Cauliflower.

Low fat. Low carb. High fibre. High folate. High vitamin C.

High nutritional density.

As part of a mini-focus on amping up your vegetable intake this week, here is a post dedicated to cauliflower recipes.  There was once a time when the only way I would eat this was smothered in cheese sauce and toasted breadcrumbs.  Little did I know how versatile this vegetable, which is part of the brassica family, could be…

Basic cooking: cauliflower can be roasted, boiled, fried, steamed, or just eaten raw.  If you choose to boil it (the least favourable method for nutrient retention) be sure to cook for the shortest time possible to prevent destroying the phytonutrients.

Here are some of my favourite easy uses for cauliflower:

Cauliflower Rice

I use this with curries and other dishes that I would normally serve with rice.  It is great way to add another vegetable to the meal, increasing the alkalinity and nutrient content.  You can also add seasoning to go with what you are serving, eg: turmeric colours and flavours the rice to serve with a korma.

Ingredients:

• cauliflower
• butter, ghee, or coconut oil

Method:

1. grate the cauliflower (I do this in a food processor)
2. melt the butter, ghee or oil in a frypan
3. add the grated cauliflower and cook over medium-high heat for 4-5 mins
4. Serve with anything you would normally serve with rice

Cauliflower Mash/Puree

This is a great low-carb, alkalizing alternative to mashed potato.  Use it as a topping on Sheppard’s pie, or as a creamy puree served with lamb steak on top, for example.

Ingredients:

• cauliflower
• salt
• 2-3 Tbsp chicken stock (preferably homemade)
• butter (optional)
• garlic (optional)

Method:

1. Steam the cauliflower until very soft, about 10 minutes.
2. Mash or puree with a little seasoning of your choice – a pinch of salt, some chicken stock, milk or even just water to reach desired consistency.  I use a stick blender for a smooth puree, or the food processor.
3. Spread on top of Sheppard’s pie, or serve as an accompaniment to almost any dinner.

Cauliflower Soup

This is so simple and yet oh so tasty!  If dairy isn’t a problem for you then use butter, it makes the flavour fabulous.  Also opt for real butter over margarine, which really is only 1 molecule away from being the container it is in.

Ingredients:

• 1 head of cauliflower
• 4 cups of water or homemade vegetable stock
• 2 tsp sea salt
• 2 Tbsp butter (optional)
• chives
• extra virgin olive oil or flaxseed oil for drizzling

Method:

1. Bring 4 cups of water or stock to the boil, add 2 teaspoons of sea salt.
2. Add the florets of cauliflower and cook for around 5 minutes until cooked through.
3. Drain about half of the water out into a jug for adding back in.
4. Add the 2 T butter to the cauliflower (if using) and then with a stick blender blend it all together.
5. Add some of the reserved water in if needed to create desired consistency.
6. Serve immediately drizzled with a little oil and sprinkled with chives.

Roasted Cauliflower

Cauliflower takes on a sweetness when roasted.  Roasted cauliflower frequently gets served up with our Sunday roast lunch.

Ingredients:

• 1 head of cauliflower, cut into florets
• 2 cloves of garlic, crushed
• 2cm fresh ginger, finely chopped
• 2 Tbsp extra virgin olive oil
• good pinch sea salt
• black pepper
• 1/4 c fresh mint, chopped
• juice of 1 lime

Method:

1. Preheat oven to 200C
2. Put all the ingredients into a roasting dish with sides and toss to coat the cauliflower
3. Roast for about 35 minutes, cauli with be starting to brown and be tender when done.

Roasted Cauliflower take 2

This recipe is from another graduate from my nutrition school, Lee at  Supercharged Food, and has a lovely citrusy taste.  The nutritional yeast adds a nuttiness to the dish which rounds it off nicely.

Ingredients:

• 3 T extra virgin olive oil
• 2 T lemon juice
• 3 garlic cloves
• 1/2 tsp ground cumin
• 1 tsp ground turmeric
• 1 cauliflower, cut into florets
• 1 T nutritional yeast flakes
• 2 spring onions, sliced
• 3 T chopped coriander

Method:

1. Preheat oven to 200C
2. mix the olive oil, lemon juice, garlic, cumin and turmeric together in a small bowl and add some sea salt and freshly ground black pepper
3. Spread the cauliflower florets in a baking dish and pour the dressing over them.  Toss well to ensure each floret is evenly coated.
4. Roast for 40 minutes or until the cauliflower is golden and crunchy.  Sprinkle with the yeast flakes, spring onion and coriander, and serve.

Some other great looking cauliflower recipes to try:

Cara’s Crispy Orange Cauliflower – Thanks to Adele for sharing this one…I have yet to try it but must say it looks mighty tasty

Cream of Cauliflower Hot ‘Porridge’ – I LOVE this!  It has become a once-a-week breakfast for me…

Do you have a favourite cauliflower recipe to share?  Have you given any of these a try?  I look forward to hearing from you.

Love Bron x