Cauliflower

Fun and Tasty Ways to Enjoy Cauliflower



Do you remember how much you hated cauliflower as a kid? We do! Thankfully, the days of boiled and soggy cauliflower are all behind us. This versatile cruciferous can be sautéed, fried, grilled, and even made into desserts!

Here are tasty ways you can add more cauliflower into your diet!

Alternative to rice - cauliflower is a great rice alternative. Like rice, it has a neutral flavor that can absorb and take on many spices. Additionally, it packs more vitamins and nutrients and contains less carbs than white rice!

One hundred grams of cauliflower has 25 calories and 5 grams of carbs compared to 100 grams of white rice which has 130 calories and 29 grams of carbs! Plus, it’s rich in Vitamin C and B-vitamins.

Recipe to try: Cauliflower Rice Pilaf from Bon Appetit Magazine

Calories: 196 calories per serving, serves 4 people

Pulse the florets of one head of cauliflower in a food processor until they’re roughly the size of a grain of rice. Add 2 tablespoons of clarified butter to a skillet and toast ½ cup of sliced almonds until they turn golden brown. Remove from the heat and add ½ teaspoon ground cinnamon and ½ teaspoon red pepper flakes.

Season with salt and toss to coat the almonds. Transfer into a bowl and set aside.

Melt 1 tablespoon of clarified butter in the same skillet and cook the white parts of 4 finely chopped scallions until golden brown. Add in 3 tablespoons chopped golden raisins and reduce the heat to medium-low. Add the cauliflower rice and toss to cook until tender.

If you want to make this into a curried version, you would need to add ½ teaspoon curry powder (optional).

Add back the almond mixture, season with salt and pepper and toss to combine. Finish the dish by sprinkling the green scallion parts over the top of the pilaf.

 

Roasted cauliflower – Roasting caramelizes the natural sugars in cauliflower and the results add an extra depth of flavor to an otherwise bland vegetable.

Recipe to try: Roasted Parmesan Cauliflower from the New York Times

Calories: 121 calories per serving, serves 4 people

Pre-heat oven to 400 degrees. Place cauliflower florets in a bowl and drizzle enough olive oil to coat the florets. Season with salt and pepper and toss to mix. Bake in the oven for 30 minutes, stirring occasionally to make sure that all sides are browned.

Once done, sprinkle 2 tablespoons finely shredded parmesan cheese on top. Serve with lemon wedges or sprinkled with aged vinegar.

 

Cauliflower in desserts - Say what?! Yes, you read that right! Who knew that chocolate and cauliflower tasted great together? Cauliflower is a blank canvas and its versatility allows it to take the place of dairy in a recipe. The trick is to get the cauliflower into a smooth consistency using a food mill and sieve or using the food processor.

Recipe to try: Cauliflower and Chocolate Popsicles from Veggie Desserts

Calories: 183 calories per serving, serves 4 people

Boil cauliflower until soft and put in an ice bath to stop cooking. Puree the cauliflower until smooth, add 1/2 cup melted chocolate (use the best you can find), 1 teaspoon strong brewed coffee, 1/2 teaspoon vanilla and add a pinch of cinnamon. Pour the mixture into molds and freeze. Dip the tips of the popsicles in melted chocolate.

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Summary

Here are tasty ways you can add more cauliflower in to your diet!

  • Alternative to white rice - Cauliflower is a great rice alternative. Like rice, it has a neutral flavor that can take on many spices and flavors. Additionally, it packs more vitamins and nutrients and less carbs than white rice!
  • Roasted cauliflower – Roasting caramelizes the natural sugars in cauliflower and the results add an extra depth of flavor. Roasting is also much healthier compared to frying.
  • Cauliflower in desserts - Cauliflower is a blank canvas. Boil or steam and puree until smooth. its versatility allows it to take the place of dairy in a recipe.

 

References

"Cauliflower" - Wikipedia
 
"White rice" - Wikipedia
 
"Cauliflower Rice Pilaf" - Bon Appetite, February, 2019
 
"Roasted Cauliflower" - New York Times
 
“Cauliflower and Chocolate Ice Lollies with Pistachio Dust” - Veggie Desserts, July 18, 2014