5 Ways to Enjoy the Power of Cauliflower
By Healthy Living Consultant Annette Maggi, MS, RDN, LD, FAND
No matter what eating plan you follow (plant-forward, low carb, Mediterranean Diet, Whole 30), cauliflower is the perfect vegetable to include with just 20 calories and 4 grams carbohydrates per half-cup serving. Buehler’s offers a variety of forms – everything from riced cauliflower to whole heads to tots and hashbrowns – making it easy to add this powerhouse veggie to your weekly menus. Here are five ways to enjoy the power of cauliflower:
Roast the Whole Head: Trim and clean a whole head of cauliflower. Mix garlic, cumin, chili powder, salt and pepper into a cup of non-fat, plain Greek yogurt. Place cauliflower on lightly greased baking sheet. Spread generously with yogurt-spice mixture. Bake at 400 degrees for 30-40 minutes.
Taco Tuesday Tortilla Take-Over: Make veggie tortillas by first cooking about 4 cups of riced cauliflower (available fresh or frozen at Buehler’s). Put cooked vegetable into lightweight kitchen towel, twist towel to remove moisture from cauliflower. Mix cauliflower with two eggs, salt, pepper, cumin and Cheyenne pepper. Mound ¼ cup scoops onto baking sheet lined with parchment paper and use spatula to flatten into circles. Bake at 375 degrees for 8-9 minutes, flip tortillas and cook for another 8-9 minutes. Serve immediately with your favorite taco fillings.
Cauliflower Steaks: Trim and clean a large, whole head of cauliflower. Cut into 1-inch thick slices. Lightly brush each side with vegetable oil, sprinkle with salt and pepper, and place on parchment-lined baking sheet. Bake at 400 degrees for 30-35 minutes, flipping once during process. Serve topped with marinara sauce and parmesan cheese, pesto, or chimichurri sauce.
Cauliflower Mac and Cheese: Cut head of cauliflower into florets. Toss lightly with vegetable oil and sprinkle with salt and pepper. Roast on baking sheet at 450 degrees for 10-15 minutes, until tender and crisp. Heat ½ cup 2% milk with one tablespoon butter just to warm. Slowly add 1 cup shredded cheddar cheese, stirring to create cheese sauce. Toss cauliflower with cheese sauce and serve.
Global Rice Options: For Greek-inspired rice, cook and cool cauliflower rice; add chopped cucumbers, tomatoes, olives, onion, parsley, and feta cheese and top with a drizzle of olive oil and lemon juice. As a side for Asian dishes, cook cauliflower rice with garlic, scallions, red bell pepper, fresh ginger, frozen peas, rice vinegar, and soy sauce. Add Sriracha for a heat kick. For a Mexican flare, cook cauliflower rice with garlic, jalapeno, onion, cumin, paprika, chopped tomatoes, cilantro and lime juice.