Why Cauliflower?
Cauliflower contains high amounts of vitamin C, vitamin K, folate, manganese and a phytonutrient called glucosinolates. That means cauliflower is an excellent source of antioxidants and has anti-inflammatory benefits.
How to Enjoy Cauliflower
Cauliflower is a versatile cruciferous vegetable that can be eaten raw, sautéed, roasted or steamed. It can be found in salads, sauces or even as a ‘steak’. Good thing is the method of cooking doesn’t change the nutrient properties, unlike with some other vegetables.
Try either of these recipes at your next party or for a dinner side dish!
Cauliflower ‘Potato’ Salad
Ingredients:
1 head cauliflower, chopped
2 tbsp. Dijon or whole grain mustard
1 tbsp. olive oil
Juice of ½ lemon (~1 tbsp.)
½ cup Greek yogurt
2 tbsp. dill, chopped
¼ cup chives, chopped
2 garlic clove, crushed
½ red onion, diced
3 stalks celery, diced
½ dill pickles, chopped
3 hard-boiled eggs, chopped
Directions:
- Place cauliflower in a large microwave-safe bowl, and add 1/3 cup water. Cover bowl and microwave until soft, approximately 5-7 minutes. Drain and rinse in colander under cold water to cool. Set aside to let water drain.
- Mix remaining ingredients together in large mixing bowl.
- Gently fold in cauliflower.
- Chill for at least 30 minutes to allow flavors to blend.
Yields: 6 servings
Nutrition information (1 serving): 100 calories, 5g total fat, 8g carbohydrates, 3g fiber, 7g protein
Buffalo Cauliflower Bites
Ingredients:
1 cauliflower head
2 tsp. garlic powder
1 tbsp. butter, melted
½ cup hot sauce
Directions:
- Preheat oven to 450˚F.
- Mix garlic powder, melted butter and hot sauce in a small bowl.
- Add the cauliflower into large gallon-sized bag; pour the buffalo sauce into the bag. Shake until the cauliflower florets are fully coated. Spread on baking sheet.
- Bake for 20 minutes, stirring once, until cauliflower is tender.
Yields: 4 servings
Nutrition information (1 serving): 60 calories, 3g total fat, 8g carbohydrates, 4g fiber, 3g protein