God said, “I have given you every plant with seeds on the face of the earth and every tree that has fruit with seeds. This will be your food.” - Genesis 1:29
Be joyful and eat for an abundant life!!
Be joyful and eat for an abundant life!!
March -- Cauliflower
Cauliflower is a member of the cruciferous family of vegetables, often overshadowed by its green cousin broccoli. First prized by the court of King Louis XIV, cauliflower provides a royal health boost to everyone's diet. This versatile veggie is not only low in calories, it's also full of vitamins and minerals. One cup of raw cauliflower is high in the antioxidant vitamin C -- required for the growth and repair of tissues in all parts of your body, and necessary for the formation of the important protein collagen, used to make skin, scar tissue, tendons, ligaments, and blood vessels.
Cauliflower also offers a healthy dose of potassium, fiber, and folic acid and contains a sulfur compound called isothiocyanate that protects health and prevents disease. Not all cauliflower is white. You can find green, purple and orange varieties of this cruciferous (named for the cross-shaped flowers) cousin of broccoli and brussels sprouts. The difference is in the amount (or absence) of chlorophyll present during the vegetable's growth.
Adding to cauliflower's appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking. Cauliflower can even be seasoned and mashed for a healthier version of "mashed potatoes." Store uncooked cauliflower in a paper or plastic bag in the refrigerator where it will keep up to one week. If it is pre-cut, it will spoil more quickly and should be consumed within two to three days.
Cauliflower also offers a healthy dose of potassium, fiber, and folic acid and contains a sulfur compound called isothiocyanate that protects health and prevents disease. Not all cauliflower is white. You can find green, purple and orange varieties of this cruciferous (named for the cross-shaped flowers) cousin of broccoli and brussels sprouts. The difference is in the amount (or absence) of chlorophyll present during the vegetable's growth.
Adding to cauliflower's appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking. Cauliflower can even be seasoned and mashed for a healthier version of "mashed potatoes." Store uncooked cauliflower in a paper or plastic bag in the refrigerator where it will keep up to one week. If it is pre-cut, it will spoil more quickly and should be consumed within two to three days.
Cauliflower “White” Sauce (from Recipe Heaven - Pinterest)
Ingredients:
Ingredients:
- 3 cups of cauliflower florets (approx. ½ head)
- 2-3 crushed garlic cloves
- 1 tsp. salt
- 1 tsp. pepper
- ¾ cup nut milk
- 2 tsp. dried herbs (parsley, basil, thyme)
- 3 Tbsp. nutritional yeast
- juice of half a lemon
- a few drops of olive oil can be added
- Lightly steam cauliflower for 5-10 minutes
- Combine steamed cauliflower, garlic, salt, pepper, nut milk, herbs, nutritional yeast and lemon juice in the food processor and process until smooth and creamy.
Sticky Sesame Cauliflower (Connoisseurus Veg - Pinterest)
Ingredients:
Ingredients:
- 1-2 Tbsp. vegetable oil
- 1 ¼ cups unflavored soy or almond milk
- 1 cup whole wheat flour
- ½ tsp. salt
- ½ tsp. baking powder
- 1 large cauliflower crown broken into florets
- ½ cup soy sauce
- ½ cup maple syrup
- ¼ cup rice vinegar
- 2 tsp. sesame oil
- 2 tsp. fresh grated ginger
- 2 garlic cloves, minced
- 1 tsp. sriracha
- 1 Tbsp. cornstarch
- ¼ cup cold water
- 2 green onions, chopped
- toasted sesame seeds
- cooked rice, for serving
- Preheat oven to 450 degrees. Use vegetable oil to coat the bottom of a large roasting pan.
- Stir milk, flour, salt and baking powder together in small bowl. Dip cauliflower florets in mixture to coat, shaking off any excess batter. Arrange in a single layer in roasting pan or skillet.
- Bake 10-15 minutes
- While cauliflower bakes, combine soy sauce, maple syrup, rice vinegar,sesame oil, ginger, garlic and sriracha in a small sauce pan. Place over medium heat and bring to a simmer. Simmer for 10 minutes. Stir cornstarch and water together in a small container until cornstarch is fully dissolved. Add to soy sauce mixture and stir to blend. Remove from heat.
- Remove cauliflower from oven and flip. Lightly brush florets with tablespoon of oil. Return to oven and bake 5-10 minutes more, until they begin to sizzle and lightly crisp.
- Remove from oven and pour sauce over florets. Return to oven and bake 5 minutes more, just until sauce becomes very sticky and coats florets.
- Serve over rice and sprinkle with sesame seeds and green onions
Low-Carb Cheesy Baked Cauliflower Tots (adapted from kalynskitchen .com)
(makes 24 small cauliflower tots)
Ingredients:
Directions:
Preheat oven to 400 degrees. Spray a mini muffin pan with nonstick spray.
Cut away the leaves of the cauliflower. Coarsely chop the cauliflower, place in a microwave proof bowl, cover with cling wrap, and microwave 2 minutes on high. You can also steam the cauliflower instead if desired. The cauliflower should be soft. Drain the water off.
Mash the cauliflower into finely chopped pieces. If you don’t have a food processor, a pie crust utensil works well.
Put finely chopped cauliflower into a bowl and add the remaining ingredients.
Use a one tablespoon cookie scoop or a steel measuring spoon to scoop out rounded spoonfuls of the mixture and place it in the mini muffin pan.
Bake 15 minutes. Carefully turn each cauliflower tot over in the muffin tin and bake 15 minutes more, or until tots are nicely browned on both sides. Serve hot.
(makes 24 small cauliflower tots)
Ingredients:
- ½ large head cauliflower, coarsely chopped
- ⅓ cup reduced-fat sharp cheddar grated
- ¼ cup grated Parmesan cheese
- 2 T flour (can substitute any flour)
- ½ tsp salt (can use seasoned salt also)
- ½ tsp Spike Seasoning
- ½ tsp garlic powder
- Grated black pepper to taste
- 1 egg
Directions:
Preheat oven to 400 degrees. Spray a mini muffin pan with nonstick spray.
Cut away the leaves of the cauliflower. Coarsely chop the cauliflower, place in a microwave proof bowl, cover with cling wrap, and microwave 2 minutes on high. You can also steam the cauliflower instead if desired. The cauliflower should be soft. Drain the water off.
Mash the cauliflower into finely chopped pieces. If you don’t have a food processor, a pie crust utensil works well.
Put finely chopped cauliflower into a bowl and add the remaining ingredients.
Use a one tablespoon cookie scoop or a steel measuring spoon to scoop out rounded spoonfuls of the mixture and place it in the mini muffin pan.
Bake 15 minutes. Carefully turn each cauliflower tot over in the muffin tin and bake 15 minutes more, or until tots are nicely browned on both sides. Serve hot.
Cheesy Garlic Cauliflower Bread Sticks (adapted from recipes.sparkpeople.com)
Ingredients:
For Topping:
Directions:
Ingredients:
- 1 cup cooked, riced cauliflower
- ½ cup shredded reduced fat mozzarella cheese
- ½ cup shredded Parmesan cheese
- 1 egg, beaten
- 1 tsp dried oregano
- ½ tsp crushed garlic
- ½ tsp garlic salt
For Topping:
- 2 Tbsp. softened light butter
- 2 cloves garlic, finely minced
- ¼ cup grated Parmesan cheese
- ¼ cup grated reduced fat mozzarella cheese
Directions:
- Preheat oven to 450 degrees. Spray baking stone or sheet with Pam and top with parchment paper.
- Chop the cauliflower florets into chunks and steam until soft for about 15 minutes. Place in a ricer or chop fine.
- In a medium bowl, stir together the ingredients. Transfer to the baking sheet and use your hands to pat out into a large rectangle.
- Bake at 450 degrees for 15 minutes. Remove from oven.
- Mix 2 Tbsp butter and garlic in a small bowl and spread over baked cauliflower bread and top with the two cheese.
- Place back in the 450 degree oven until all cheese is melted.
- Slice and serve.
Curried Cauliflower Fritters (adapted from clarapersis.com)
Ingredients:
For the Sauce:
Directions:
Preheat oven to 400 degrees. Place cauliflower on a baking sheet and drizzle with olive oil. Season with salt and transfer to oven for 20 minutes, turning once to ensure even roasting.
Make the sauce: Coat a small saucepan with olive oil and set to medium low heat. Add the shallots and saute until soft and translucent (60-8 minutes). Place all ingredients in a bowl, stir to combine and set in fridge to chill while you prepare the fritters.
Transfer the cauliflower to a food processor and pulse until mixture is coarsely ground or finely chop.
Place the cauliflower in a large bowl and add bread crumbs, eggs, flour yogurt, spices and ¼ tsp. Salt. Combine, cover with plastic wrap and refrigerate for 3 hours.
Scoop 2 Tbsp of cauliflower mixture into the palm of your hand. Form the patties 3 inches in diameter and ¾ inch thick.
Place a skillet over medium high heat, and pour in vegetable oil. When the oil is hot, add the fritters. Cook for 2-3 minutes until golden brown. Gently flip and cook on the opposite side. Transfer to paper towels to drain and then place in a preheated 200 degree oven to keep warm.
Ingredients:
- 1 head cauliflower cut into florets
- 2 Tbsp olive oil
- Salt
- ½ cup dry bread crumbs
- 2 large eggs
- 2 Tbsp flour
- 2 Tbsp Greek yogurt
- 1 garlic clove, finely chopped
- 1 ½ tsp. Curry powder
- 1 tsp. Ground cumin
- ½ tsp. Turmeric
- ¼ tsp. Cinnamon
- Handful of cilantro, chopped
- Vegetable oil for frying
For the Sauce:
- ½ cup plus 1 Tbsp Greek yogurt
- 1 shallot, minced
- 2 tsp. Lemon juice
- ¼ tsp. Salt
Directions:
Preheat oven to 400 degrees. Place cauliflower on a baking sheet and drizzle with olive oil. Season with salt and transfer to oven for 20 minutes, turning once to ensure even roasting.
Make the sauce: Coat a small saucepan with olive oil and set to medium low heat. Add the shallots and saute until soft and translucent (60-8 minutes). Place all ingredients in a bowl, stir to combine and set in fridge to chill while you prepare the fritters.
Transfer the cauliflower to a food processor and pulse until mixture is coarsely ground or finely chop.
Place the cauliflower in a large bowl and add bread crumbs, eggs, flour yogurt, spices and ¼ tsp. Salt. Combine, cover with plastic wrap and refrigerate for 3 hours.
Scoop 2 Tbsp of cauliflower mixture into the palm of your hand. Form the patties 3 inches in diameter and ¾ inch thick.
Place a skillet over medium high heat, and pour in vegetable oil. When the oil is hot, add the fritters. Cook for 2-3 minutes until golden brown. Gently flip and cook on the opposite side. Transfer to paper towels to drain and then place in a preheated 200 degree oven to keep warm.