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.

 

 

Consuming more plant-based foods is good for people and the planet!

If you’re wondering how to add more nutritious plant foods to your meals join Buehler’s Registered Dietitians for a virtual cook-along and learn how to make a delicious, Plant-Powered Black Bean and Beef Blend along with 2 simple recipes – Mexican Lasagna and Stuffed Burrito Peppers.

Below you will find the recipes and a shopping list of ingredients you will need to participate. Buehler’s will also be selling this “bundle” of ingredients at our stores April 11 – 17.

The Plant-Powered Cook-Along IS posted on our YouTube channel. Click the link below to access the video!

CLICK HERE TO FOR THE COOK A-LONG ON YOUTUBE!

 

Here’s what you’ll need for the Cook Along!

Ingredient Shopping List:

Food Ingredients:
 1 medium yellow onion
 Fresh cilantro
 2 large red bell peppers
 8 oz. crimini mushrooms
 Avocado
 Lime
 1 pound lean ground beef
 2 cans (15 oz.) BUSH’S® Black Beans, drained
 1 can (15 oz.) crushed tomatoes
 1 can (11oz.) yellow kernel corn, drained
 16 yellow corn tortillas
 1 package (1 oz.) taco seasoning mix, 25% less sodium
 Light sour cream
 2 cups shredded low-fat Mexican cheese blend
 1 cup shredded low-fat Mozzarella cheese
 Instant brown rice

Pantry Staples:
 Olive oil
 Cooking spray

 

CLICK HERE TO ADD INGREDIENTS TO ONLINE SHOPPING CART

Here are the Recipes!

Plant-Powered Black Bean and Beef Blend

Make Once – Eat Twice! Blend yields approximately 8 cups which can be used in our Mexican Lasagna and Burrito Stuffed Peppers recipes below.

Prep time: 20 minutes

Ingredients:

  • 1 medium yellow onion
  • 8 oz. crimini mushrooms
  • 1 pound lean ground beef
  • 1 TBSP olive oil
  • 2 cans (15 oz.) BUSH’S® Black Beans, drained
  • 1 package (1 oz.) taco seasoning mix, 25% less sodium
  • 1 can (15 oz.) crushed tomatoes
  • 1 can (11oz.) yellow kernel corn, drained

Directions:

  1.  Pulse onion and mushrooms in food processor until coarse texture. Set aside.
  2.  In large frying pan, brown ground beef. Drain fat. Set ground beef aside in separate bowl.
  3.  In same frying pan, heat oil. Add onions and mushrooms from food processor and sauté for 3-4 minutes or until most of the moisture has been released. Add the black beans and mix.
  4.  Add the cooked ground beef, taco seasoning, crushed tomatoes and corn to the black bean and mushroom blend. Mix and cook until heated through.
  5.  Set aside 2 cups for Burrito Stuffed Peppers and 6 cups for Mexican Lasagna.

Nutrition information (per ½ cup serving): 113 calories, 4.5 g fat, 11 g carbohydrate, 3 g fiber, 9 g protein, 218 mg sodium

 

 

 

 

 

 

 

 

 

 

 

Mexican Lasagna

Makes 6-8 servings

Ingredients:

  • Approx. 6 cups Plant-Powered Black Bean and Beef Blend
  • 16 yellow corn tortillas
  • 1 -2 cups shredded low-fat Mexican cheese blend

Directions:

  1.  Preheat oven to 350°F.
  2.  Spray bottom of an 9X13 baking dish with vegetable cooking spray. Place 4 corn tortillas on bottom of baking dish and layer approx. 2 cups Plant-Powered Black Bean and Beef Blend on top; Repeat layers ending with tortillas as top layer. Top with cheese.
  3.  Bake uncovered for 25 minutes until cheese melts and casserole is heated through.
  4.  Top with light sour cream or diced avocado if desired.

 

 

 

 

 

 

 

 

 

 

Burrito Stuffed Peppers

Makes 4 pepper halves

Ingredients:

  • 2 cups Plant-powered Black Bean and Beef Blend
  • 1 cup cooked brown rice
  • 2 large red bell peppers
  • 1 cup shredded low-fat Mozzarella cheese

Directions:

  1.  Preheat oven to 350°F. In a large bowl, mix together cooked rice and prepared Plant-Powered Black Bean and Chicken Blend.
  2.  Cut peppers in half lengthwise and remove seeds. Place cut side up in a 9 x 13 baking dish.
  3.  Spoon blend mixture into each pepper half (approximately ½ cup in each). Sprinkle each pepper with 2 tablespoons shredded cheese.
  4.  Cover baking dish with foil and bake for 30 minutes or until peppers are softened.

Add additional toppings as desired: Salsa, Cilantro Sour Cream (recipe below), Diced Avocado.

Cilantro Sour Cream Recipe Mix 1 cup low fat sour cream, 6 Tbsps. fresh chopped cilantro and 2 Tbsps. lime juice in small bowl. Cover and refrigerate until ready to serve.

 

 

 

Cook along with Chef Brandon as he shows us how to make Roasted Leg of Lamb.

Roasted Leg of Lamb

Roasted Leg of Lamb over Potatoes with Mint and Rosemary Chimichurri

INGREDIENTS

  • 4.5 lb Bone-in Leg of Lamb
  • 4 Tb Olive Oil
  • 2 Tb Salt
  • 1 Tb Black Pepper, Ground
  • 1 Tb Rosemary
  • 1 Tb Thyme
  • 1 Tb Garlic Powder
  • 1 Tb Onion Powder
  • 2 Onion, Quartered
  • 5 Cloves Garlic
  • 4 lbs Yukon Gold Potatoes

Chimichurri Ingredients

  • 4 Cloves Garlic
  • 2 Cup Fresh Mint Leaves
  • 2 Cup Fresh Rosemary
  • 2 Cup Fresh Parsley Leaves
  • ¼ Cup Red Wine Vinegar
  • 1 Tsp Kosher Salt
  • ¾ Cup Extra Virgin Olive Oil
  • 1 Tsp Red Pepper Flakes, Optional

INSTRUCTIONS

1. Preheat oven to 425oF.

2. Combine the olive oil, salt, ground black pepper, rosemary, thyme, garlic powder, and onion powder. Set aside.

3. Cut Yukon gold potatoes into 1 inch pieces, and quarter onions.

4. Put potatoes, onions, and garlic in the bottom of a roasting pan, and lay the leg of lamb on top, fat side up.

5. Put roasting pan in the 425oF oven for 15 minutes.

6. Remove the lamb from the oven and reduce heat to 325oF.

7. Spread the seasoning paste over the leg of lamb and cover with foil.

8. Return lamb to oven for an additional 1 hour.

9. While the lamb is in the oven, combine garlic cloves, fresh mint, rosemary, parsley, red wine vinegar, kosher salt, olive oil, and red pepper flakes in a food processor, and set aside.

10. Remove foil and roast for another 10 minutes until the lamb temperature registers 125oF for medium rare.

11. Let lamb rest for 45 minutes before carving.

Cook along with Chef Ben as he makes these delicious Crab Cakes.

 

Crab Cakes Recipe

NGREDIENTS

Cakes:

  • 1 # Crab Meat (Lump)
  • Heaping ½ Cup mayonnaise
  • 1 Tbsp spicy brown mustard
  • 1 Tsp Old bay seasoning
  • 1 Tbsp Chopped Parsley
  • ¼ Tsp Salt
  • 2-2 ¼ ounces panko bread crumbs
  • 1 Tbsp liquid eggs (1/4 of an egg whisked)
  • Oil/Pan Spray as needed

Sauce:

  • 1 Cup Mayonnaise
  • Tbsp spicy brown mustard
  • 1 Tsp Old Bay seasoning
  • 1 Tbsp Chopped Parsley
  • 1 Tbsp Fresh lemon juice
  • ¼ Tsp kosher salt
  • Pinch of black pepper
  • 1 Tbsp capers, chopped (optional)

INSTRUCTIONS

Preheat oven to 350 degrees.

Cakes: combine mayo, mustard, old bay, parsley, salt, egg and panko bread crumbs in a mixing bowl and combine.

Drain liquid from crab meat. Add crab meat to mixture and fold in being careful not to over mix.

Using a scoop or a scale measure out and portion crab cakes.

Heat a sauté pan over medium high heat and add oil/pan spray.

Add crab cakes and sear on each side until golden brown.

Place onto a parchment lined pan and bake in the oven for 5-7 minutes or until 145 degrees.

Sauce: In a mixing bowl combine mayonnaise, mustard, old bay, parsley, lemon juice, salt and pepper. Mix until all ingredients are incorporated.

Chef Ben Demonstrates How to Make Delicious Pan Seared Porterhouse Steaks

Pan seared Porterhouse Steaks

This well-marbled classic steakhouse cut consists of two tender steaks – the strip and tenderloin – connected by a T-shaped bone.

INGREDIENTS

  • 2- 1” Thick CAB Porterhouse Steaks, Approximately 1 ¼ lbs each
  • Kosher Salt and Black Pepper mixture ( 4:1 ratio)
  • Butter as needed

 

Garlic Butter Topping:

  • 1 stick of butter softened at room temperature
  • ½ tsp kosher salt
  • ¼ tsp black pepper
  • ¼ tsp ground or dried thyme
  • 1 Tbsp fresh chopped garlic
  • 1 Tbsp fresh chopped parsley

 

INSTRUCTIONS

  1. Allow steaks to come to room temperature before cooking.
  2. Prepare garlic butter by mixing all ingredients in a mixing bowl until smooth, set aside.
  3. Liberally season the steaks with salt and pepper mixture, and set aside.
  4. Heat cast iron or sauté pan over medium heat and allow ample time for the pan to heat up.
  5. Add a liberal amount of butter to the pan and add steak to the pan. Sear to create a nice golden brown crust. Flip and repeat.
  6. You can finish it completely in the pan if you like a steak that is rarer, or you can sear on both sides and transfer the steak to a tray and finish it
  7. the oven to your desired doneness.
  8. A thermometer is always the best option for knowing how to cook your steak.
  9. Let your delicious steak rest for 3-5 minutes to lock in the juices and top with garlic butter mixture.

 

Doneness Guide

  • Rare (cool red center): 125 Degrees
  • Medium Rare (warm red center): 135 Degrees
  • Medium (warm pink center): 145 Degrees
  • Medium Well (slightly pink center): 150 Degrees
  • Well Done (little or no pink): 160 Degrees

Join Chef Ben as he demonstrates how to make Corned Beef and Cabbage.

 

Corned Beef and Cabbage

INGREDIENTS

  • 1 corned beef brisket 3-4 pounds + seasoning packet
  • 1 large yellow onion, large dice
  • 4 cloves garlic, rough chopped
  • 2 bay leaves
  • 1 quart water
  • 2 pounds petite potatoes
  • 1 bag cut and peeled baby carrots
  • 1 small head of cabbage cut into ribbons

INSTRUCTIONS

  1. Chop onion into large chunks and place in the bottom of a slow cooker. Top with corned beef and seasoning packet.
  2. Pour water into slow cooker until it just about covers the corned beef. Add garlic and bay leaves.
  3. Cook on low 8-10 hours.
  4. After the initial 4 hours, add potatoes and carrots to the slow cooker.
  5. One hour before serving, add cabbage ribbons to the slow cooker.
  6. Remove corned beef from slow cooker and let rest for around 10 minutes before slicing. Serve with the potatoes, carrots and cabbage.

Cook along with Chef Ben as he demonstrates how to make this delicious Lemon Parmesan Crusted Salmon.

Lemon Parmesan Crusted Salmon

INGREDIENTS

  • 2 lb. fresh salmon
  • kosher salt as needed
  • black pepper as needed
  • pan spray as needed

Wet Mix

  • ¼ cup mayonnaise
  • 2 tsp lemon zest (approximately 1 large lemon) reserve lemon for garnish.
  • ¼ cup finely grated Parmesan
  • 4 cloves fresh garlic, minced

Dry Topping

  • ½ cup finely grated parmesan
  • 2 Tbsp fresh chopped parsley
  • 1 Tbsp fresh chopped dill
  • 1 Tbsp butter melted

 

INSTRUCTIONS

  1. Preheat oven to 350 degrees.
  2. Season salmon liberally with salt and pepper on both sides, and place onto a sprayed parchment paper lined tray or pan.
  3. In a small mixing bowl combine mayonnaise, lemon zest, ¼ cup parmesan, and garlic. Spread wet mixture evenly on top of the salmon.
  4. In another small mixing bowl combine ½ cup parmesan, parsley, dill, and melted butter. Place on top of the wet mixture on top of the salmon and pat down to ensure even coverage.
  5. Bake coated salmon at 350 degrees for approximately 15 minutes or until an internal temperature of 145 degrees is reached. The crust should be golden brown in color and the fish should flake apart. If desired, squeeze fresh lemon on the finished salmon.

Join Chef Jonathan as he demonstrates how to make this scrumptious Stuffed French Toast.

Stuffed French Toast

 

INGREDIENTS

4-6 Slices Bread
1 oz cooking oil or pan spray

Filling
8 oz Cream Cheese
4 oz Mascarpone Cheese
1 ½ Tbsp Powdered Sugar
1 ½ Tbsp Vanilla Extract

Batter
6 Eggs
1 cup Milk
½ Tsp Vanilla Extract
1 ½ Tsp Cinnamon

 

INSTRUCTIONS

  1. With a mixer, combine cream cheese, mascarpone, powdered sugar and vanilla extract. Beat until smooth and thoroughly combined.
  2. Take sliced bread and place cream cheese mixture in between, creating a sandwich.
  3. Batter: Combine eggs, milk, vanilla extract, and cinnamon in a mixing bowl and whisk until smooth.
  4. Heat a sauté pan over low/medium heat, and add oil or pan spray.
  5. Coat stuffed bread with the batter and place into the saute pan. Cook approximately 4-5 minutes on each side while keeping the color golden brown. If the toast browns too quickly you can place it into a 350 degree oven for 5-7 minutes to avoid burning.
  6. Remove from the saute pan and set toast aside. Top with your favorite ingredients! For today we will be topping with a mixture of fresh berries, and finishing with a dusting of powdered sugar and whipped cream.

 

Certified Angus Beef’s Chef Michael Ollier demonstrates how to prepare delicious Steak & Shrimp Scampi

 

Steak and Shrimp Scampi

 

Steak & Shrimp Scampi

INGREDIENTS:
  • Certified Angus Beef ® strip steaks, about 1 1/4-inch thick
  • 5 teaspoons salt, divided
  • 2 1/2 teaspoons fresh cracked black pepper, divided
  • 1 teaspoon canola oil
  • 1 pound shrimp (16/20-count), peeled and deveined, tail on, thawed
  • 6 tablespoons butter, divided
  • 3 cloves garlic, minced
  • 2 tablespoons flat leaf parsley, finely chopped
  • 1 lemon, juiced and zested
INSTRUCTIONS:
  1. Prepare grill by having two heat zones: 1) high heat and 2) medium heat with a medium cast iron pan placed on the grate.
  2. Pat shrimp dry with a paper towel. In a mixing bowl, toss shrimp with canola oil, 1-teaspoon salt and 1/2-teaspoon pepper.
  3. Season strip steaks with remaining salt and pepper. Grill over high heat 4-5 minutes per side or until they reach an internal temperature of 125°F for medium rare. Allow to rest, tented with foil, while preparing shrimp.
  4. Grill shrimp over high heat, 2 minutes on one side. While shrimp grill, add 4-tablespoons butter and garlic to the cast iron pan (over medium heat). Flip shrimp and grill 2 more minutes. Transfer to cast iron pan and stir in parsley and lemon zest; searing 2 more minutes.
  5. Remove from heat, stir in remaining 2-tablespoons butter and lemon juice until melted. Serve steaks topped with shrimp and drizzled with scampi butter.

 

Recipe courtesy of Certified Angus Beef