦ Flaxseed flour: 32% ◦ Egg: 17% ◦ Onion: 5% ◦ Egg white: 2% Phosphorus | 10101310? |
| iWhich products: ◦ Colored cauliflower: 50% ◦ Flaxseed flour: 40% ◦ Onion: 10% Manganese | 9111410? |
| iWhich products: ◦ Egg white: 46% ◦ Egg: 35% ◦ Flaxseed flour: 17% Selenium | 991685 |
| iWhich products: ◦ Colored cauliflower: 76% ◦ Flaxseed flour: 10% ◦ Onion: 7% ◦ Egg white: 4% ◦ Egg: 3% Potassium | 810129? |
| iWhich products: ◦ Colored cauliflower: 46% ◦ Flaxseed flour: 31% ◦ Egg: 16% ◦ Onion: 5% ◦ Egg white: 2% Iron | 8362? |
| iWhich products: ◦ Cooking salt: 76% ◦ Colored cauliflower: 12% ◦ Egg white: 7% ◦ Egg: 5% Sodium | 88148? |
| iWhich products: ◦ Flaxseed flour: 49% ◦ Colored cauliflower: 41% ◦ Onion: 5% ◦ Egg white: 3% ◦ Egg: 2% Magnesium | 68197? |
| iWhich products: ◦ Colored cauliflower: 59% ◦ Flaxseed flour: 41% Fibers | 6998? |
| iWhich products: ◦ Colored cauliflower: 69% ◦ Flaxseed flour: 19% ◦ Onion: 13% Boron | 66116? |
| iWhich products: ◦ Colored cauliflower: 77% ◦ Onion: 23% Sulfur | 57117? |
Lipids per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Flaxseed flour: 99% Alpha-linolenic acid (Omega-3) | 49718756? |
| iWhich products: ◦ Avocado oil: 61% ◦ Egg: 39% Oleic acid | 13162415? |
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Difficulty: simple
Max. per day ≈ 645 g ?Из расчета максимум 20 гр углеводов в день
Servings: 3 (1 serving ≈ 296 g)
Digestion time: 3 hour
Complete protein: ✔
Keto, LCHF: Recipes, Rules, Description
Avocado oil, Colored cauliflower, Onion, Flaxseed flour, Cooking salt, Egg, Egg white
Slice: 5 min, To boil: 10 min, Mix the ingredients: 5 min, Fry: 30 min
Keto, LCHF: Recipes, Rules, Description
$$$
Grate the cauliflower (600 g). This can be done in a food processor or using a grater. Then boil it until soft.
While the cauliflower is cooking, finely chop the onion (1 piece).
In a large bowl, combine the chopped onion, flaxseed flour (2 tbsp), salt (1/2 tsp), egg (1 piece), and an additional egg white (1-2 pieces).
Once the cauliflower has cooled, wrap it in cheesecloth and squeeze it thoroughly to remove excess liquid.
Combine the cauliflower with the other ingredients in the bowl.
If the dough doesn’t hold its shape, add another egg white for better consistency.
Heat avocado oil (2 tbsp) in a skillet over medium heat.
Using a spoon, drop the dough into the skillet and cook the pancakes for 2-3 minutes on each side until golden brown.
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