Posts tagged: recipes for cauliflower

Healthier Versions Of Unhealthy Foods

Here are some healthy versions of foods that sometimes have a “bad rep”! Cauliflower is nutritious and a good addition to your healthy diet. Try these three healthy and yummy versions of pizza, fried rice, and mac ‘n’ cheese.

1. Cauliflower Pizza

Ingredients:

• 1 large cauliflower
• 1 x 14.5 oz can chopped tomatoes
• sprinkle of dry basil
• sprinkle of dry oregano
• sprinkle of red pepper flakes
• pinch of kosher salt
• 1 garlic clove
• 2 tbsp onion (chopped)
• 2 eggs
• 2 oz low-moisture mozzarella cheese (shredded)
• 1 oz parmesan cheese (finely grated)
• some pepperoni (for toppings)

Instructions:

Separate the florets and the stems.
Break the florets into smaller pieces.
Place the florets in a blender.
Blend until they turn into fine pieces.
Transfer to a pan and let it cook until dry and smooth.
Once done, transfer to a layer of paper towels.
Spread the cauliflower.
Set aside and let it cool for 15 minutes.

Prepare a small blender.
Add chopped tomatoes.
Season with dry basil, dry oregano, red pepper flakes, and kosher salt.
Add garlic clove.
Blend to mix well.
Set aside.

Preheat oven to 400 F.

Once cauliflower florets are cooled down, pat dry some paper towels to remove more moisture.
Transfer the florets into a mixing bowl.
Add two eggs, shredded low-moisture mozzarella cheese, and finely grated parmesan cheese.
Mix well to combine.
Transfer to a parchment-lined baking sheet.
Form into two pizza crusts.
Put it inside the preheated oven.
Let it bake for 15-20 minutes or until golden brown.
Spread tomato sauce on each pizza crust.
Sprinkle some shredded mozzarella cheese.
Add some pepperoni for toppings.
Put it back in the oven.
Let it bake for 8-10 minutes at 400 F until cheese has melted and golden brown.
Let it cool.
Slice into equal portions.
Serve and enjoy!

2. Cauliflower Fried Rice

Ingredients:

• 1 large cauliflower
• some vegetable oil
• 1 egg (beaten)
• 6 oz shiitake mushrooms (sliced)
• handful of chopped ham
• handful of frozen edamame
• 1 garlic clove (crushed)
• 3 tbsp soy sauce
• 3 tbsp oyster sauce
• 3 tbsp sesame oil
• some sesame seeds (for garnishing)

Instructions:

Grate a head of cauliflower.
Put in a bowl and set aside.

Set a frying pan over medium-high heat.
Add some vegetable oil and heat it.
Add beaten egg and scramble.
Transfer to a plate and set aside.

In the same pan, add some vegetable oil and heat it.
Add sliced shiitake mushrooms.
Stir and fry for 3-4 minutes or until browned.
Add chopped ham and edamame.
Stir and fry for 2-3 minutes.
Add crushed garlic and cook for a minute.
Add cauliflower rice and cook for 2 minutes.
Add soy sauce, oyster sauce, and sesame oil.
Stir to combine.
Add the scrambled egg and mix to combine.
Sprinkle some sesame seeds.
Remove from the heat and transfer to a plate.
Serve and enjoy!

3. Cauliflower Mac & Cheese

Ingredients:

• 1 large cauliflower
• 1.5 cups water
• 4 tbsp unsalted butter
• 1/2 small white onion (chopped)
• fresh thyme leaves
• 1 garlic clove (chopped)
• 1 1/2 tsp dijon mustard
• ground white pepper to taste
• cayenne pepper to taste
• kosher salt to taste
• 1 oz parmesan cheese (grated)
• 3 oz yellow cheddar cheese + 2 oz (shredded)
• 1 cup panko breadcrumbs + 1 oz grated parmesan cheese

Instructions:

Separate the cauliflower florets and core.
Slice into smaller pieces.

Set a large pot over medium-high heat.
Add water and cauliflower core slices.
Add unsalted butter.
Cover the pot and bring to a simmer.
Once it simmers, place a portable steamer basket in the pot.
Add the sliced florets to the steamer basket.
Cover the pot and let it cook for 10 minutes.

Meanwhile, set a frying pan over medium-high heat.
Add butter and melt it.
Add panko breadcrumbs and toast it.
Once golden brown, remove from the heat and set aside.

In another frying pan, add some vegetable oil and heat it.
Add chopped white onion.
Saute until tender.
Add chopped garlic.
Saute for 30 seconds.
Remove from the heat and set aside.

By this time, the florets are steamed.
Remove the steam basket in the pot and set aside the florets.
Add the onion and garlic mixture to the pot.
Cover the pot and let it cook for 10 minutes.
After 10 minutes, remove from the heat and transfer to a blender.
Add dijon mustard, ground white pepper, cayenne pepper, and salt.
Add grated 1 oz of parmesan cheese and 3 oz of shredded yellow cheddar cheese.
Blend on high speed until pureed.
Once pureed, pour it over a bowl of florets.
Mix to combine well.
Transfer to a round baking dish and spread evenly.
Sprinkle 2 oz of yellow shredded cheddar cheese.
Sprinkle a mixture of a cup of panko breadcrumbs and 1 oz grated parmesan cheese.
Place it inside the oven.
Bake for 15 minutes at 400 F.
Once done, remove from the oven.
Serve and enjoy!

Healthier Versions of Unhealthy Foods
Images – https://www.youtube.com/watch?v=yYUUobrsFDs

Simple Creamy Asparagus & Cauliflower Soup

Want something easy to make soup that is tasty and healthy? You have to try this creamy asparagus and cauliflower soup! The main ingredients asparagus and cauliflower are filled with vitamins and antioxidants that are good for your health.

Ingredients:

• 1 head cauliflower (cut into small florets)
• 2 lbs asparagus (trimmed)
• 3 cloves garlic (chopped)
• 2 tbsp virgin olive oil
• Salt to taste
• Pepper
• Cayenne pepper
• 6 cups chicken broth
• Nasturtium petals (for garnishing)

Instructions:

Set saucepan and use medium heat.
Put olive oil and saute garlic.
Pour 6 cups of chicken broth.
Increase to medium-high heat and let it simmer.
Add cauliflower florets into the saucepan.
Add cayenne pepper.
Reduce to medium-low heat and let it simmer until cauliflower florets are tender.
Turn to high heat.
Add the trimmed asparagus.
Let it cook for 5-6 minutes.
Reduce to low heat for blending the soup.
Use standard hand blender or the immersion blender for a smoother texture.
Add salt to taste.
Transfer to a soup bowl and serve.

Tips and ideas:

You can add nasturtium petals for garnishing.

For vegetarians, 6 cups of water can be used instead of chicken broth.

Simple Creamy Asparagus & Cauliflower Soup
Images – https://www.youtube.com/watch?v=dg-Wd3dNp6Q

Cauliflower Steak Recipe

Cauliflower steaks are very quick and simple to make, and yet, they are incredibly healthy and delicious. They do not require any special knowledge or rare ingredients, and therefore are a great meal idea at any time. Cauliflower is also a great nutritious substitute for grains, especially for the people looking for an alternative low on carbs. You can also mix and match different seasonings to give the steaks your own personal twist.

Ingredients:

• 1 large cauliflower (4 steaks)
• 5 tbsp olive oil
• 1/4 lemon & zest
• 1/2 lime & zest
• 1 garlic clove, chopped
• smoked paprika
• salt
• fresh coriander

Instructions:

Oil baste:
Pour olive oil into a mixing bowl.
Add the lemon/lime juice and garlic.
Whisk it together and leave it aside.

Steaks:
Remove the outer green leaves of the cauliflower, but be careful not to remove its core.
Put the cauliflower upright (so that it stands on the core) and cut strips about 1 inch thick through the middle straight through the bottom.
Brush the oil baste on both sides of the steaks and season with paprika and salt.
You can also add lemon and lime zest.
Place your steaks one at a time in a hot griddle pan and cook them for 6 minutes on one side.
Flip over and cook for 5 minutes on the other side.
After they are done cooking, put the steaks into a baking tray, put some aluminum foil over them, and bake them for at least 25 minutes on 375F/190° (you can bake them a bit longer to make sure they are soft and caramelised).
Serve with coriander and lemon/lime juice.

Tips and ideas:

While the steaks are cooking on the first side you put down, you can season the other side if you have not already. That way, you will ensure that no spices get lost.

If you prefer your food on the spicier side, you can experiment with any other spices that you like – black pepper, red pepper flakes, garlic powder, etc. If you add cumin and cayenne, that will give your meal a Latin twist, and curry, turmeric and garam masala will give your meal a taste of India. Different dried herbs are also an option – oregano, basil, parsley, rosemary, thyme, etc.

This meal can be kept in the fridge for up to four days in an airtight container. When reheating, use the lower setting on the microwave.

Cauliflower Steak Recipe
Images – https://www.youtube.com/watch?v=Hd4zqUFMSuw