Creative Cauliflower

4/17/2019

In the midst of the low-carb, keto craze, cauliflower is a one vegetable that has earned itself quite the reputation for being a versatile, low-carb alternative. And while as a dietitian I do NOT, in any way shape or form endorse the keto, or even a low-carb diet, cauliflower is a nutritious, lower calorie option for those working to incorporate more vegetables into their diet. This little cruciferous wonder is packed with loads of vitamins and minerals such as vitamin K, vitamin C, potassium and manganese. Vitamin K is essential for blood clotting (and essential component of wound healing) and bone maintenance, vitamin C is a potent antioxidant that helps keep our immune system strong, potassium is essential for fluid and electrolyte balance and manganese is known to help regulate metabolism and may have a role in bone formation. It also contains high levels of anthoxanthins, which are flavonoid compounds that support immune health and have antioxidant properties. In addition to it’s nutritional benefits, cauliflower also has a milder taste than many of its darker counterparts, which can be more enjoyable for those who do not enjoy the bitter taste of some vegetables. Because it readily takes on the flavor of most seasonings, and varies in texture depending on how it’s cooked, cauliflower has become one of the most versatile ingredients in modern cooking.

Cauliflower “Rice”

Probably the most popular of uses. Cauliflower rice provides a nutritious alternative to white rice in things like stir fry, casseroles and vegetarian dishes. If you have a food processor, ricing cauliflower is super easy to make. Simply remove the outer leaves, cut the cauliflower into florets and place them in the food processor. Pulse the processor a few times until you get a fine, rice-like consistency. No food processor? No problem! Simply use a box grater to grate your cauliflower on the thickest setting. Once you have your “rice” simply sauté it in a little oil and add to your favorite dish for a crunchy, nutritious treat!

Cauliflower Buffalo Bites

Love buffalo wings but don’t want all of the fat and calories? Try cauliflower buffalo bites! Enjoy the same flavors as your favorite wing recipe without the added calories.

1 large head of cauliflower (about 5 cups)
1 cup water
3/4 cup all purpose flour
1 tablespoon garlic powder
1 tablespoon onion powder
1/4 teaspoon salt
1 cup Frank's Red Hot Sauce
1 tablespoon butter, melted

Preheat the oven to 450 degrees F. Line a large baking sheet with parchment paper or a silicone mat.
Wash and cut cauliflower into bite sized pieces.
In a large bowl, add water, flour, garlic and onion powder, and salt. Whisk until well combined.
Add the cauliflower to the batter in the bowl, and toss to combine. Remove the pieces of cauliflower, one by one, and tap off the excess batter a few times on the side of the bowl. Place on the prepared baking sheet and make sure they are not touching each other, or they will all get stuck together as they bake.
Bake for 15 minutes. Flip them over and bake for 10 more minutes, until golden brown.
While the cauliflower are baking, prepare the hot sauce/butter mixture. Melt the butter in a saucepan on the stove over medium heat. Once melted, add the hot sauce and stir. Set aside.
Brush the buffalo/butter sauce on each cauliflower wing, or toss the florets with the sauce in a large bowl, then return to the pan. Put them back in the oven for 20 minutes. Remove, and serve with ranch or bleu cheese dressing and celery, if desired.

https://www.noracooks.com/vegan-cauliflower-buffalo-wings/

Cauliflower Pizza Crust

With low-carb fad diets all the rage, cauliflower pizza crust has become increasingly popular. For the most part, what these recipes lack in carbohydrates they more than make up for in saturated fat. Therefore from a nutrition standpoint it’s really a wash in terms of which is healthier. That said, using cauliflower to make a pizza crust can be a fun and easy way to get more veggies into your diet!

1 medium head of cauliflower (6″ – 7″ wide or 2.5–3 lbs) or 5-6 cups of store bought cauliflower rice
1 egg, large
1 tsp Italian seasoning (dried oregano or basil)
1/8 tsp salt
1/4 tsp ground black pepper
1/2 cup Parmesan or Mozzarella cheese, grated/shredded
Cooking spray

Preheat oven to 375 degrees F and line baking sheet with unbleached parchment paper or silicone mat.
Rinse cauliflower, remove the outer leaves, separate into florets and chop into smaller pieces. Process in a food processor in 2 batches, until “rice” texture forms (skip if using store-bought “rice”). Transfer cauliflower rice on a prepared baking sheet and bake for 15 mins.
Remove cooked cauliflower rice from the oven, transfer to a bowl lined with a double/triple layered cheesecloth or linen towel, and let cool for 5 minutes. Then squeeze the liquid out of the ball (cauliflower inside the cheesecloth) as hard as you can. Be patient and do this a few times until barely any liquid comes out. Muscle work.:)
Increase oven temperature to 450 degrees F. In a medium mixing bowl whisk the egg with dried herbs, salt and pepper for 10 seconds. Add cheese and squeezed cauliflower; mix very well with spatula until combined.
Line same baking sheet with new parchment paper or silicone mat (just make sure to scrape off any bits of cauliflower) and spray with cooking spray. Transfer cauliflower pizza dough in the middle and flatten with your hands until thin pizza crust forms. Make it thicker that in my video, I made it a bit too thin.
Bake for 20 minutes, carefully flip with spatula and bake for a few more minutes.
Top cauliflower pizza base with your favorite toppings and bake again until cheese on top turns golden brown.
Slice and enjoy.

https://ifoodreal.com/cauliflower-pizza-crust

Cauliflower “Steaks”

Trying to follow a vegetarian or vegan diet? Have vegetarian/vegan friends coming over for a barbeque and not sure what to serve them? Look no farther than your fridge. Rather than going for some variety of processed soy product serve them something REAL. Cauliflower steaks can be grilled or baked and offer a delicious meaty texture that is just as satisfying as the real thing. They also marinate well and generally take on the flavor of whatever you add to them, so get creative with the spice rack or simply use the same marinade you are using for the carnivores!

https://www.jessicagavin.com/roasted-cauliflower-steaks

Korean Fried Cauliflower

2 c. all-purpose flour, sifted
1/2 c. cornstarch
1 tsp. baking powder
1 c. ice water
1 egg, beaten
Kosher salt
Vegetable oil, for frying

1.     In a large bowl, whisk together flour, cornstarch, and baking powder. Add ice water, egg, and 1 teaspoon salt, and stir to combine. The batter should be thin.
2.     In a large skillet over medium heat, heat about ¼" vegetable oil until oil is shimmering. Toss cauliflower in batter until fully coated. Working in batches, add cauliflower, and cook until golden on all sides, about 4 minutes per side. Drain on paper towels and season with more salt, if necessary.
3.     In a medium bowl, whisk together garlic-chili sauce, soy sauce, brown sugar, sesame oil, and ginger. Toss fried cauliflower in sauce. Sprinkle with sesame seeds and green onions and serve

https://www.delish.com/cooking/recipe-ideas/recipes/a58295/korean-fried-cauliflower-recipe/

Mashed Cauliflower

Another classic alternative to a homestyle favorite. As with cauliflower pizza crust, mashed cauliflower typically contains just as much saturated fat and salt as the original recipe. The difference however is that you are replacing potatoes- a vegetable with very low nutritional value- with cauliflower which has quite a bit more nutritive value. It is also substantially lower in calories than it’s starchy counterpart. To make it, simply replace the boiled potatoes in your standard recipe with steamed cauliflower and blend until smooth. Add some fresh herbs to brighten up the flavor without weighing the dish down with salt!
https://www.tasteofhome.com/recipes/mashed-cauliflower-with-parmesan/

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For the Love of Food