Tag Archives: cauliflower

Roasted Cauliflower “Rice”

An easy way to sneak in extra vegetables into your day! Try this as a side dish with your next meal. Alternatively, you can also experiment and make this the star of your dish in different ways such as cauliflower “fried rice”, red beans and “rice”, or a “rice” casserole. 

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Ingredients:
16 oz fresh cauliflower
1 Tbsp olive oil
2 cloves garlic, minced
salt and pepper, to taste
1 Tbsp fresh chopped parsley
1 tsp fresh lemon juice Continue reading

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Cauliflower Mac & Cheese

Cauliflower is packed full of good-for-you nutrients – trick a picky eater into eating cauliflower by hiding it in a cheesy sauce for a new take on the classic Mac n Cheese. If you want another recipe to hide cauliflower from a picky eater, check out my Cauliflower Mashed Potatoes recipe!

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Ingredients:
1 head (1.5 lbs) cauliflower, core discarded and florets cut into 2-inch pieces
4 medium carrots, thinly sliced
1 cup low-sodium vegetable broth
1/4 cup reduced fat cream cheese
1 tsp Dijon mustard
1 pinch cayenne pepper
3/4 cups Gruyère cheese, shredded
salt and pepper, to taste
12 oz elbow macaroni
3 cups small broccoli florets
2 medium plum tomatoes, seeded and chopped
1/4 cup Parmesan cheese, grated

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Cauliflower – The New “It” Vegetable?

With a few more weeks of winter left, you can still reap the benefits of winter seasonal vegetables. Kale has been in the spotlight for the majority of winter.. it is about time for it to move over and let another winter staple take center stage: cauliflower!

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Cauliflower has a mild, sweet, and nutty flavor that works very well in an extraordinary amount of recipes.  Cauliflower can be fried, roasted, braised, baked, steamed, sautéed, purees, or even eaten raw.

Like other superfoods, cauliflower is packed full of good-for-you nutrients. It is high in folate, vitamin C, fiber, and sulforaphane (a beneficial compound that may protect again cancer).

Don’t let cauliflower take over like kale did for so long — be sure to eat a wide variety of colorful vegetables to get the most nutrition bang for your buck.

Check out these yummy cauliflower recipes:
Vegetarian Country Captain
Roasted Cauliflower Pasta
Cauliflower “Mashed Potatoes”
Vegetable Curry

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Vegetarian Country Captain

A country captain is typically made with chicken – this recipe replaces the poultry with cauliflower and protein packed edamame. Serve over brown rice for a delicious meal that packs in the vegetables and whole grains.

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Ingredients:
1 Tbsp canola oil
1 1/2 cups finely chopped onion
1 1/2 cups diced peeled Granny Smith apple
1 Tbsp all-purpose flour
1 Tbsp curry powder
3 garlic cloves, minced
2 cups organic vegetable broth
2 Tbsp mango chutney
2 Tbsp whipping cream
1/2 tsp kosher salt
3 cups cauliflower florets
2 cups frozen shelled edamame
3 cups cooked rice (I use brown rice!)
1/4 cup dried currants
1/4 cup sliced almonds, toasted
Chopped fresh cilantro (optional)
Sliced green onions (optional)

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Meatless Monday – Roasted Cauliflower Pasta

Going meatless once a week may reduce your risk of preventable chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer due to reducing your intake of total fat and increasing intake of healthy alternatives. Just going meatless is not enough to reduce your risk, but it is a great step in the right direction. Preventing chronic diseases is nutrition as well as lifestyle related. (www.meatlessmonday.com)

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Ingredients:
2 Tbsp butter
2 Tbsp olive oil
2 medium shallots, peeled and cut into wedges
1 1/2 pound cauliflower, trimmed and cut into florets
1/3 cup sliced spanish olives
1/2 tsp crushed red pepper
1/4 tsp salt
5 garlic cloves, crushed
12 oz uncooked penne
3 Tbsp coarsely chopped fresh parsley
1 oz fresh Pecorino Romano cheese, shaved

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Cauliflower “Mashed Potatoes”

A great way to trick a picky eater into eating more veggies! Cauliflower mashes up just like a potato – mix with your favorite topping and enjoy! 

Ingredients:
1 head of cauliflower, trimmed
1/4 cup low-fat, plain greek yogurt (or reduced-fat sour cream)
2 oz reduced-fat cream cheese, softened
1/4 tsp onion powder
1/4 tsp garlic powder
salt and pepper to taste

Directions:
1. Preheat oven to 400 degrees F.
2. Steam the cauliflower florets until tender. Drain and put into a bowl.
3. Mash well and mix in all other ingredients.
4. Spoon into a baking dish, cover and bake at 400 degrees for about 20 minutes or until bubbly.

Recipe adapted from SparkRecipes

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