Baked Cheddar Cauiflower Bites

 2 cups cauliflower florets, frozen or fresh1 cup cheddar cheese

1 egg

1/4 tsp oregano, optional

1/4 tsp garlic powder, optional

salt and pepper to taste

1.  Preheat oven to 375 degrees.  Grease a 24 cup mini muffin tin with oil and set aside (you can also use a 12 cup standard uffin tin).

2.  Place cauliflower florets in a microwave safe bowl and cover with plastic wrap.  Microwave for 7-8 minutes or until cauliflower is tender.  This step can also be achieved o the stove top by blanching cauliflower in hot water for 5 minutes.  Be sure to drain well.

3.  Place steamed cauliflower in a food processor and plus for just a few seconds or until the cauliflower resemble rice.  Remove from food processor, place in a clean dishcloth adn squeeze to drain as much water as you can out of the cauliflower.

4.  Place cauliflower in a large bowl, add egg, cheddar cheese, herbs, and salt and pepper.  Mix with a spoon until fully combined.  Scoop a tablespoon of the mixture into each muffin tin using a cook scoop or by hand.

5.  Bake for 12-15 minutes or until the edges are golden and the middle is no longer soft.  Remove from oven and cool for a few minutes before removing  from pan.  Serve with your favorite dipping sauce.

Notes:  If you have muffin pan liners go ahead and use them because they will ensure the cauliflower bites don't stick to the pan.

Baked Cauliflower

 1 head of cauliflower, cut into florets

2 eggs

1/2 cup milk

1/2 cup oil

3/4 cup yogurt

1 tsp paprika

salt and pepper

2 heaping Tbsp flour

1 tsp baking powder

shredded cheese

 

In a pot of boiling salted water add the cauliflower florets.  Boil for 3-4 minutes, check for tenderness but still firm.  Drain water and set aside.  Cut into smaller bite sized pieces.  

In a bowl mix together egg, milk, oil, yogurt, paprika, salt, pepper, flour and baking powder.  Pour mixture over cauliflower. 

Brush a baking dish with oil and pour in cauliflower mixture.  Bake in a 400 degree oven for 20-25 minutes. Top with shredded cheese and put back in the oven until cheese is golden brown.  Serve.

 

Crock Pot Cheesy Cauliflower Casserole

 3 slices bacon

nonstick cooking spray

1 medium head cauliflower, cut into florets

1/4 cup chicken broth

1/2 tsp salt

1/4 tsp pepper

1/4 tsp ground turmeric (optional)

1 (10.75 oz) can cream of chicken soup

1/2 cup shredded mozzarella cheese

1/2 cup shredded cheddar cheese

1 scallion, green part only, thinly sliced

1.  Place bacon in a large skillet and cook over medium-high heat, turning occasionally, until evenly browned, about 10 minutes.  Drain bacon slices on paper towels.  Once cool enough to touch, crumble and divide into thirds.

2.  Spray the inside of a Crock Pot with cooking spray.

3.  Place cauliflower into the Crock Pot and pour chicken broth on top.  Season with salt, pepper,and turmeric.

4.  Combine cream of chicken soup, mozzarella cheese, and cheddar cheese int a bowl.  Pour over cauliflower mixture.

5.  Cook on High until cauliflower is cooked to your liking, about 2 hours.  Stir in 2/3 of the crumbled bacon just before serving.

6.  Transfer to serving platter and top with green onions and remainig bacon.

Note:  If dish seems too runny, add 1 Tbsp cornstarch dissolved in 1 Tbsp water prior to adding bacon crumbles, and cook until thickened, about 2 to 4 minutes.

Serves 4

Broccoli and Cauliflower Casserole

 1 (2 lb) head cauliflower, trimmed and cut into 1-inch florets

1 lb broccoli florets cut into 1-inch pieces

1/4 cup unsalted butter, divided

2 Tbsp all-purpose flour

2 cups whole milk

2 oz reduced-fat cream cheese, at room temperature

1 tsp garlic powder

1 tsp onion powder

1/2 tsp ground pepper

1/4 tsp salt

1 cup shredded sharp white Cheddar cheese

3/4 cup Panko breadcrumbs

1/4 cup grated Parmesan cheese

1.  Preheat oven to 375 degrees.  Coat a 2 quart baking dish with cooking spray; set aside.

2.  Add 1 inch of water to a large stockpot fitted with a steamer basket; cover and bring to boil.  Add cauliflower florets first, then top with broccoli florets; steam, covered , until slightly tender, about 6 minutes.  Remove the vegetables from the pot; set aside.  Discard the water and clean the pot.

3.  Heat 2 Tbsp butter in the pot over medium heat.  Add flour and cook, stirring constantly, until nutty, about 1 minute.  Gradually stir in milk, whisking constantly, until simmering.  Whisk in cream cheese, garlic powder, pepper and salt.  Cook, and gradually add Cheddar, whisking until melted after each additon.  Remove from heat.  Add the broccoli and cauliflower to the sauce and stir to coat.  Transfer to the prepared baking dish.

4.  Microwave the remaining 2 Tbsp butter in a medium microwaveable bowl on high until melted, about 25 seconds.  Stir in Panko and Parmesan until fully coated; sprinkle evenly over the casserole. Bake until golden brown and bubbly, 25 to 30 minutes.  Let stand for 5 minutes before serving.

Serves 8

Cauiflower Mac and Cheese

 1 head cauliflower, broken into small florets

1 scoop sour cream

1 scoop cheddar cheese

salt and pepper

parsley, chopped fine for garnish

Boil the cauliflower in water, boiling for 5 minutes.  Drain. In a bowl add cooked cauliflower, sour cream, salt and pepper.  Mix together.  Top with chopped parsley.

Cauliflower Gnocchi Caprese

 2 (10 oz) packages frozen cauliflower gnocchi

3-4 Tbsp extra virgin olive oil, divided

1 (10 oz) package cherry or grape tomatoes, halved

3/4 cup small mozzarella balls, such as pearls, bocconcini or ciliegine

1/4 tsp salt

1/4 tsp ground pepper

1/2 cup slivered basil, plus more for garnish

4 tsp balsamic glaze, or to taste

1.  Bring a large pot of water to a boil.  Add gnocchi and cook, stirring occasionally, for 2 minutes.  Drain.

2.  Heat 2 Tbsp oil in a large nonstick skillet over medium-high heat.  Cookig in batches if necessary, add the drained gnocchi and cook, tossing, until puffed and browned in places, about 3 to 4 minutes.  Transfer to a large bowl and let cool slightly, about 10 minutes.

3.  Once the gnocchi has cooled a bit, add tomatoes, mozzarella, salt, pepper and 1 Tbsp oil.  Stir well to coat; add up to 1 Tbsp more oil, if desired.  Stir in basil.  Divide between 4 plates; drizzle each serving with 1 tsp balsamic glaze, or to taste.  Sprinkle with additional basil, if desired.

Tip:  Balsamic glaze is balsamic vinegar that's cooked until it's very thick.  If you only have balsamic vinegar that will work just boil 1 cup in a small sauce pan over medium-high heat until syrupy and reduced to about 1/4 cup, 10 to 14 minutes.  Let cool before using some in this dish ad refrigerating the rest for another use.

Cauliflower Breadsticks

 1 medium-large cauliflower, cut into 1 inch florets (about 6 cups)

1/2 cup Mozzarella cheese, shredded

1/2 cup Parmesan cheese, grated

3 large eggs

1-2 fresh garlic cloves, minced

1/4 cup fresh basil, chopped

1/4 cup fresh parsley, chopped and extra to sprinkle

1 tsp sea salt

1/2 tsp ground black pepper

1/3 cup cheddar cheese, shredded

Preheat oven to 425 degrees adn line a large rimmed sheet pan with parchment paper.

Break up your cauliflower into florets and place them in a food processor.

Process until finely ground; You might eed to work in several smaller batches.

Transfer the cauliflower into a large mixing bowl.  Add in the mozzarella, parmesan, eggs, garlic, herbs, sea salt, and pepper.  Stir thoroughly to combine well.

Place the mixture into your prepared sheet pan, and shape it into a 10x8 inch rectangle pan.

Bake in oven until nicely golden brown, 20-25 minutes.  Keep an eye on them.  You want them cooked through, but not overdone.

Sprinkle with cheddar and a little bit more fresh parsley continue to bake until cheese is melted; 5 minutes.

Cut into breadsticks and serve dipped in marinara sauce.

Garlic Mushrooms Cauliflower Skillet

4 Tbsp unsalted butter (or ghee)

1 Tbsp olive oil

1/2 onion, chopped

1/2 head cauliflower, cut into florets

1 lb mushrooms, cleaned

2 Tbsp low sodium vegetable stock

1 tsp fresh thyme leaves, chopped

2 Tbsp fresh parsley, chopped

4 cloves garlic, minced

salt and pepper to taste

 

Heat the butter and oil in a large skillet over medium-high heat.  Saute the onion until softenened (about 3 minutes)

Add the mushrooms and cook for about 4-5 minutes on all sides.  Make sure the mushrooms render as much moisture as possible.  Brown them a little more if necessary, to avoid the side dish becoming soggy at the end.  

Once mushrooms are well browned, add cauliflower florets.  Cook until golden and crispy on the edges, about 8-10 minutes.  Veggies must be well browned.

Pour in the vegetable stock and cook for 2 minutes, to reduce the sauce slightly.

Add thyme, 1 Tbsp of parsley, and garlic.  Cook the mushrooms and cauliflower for half a minute, until fragrant.  Season generously with salt and pepper, to taste, sprinkle with remaining parsley, and serve immediately.

Cauliflower Steaks

 Cut up a head of cauliflower into 4 to 5 steak slices.

oil

salt and pepper

On a baking pan place cauliflower steak slices. Top with olive oil and salt and pepper.  Bake at 400 degrees for 20 minutes.

Italian Roasted Mushrooms, Cauliflower and Tomatoes

 2 cups mushrooms

2 cups cauliflower

2 cups tomatoes

2 Tbsp olive oil

6 cloves garlic

1 1/2 tsp Italian seasoning

1/4 tsp salt

1/2 tsp pepper

1 Tbsp dried parsley

1.  Preheat oven to 400 degrees.

2.  In a bowl add all the mushrooms and veggies. Drizzle with olive oil then add Italian seasoning. salt, pepper and toss until well combined.

3.  Spread the veggies in a baking sheet and place in the preheated oven.  Roast for 20-30 minutes or until mushrooms are golden brown and cauliflower is fork tender.

4.  Garnish with fresh parsley

Cauiflower Bolognese

 12 oz organic spaghetti (dry, whole wheat or legume or quinoa or spaghetti squash)

8 oz brown mushrooms, sliced

6 cloves garlic, minced

1 medium onion, diced

1 Tbsp Italian seasoning

1/2 tsp red pepper flakes, optional

16 oz cauliflower rice (1 bag or make your own in a food processor)

6 oz organic tomato paste

salt

nutritional yeast, optional

1.  Cook the spaghetti according to package directions.  Drain, reserving 1 cup cooking water, and set aside.

2.  While the spaghetti cooks, pulse the mushrooms in a food processor until they are chewed up.  Set aside.

3.  Line a large pot with a thin layer of water.

4.  Add the garlic and onions and saute until fragrant.

5.  Stir in the Italian seasoning and red pepper flakes to coat.

6.  Add the mushroom and cauliflower rice and continue to cook until the cauliflower is soft.

7.  Stir in the tomato paste and 1 cup cooking water and cook until the tomato paste is well incorporated and some of the cooking water has cooked down.

8.  Season with salt nad pepper to taste.

9.  Divide the spaghetti equally among 4 bowls.

10.. Spoon the bolognese on top and serve.

Cauliflower Soup

 1 medium head cauliflower, broken into florets

1 medium carrot, shredded

1/4 cup shopped celery

1 1/2 cups water

2 tsp chicken bouillon or 1 vegetable bouillon cube

3 Tbsp butter

3 Tbsp all-purpose flour

3/4 tsp salt

1/8 tsp pepper

2 cups milk

1 cup shredded cheddar cheese

1/2 to 1 tsp hot pepper sauce, optional

1.  In a Dutch oven, combine the cauliflower, carrot, celery, water and bouillon.  Bring to a boil.  Reduce heat; cover and simmer for 12-15 minutes or until vegetables are tender (do not drain).

2.  In a large saucepan, melt butter.  Stir in the flour, salt and pepper until smooth.  Gradually add milk.  Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened.  Reduce heat.  Stir in the cheese until melted, adding hot pepper sauce if desired.  Stir into the cauliflower mixture.

Chicken Verde Casserole

 4 cups (14 oz) fresh cauliflower florets

8 Tbsp low-fat cream cheese, softened

16.5 oz cooked chicken, shredded

1/2 cup Salsa Verde

1/2 tsp kosher salt

1/2 tsp ground black pepper

1 cup shredded sharp reduced-fat cheddar or pepper jack cheese

3 oz low-fat plain Greek yagurt

1 Tbsp chopped fresh cilantro, optional

1.  Put your cauliflower in a microwave safe dish and cook for 10-12 minutes or until fork tender.  Add the cream cheese and microwave for another 30 seconds.  Stir.

2.  Add the chicken, Salsa Verde, salt pepper, cheddar cheese, greek yogurt and cilantro.  Stir.  

3.  Bake in a preheated oven at 375 degrees in an oven proof casserole dish for 20 minutes.  OR you could microwave on high for 10 minutes.

Roasted Cauliflower(+ 3 ways Italian,Mexican, Indian)

 roasted cauliflower

• 1 large head of cauliflower
• 2 to 3 tablespoons extra-virgin olive oil, as needed
• 1/4 teaspoon fine sea salt
• Freshly ground black pepper, to taste

For the Italian version, you’ll also need:

• 3/4 cup (about 1 1/2 ounces) finely grated Parmesan
• 1 teaspoon finely chopped fresh Italian parsley, for garnish
• Finely grated lemon zest, for garnish
• Red pepper flakes (omit if sensitive to spice), for garnish

For the Mexican version, you’ll also need:

• 1/2 teaspoon ground cumin
• 1/4 teaspoon chili powder
• 1/4 cup raw pepitas (hulled pumpkin seeds)
• 1 teaspoon finely chopped fresh cilantro, for garnish
• Finely grated lime zest, for garnish

For the Indian version, you’ll also need:

• 1/2 teaspoon curry powder
• 1 teaspoon finely chopped fresh cilantro, for garnish
• Red pepper flakes (omit if sensitive to spice), for garnish

Instructions

1. Preheat the oven to 425 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper for easy cleanup.
2. To prepare the cauliflower, use a chef’s knife to slice off the nubby base, then quarter it into four even wedges. Slice off just the inner core areas, leaving the rest intact (see photo). Cut across each piece to make 1/2″ wide slices, then use your fingers to break apart any florets that are stuck together.
3. Place the cauliflower on the prepared baking sheet, drizzle with 2 tablespoons olive oil, and sprinkle with the salt and some pepper. Toss until the ingredients are evenly distributed and the cauliflower is lightly coated in oil, adding another drizzle of oil only if necessary.
4. If you’re making basic roasted cauliflower, arrange the cauliflower in an even layer and bake until it’s deeply golden on the edges, tossing halfway, about 25 to 35 minutes.
5. If you’re making the Italian version, arrange the cauliflower in an even layer and bake for 15 minutes. Remove from the oven, toss, and then sprinkle the Parmesan over the cauliflower (try to concentrate the cheese on the actual florets, more than on the pan). Return to the oven and bake until the cauliflower is deeply golden on the edges, about 10 to 20 more minutes. Sprinkle the cauliflower with parsley, lemon zest, and red pepper flakes (if using).
6. If you’re making the Mexican version, sprinkle the cauliflower with cumin and chili powder and toss until well blended. Arrange the cauliflower in an even layer and bake for 15 minutes. Remove from the oven, toss, and sprinkle the pepitas over the center area of the pan (if you sprinkle them too close to the edges, they might burn). Return to the oven and bake until the cauliflower is deeply golden on the edges, about 10 to 15 more minutes. Sprinkle the cauliflower with cilantro and lemon zest.
7. If you’re making the Indian version, sprinkle the cauliflower with curry powder and toss until well blended. Arrange the cauliflower in an even layer and bake until it’s deeply golden on the edges, tossing halfway, about 25 to 35 minutes. Sprinkle the cauliflower with cilantro and red pepper flakes (if using).

 

Grilled Cauliflower Steak

 1 head of cauliflower, cut into 3 cm steaks (2 steaks) and cut up 1 1/2 cups

salt and pepper

1 oz red bell pepper, chopped

1 oz green bell pepper, chopped

1/2 tsp parsley

1 tsp lemon zest

12 oz Parmesan cheese

2 carrots, sliced

3 oz butter

1 oz tomato paste

1 cup vegetable broth

1 Tbsp flour

1/4 tsp thyme

1/4 tsp paprika

1/2 tsp yellow mustard 

1 Tbsp soy sauce

1.  Cut 2 cauliflower steaks and put in a grill pan (so grill marks show up and that can be put in the oven). Sprinkle with salt and pepper and grill on both sides.  

2.  In a bowl put in cut up cauliflower, red and green bell peppers, parsley, lemon zest and Parmesan cheese. Mix together. Place on top of cauliflower steaks in grill pan. Place in a 400 degree oven for 15 minutes.

3.  In the meantime, in a saucepan melt the butter. Add the carrots, tomato past, vegetable broth, flour, thyme, paprika, yellow mustard, soy sauce and salt/pepper. Mix together and heat up. Using an immersion blender mix up until smooth.

4.  On a plate pour 1/2 the carrot mixture.  Place cauliflower steak on top.  Serve hot

Serves:2

Grated Cauliflower and Vegetables with Peanut Butter sauce

 1 head of cauliflower, grated

olive oil

1 large carrot, juleened

1 yellow pepper, juleened

1 red pepper, juleened

1 Tbsp minced garlic or minced ginger

1/2 cup snap peas

1/2 cup soy beans

salt and pepper

1/3 cup cashew nuts

2 Tbsp peanut butter

1/3 cup water

1/4 cup soy sauce

2 Tbsp sesame oil

 

Grate the head of cauliflower with a grater. Cook in a pan with olive oil.  Set aside in a large bowl.  Into to pan with more oil cook garlic or ginger, carrots and then peppers. Add snap peas and soy beans, salt and pepper and cashews.  Mix together and cook.  Add to bowl with cauliflower.  In a small bowl add peanut butter, water, soy sauce and sesame oil.  Whisk together and add to bowl with vegetables

 

 

Sauteed Curried Cauliflower

1 small head cauliflower, 1 lb after trimming
2 Tbsp coconut oil
1 Tbsp minced garlic
1/2 tsp kosher salt
1/4 tsp black pepper
1/2 tsp curry powder
1/2 tsp turmeric

1.  Trim and wash the cauliflower.  Chop into bite-size pieces.

2.  Place the cauliflower in a microwave-safe bowl with 1 Tbsp water.  Cover tightly with a microwave-safe plate. Microwave on high until just tender, about 5 minutes.  Drain.

3.  Heat the oil in a large skillet over medium-high heat.  Add the garlic, salt, pepper, curry powder and turmeric, then add the cauliflower.

4.  Cook, stirring until cauliflower is well cooked and browned.

Veggie Nuggets

3 carrots, peeled and cut
1/2 head cauliflower, cut up
1 head broccoli, cut up
2 cloves garlic
1 egg
1/2 tsp onion powder
1/2 tsp pepper
1 tsp salt
2 cups bread crumbs, divided

Mix all ingredients along with 1 1/4 cups bread crumbs in a food processor.  Form 1 tbsp round flat patties.  Dip into 3/4 cup bread crumbs.  Bake at 400 degrees for 25 minutes.  Flip after 15 minutes to get both sides.

Creamy Cauliflower Soup

2 tbsp salted butter
1 tbsp extra virgin olive oil
1 large head cauliflower, cut into small florets
1 white onion, diced
3 stalks celery, sliced
3 carrots, diced
4 cloves garlic, minced
1 tsp dried thyme
1 tsp dried oregano
2 tbsp cornstarch
2 cups vegetable broth
2 cups milk (or instead use 2 more cups vegetable broth)
salt and pepper to taste


1.  Heat butter and olive oil in a large pot over mid-high heat.  Add in cauliflower, onions, celery, and carrots.  Cook for 10 to 12 minutes, stirring occasionally, until vegetables begin to soften.

2.  Add the garlic and saute 1 minute more.  Stir in thyme, oregano, and cornstarch and cook for 1 minute.

3.  Pour in the vegetable broth and milk (or just broth).  Stir constantly until the mixture comes to a boil.

4.  Reduce the heat to low and simmer 3 to 5 minutes until the soup has thickened.  Season with salt and pepper to taste.  Serve hot.

Cauliflower Cucumber Corn Salad

2 cups cauliflower florets
2 small cucumbers, sliced
1/2  red pepper, cubed
2-3 green onions, finely cut
1 (15 oz) can corn, drained
1/3 - 1/2 cup mayonnaise
fresh dill, optional
salt and pepper, to taste

Cut cauliflower into small florets.  Slice cucumber into thin slices.  Cube the ed pepper.  Thinly chop the green onions.  Drain corn.  Mix everything.  Add mayo, salt and pepper and dill to taste, mix well.