It's been underrated because it's quite boring if just steamed. But it CAN be delicious and filling too!
I'll list a few health benefits, but as all those sites that praise specific veggies, I think you need to eat a LOT of it to get all these wonderful benefits. These recipes are just a way to get you to look at cauliflower in a new light. And every little bit of healthy food helps!
Cauliflower is in the same family as broccoli, kale, cabbage, in the cruciferous vegetable category which has:
+ antioxidative properties: Vit C, E, magnesium, zinc.
+ good digestion properties: Fiber (for efficient toxin elimination) and anti inflammatory properties (for healthy gut lining)
+ cholesterol reducing properties because of the glucoraphanin and sulforaphane (thanks, Google!) of the last 2 points
Everything here should serve 4. This fed the 3 of us and gave me leftover lunch the next day.
All recipes should take 30-40 mins. It's meant to be quick and easy.
This is a quick, tasty recipe and you will not be disappointed!
Don't tell anyone it's vegetarian or cauliflower) and let them try before judging.
Coconut oil for roasting (or your preferred oil)
1 head of cauliflower
Seasoning: Paprika, chili, cumin, garlic grounds(or anything similar)
3 large avocados
2 cloves garlic
Half cup of plain yogurt
2 limes (one for avocado sauce, one to squeeze on after)
Tortilla wraps
Optional
Coriander (I love it, my son does not)
Red cabbage (another wonder veg!)
Turn on oven to 190c (375f)
Cut cauliflower into bite sized floret
Put 2 Tbsps of coconut oil in pan and put in oven to melt (it's a quick 2 minutes)
Squeeze in 1 lime and combine spices (1/4 tsp each - add more if you need) into pan
Put all the florets into the pan and ensure all the cauliflower is coated
Cook for 15 minutes then turn the florets. Put back in for 15 more minutes. Make sure it's crispy. All ovens vary so you may need slightly longer. If some of the edges start to brown, I think it's ready.
While the cauliflower is cooking, make the sauce. You can use some form of food processor (product placement: Thermomix) but you don't need one. You could get a workout by mixing by hand.
Peel/pit 2 large avocados (use fork to crush if no food processor)
Mix in the plain yogurt
Crush the garlic and mix in
For best results, gently heat the tortilla wraps. And it's so much nicer with slightly heated plates too.
Cut limes into wedges
Cut more avocado
Take it all to the table and tell them it's chicken...
Optionally add chicken if there is too much protest!
Optionally chop coriander
Optionally chop red cabbage into small pieces
This is another filling dish.
It is possible to make another vegetarian meal (rather than a side).
1 head cauliflower
2 sweet potatoes
2 leeks
2 cloves garlic
2 cups grated hard cheese (cheddar, manchego, dairy free cheddar) - or pre-grated mozzarella
3 cups chopped tomatoes (from a can or chop your own) or you could use a jar of pasta sauce or leftover spag bol sauce
Italian herbs of any sort (dried oregano, basil, thyme, marjoram, rosemary - just some will do)
1 onion chopped (any colour)
Salt/pepper to taste
Chop and sauté an onion over medium heat, constantly stirring
Add chopped tomatoes and herbs and cook for 5 mins
Turn on oven to 180c (355f)
Chop all your veg into half centimetre pieces, this changes the cauliflower's look right away
You will want them small enough for layering but firm enough not to break apart
Oil the pan to prevent from sticking (any oil you'd like)
Start layering the sweet potato, then cauliflower, leeks, tomato sauce, cheese
You will want to do this twice
You may want to add more cheese, as cheese makes this dish delicious
Add more dried Italian herbs to the top
Cover with foil so the cheese doesn't burn
I have made the mistake of under cooking the sweet potato.
Bake for 30 minutes, check the sweet potato with a knife.
If the sweet potato is hard to cut, put it back in for 10 more minutes, uncovered.
Keep checking until you can cut it easily. But there is a fine line between too hard and mash. So check.
When ready, pull it out and let it sit uncovered for a few minutes
Use a spatula to serve it
Yes! Cauliflower can be a sauce too!
This is a great alternative and has more nutrients too.
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1 head cauliflower
1 onion
2 cloves garlic chopped
1 cup parmesan cheese (or your cheese of choice)
1 tsp cornflour (to thicken)
Peas or edamame beans
Dried pasta of your choice
Optional: Side dish of anything green!
Salt/pepper to taste
Chop onion and cauliflower into small pieces
Sauté both over medium heat, constantly stirring for 5 minutes
Finely chop the garlic and let it sit while the onion/cauliflower cooks
Add in the garlic last
Blend it all together with hand blender or food processor
Add 1 tsp of cornflour to thicken it
Add 1 tsp of salt in the boiling water for the pasta to bring out the pasta's flavour
Drain as normal and add a bit of olive oil to prevent sticking
Bring water to a boil
The nice thing about frozen peas or edamame is that you can cook by pouring boiling water over it in a bowl
If it's frozen, rinse a few times until unfrozen
Then add the boiling water
Drain once warm
Add it to the sauce
As you would, mix in the pasta, sauce and peas, add your cheese on top
+ Make cauliflower rice by chopping fine and steaming it (not as long as rice!)
+ Make cauliflower mash by steaming it, and mashing with butter (or coconut oil)
+ Make a cauliflower pizza crust base by finely chopping, binding it with egg
