For recipes that call for flour to thicken soups and or casseroles I add about 1/4 cup of cooked sweet potatoes. For example, I decrease the eggs and flour in a salmon casserole and replace the flour in brocolli soup with chopped/cooked sweet potatoes.
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Califlower is a nutrient dense food so you can eat lots of it without having to worry about your weight. It's only 25 calories per ounce. This food is also high in water content & water rich foods are believed to be natural appetite suppressants for weight loss. Eat raw in salad, with hummus as a dip, in soups, steamed, broiled, baked in a casserole or mashed into a potato.
When you're trying to cook healthy for one, there's always a risk that your veggies will spoil before you can eat them -- so try to "combine" recipes! Find two or three recipes you love with the same basic ingredients, and make them together!
Try to find recipes that freeze well, and freeze half of each dish you make. I will buy tomatoes and peppers, then make tortilla soup, salsa, and some kind of mexican casserole or enchiladas...freeze some of the soup and casserole, and jar some of the salsa!
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