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Posts tagged ‘cauliflower’

Recipe of the Week: Za’atar Roasted Cauliflower with Arugula and Almonds

This pasta recipe* has been on my list for a while, and I have to admit, I expected a bit more. But, instead of writing it off, I’m writing about how to make it better. It was quick enough for a weeknight, which is always a plus, and the roasted cauliflower can be made the day before.

I followed the recipe exactly and I think the key ingredient is the lemon juice or lemon zest at the end- it really brightened the flavors. A little more salt, more peppery arugula and olive oil would also help give it depth. It would be good with fresh ricotta and (more) lemon zest or as the base for a flaky white fish. This dish can easily be made with chickpea pasta to add protein, reduce carbs and add extra fiber.

*scroll down the website to see the recipe in English

Healthy Cooking: Steaming

If you’re looking for a fast, all-age friendly way to cook vegetables and proteins, look no further than the funny pot with all of the holes on the bottom that fits in your go-to sauce pan. Until I had kids I rarely steamed foods, but it’s now my default for making soft veggies for young eaters.

The beauty of steaming is that vegetables can be cooked to varying degrees of tenderness in under 10 minutes, which is just enough time to prepare the rest of your meal (especially when you have hungry mouths to feed). Steaming is also a quick way to cook greens such as spinach, kale or Swiss chard. I typically bake my chicken or fish, but both can be steamed, as can shrimp, which means you’re only a few minutes away from making pasta, salad, or your veggies and grains a bit more fancy.

IMG_0025Looking for more ways to eat healthy? Check out the Healthy Cooking category, complete with techniques and recipes.

Recipe of the Week: Cauliflower Pasta Alfredo

cauliflower pasta 2If you’re looking for a comforting pasta dish that won’t break your New Year’s diet resolution, you’re in luck! With this creamy, delicious, satisfying, (did I mention vegan?) pasta dish you won’t miss any heavy cream, butter, cheese or extra calories. This versatile sauce could probably pass as a cauliflower soup and can also be frozen and used for a quick weeknight dinner. Cauliflower is a good source of vitamin C, potassium, folate and fiber, giving you a boost in these cold weather months.

The recipe is on Oh She Glows, I modified it by using Parmesan cheese instead of nutritional yeast and skim milk instead of the almond milk because that’s what I had in the fridge, but the vegan version should be just as delicious. Enjoy!

Did You Know…Cauliflower

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Quick, think of your top 5 vegetables.  Ok, now think of your top 10.  Was cauliflower on either list?  My guess is that for most people, cauliflower doesn’t make the cut, and it’s time to give it another chance.  Cauliflower is a member of the cruciferous family of vegetables, which includes broccoli, Brussels sprouts, kale and cabbage.  This family is known to contain cancer fighting compounds and studies have shown that eating a few cups of these vegetables per week may reduce the risk of certain cancers.  Just one cup of cauliflower also has 90% of your vitamin C needs for the day as well as vitamin K, folate and fiber.  It also comes in different colors – white, green, orange and even purple!  Perfect for getting kids to try it.

Cooking cauliflower brings out its sweet, slightly nutty flavor.  Try one of these recipes with (or for) your next dinner:

  • Roasted – Toss with olive oil, salt and pepper and roast in the oven at 425 until the edges are brown.  Taste a piece and leave in longer if desired.  Feel free to sprinkle a little parmesan cheese or your favorite herbs on top too.
  • Mashed – For an excellent alternative to mashed potatoes check out this recipe for mashed cauliflower with green onions.
  • Puree – Another alternative to mashed potatoes – cauliflower puree. Substitute olive or canola oil instead of butter for a healthier option.
  • Country Captain – this recipe is packed full of healthy spices and vegetables.

As a main dish or a side dish, it’s time to add a cauliflower recipe to your repertoire!