From Farmer’s Market to Table: Falling in Love with Cauliflower Recipes

by deborah on October 28, 2013 · 19 comments

in Nourish, Recipes, Vegan

From Farmer's Market to Table: Falling in Love with Cauliflower Recipes

From Farmer’s Market to Table: Falling in Love with Cauliflower Recipes

Until recently, I used to dismiss this humble vegetable as way too bland for my palate, but I have finally

learned to appreciate cauliflower.

And I’m so glad I did.

Lately, I’ve been pretty busy catching up on many of the wonderful cauliflower dishes I’ve been missing.

Just this week, I bought several fresh, firm heads of organic cauliflower from my local farmer’s market–

although cauliflower is said to be most plentiful from December through March.

From Farmer's Market to Table: Falling in Love with Cauliflower Recipes

Though pale in color–compared to it’s cruciferous siblings, broccoli, kale, brussel sprouts and cabbage–

cauliflower is no slouch in the nutrition department.

I make it my business to include cauliflower as one of the cruciferous vegetables I eat every day

of the week, in order to receive the potent health benefits provided by them.

Health Benefits of Cauliflower

From Farmer's Market to Table: Falling in Love with Cauliflower Recipes

Numerous studies link cauliflower-containing diets to cancer prevention, especially bladder cancer,

breast cancer, colon cancer, prostate cancer, and ovarian cancer.

“Cauliflower provides nutrients that 

support three key body systems–

detox, antioxidant, anti-inflammatory–

that are closely connected with

cancer development as well

as cancer prevention.”

Studies on the benefits of cruciferous vegetables indicate that cauliflower may be helpful in preventing

and treating inflammation-related health problems such as Crohn’s disease, inflammatory bowel disease,

insulin resistance, obesity, rheumatoid arthritis, irritable bowel syndrome, type 2 diabetes,  metabolic

syndrome and ulcerative colitis.

Cauliflower:

*contains antioxidant and sulpur-containing nutrients to boost detoxification activities.

*contains phytonutrients called glucosinolates that can help activate detoxification enzymes and

regulate their activity.

*is a very good source of antioxidants which helps lower the risk of oxidative stress in our cells.

*supplies vitamin C, manganese and antioxidant phytonutrients beta-carotene, beta-cryptoxanthin,

caffeic acid, cinnamic acid, ferulic acid, rutin, kaempferol, quercetin.

*is an excellent source of vitamin K which acts as a regulator of our inflammatory response.

*is capable of providing cardiovascular benefits due to its anti-inflamatory benefits.

*is a good source of fiber–with nearly 12 grams per 100 calories–providing excellent digestive

system support.

*contains sulforaphane which can help protect the lining of your stomach.

Prep Tips

*Cut cauliflower florets into quarters and let them sit for 5 minutes before cooking.

*Avoid overcooking cauliflower–which makes them waterlogged, mushy and flavorless.

*Eat cauliflower raw, steamed lightly, sauteed or baked to enjoy it’s flavor and health benefits.

Vegan Cheezy Baked Cauliflower

From Farmer's Market to Table: Falling in Love with Cauliflower Recipes

Love cheezy tasting cauliflower, but want to skip the dairy?

This recipe is a snap to make.

Just toss a few ingredients together and put them in the oven for a soft cauliflower that is creamy

on the inside and “cheezy” on the outside.

Ingredients:

1 head cauliflower

3 tablespoons olive oil

1/2 cup nutritional yeast

Salt and pepper

Directions:

Preheat your oven to 350 F.

Cut the cauliflower into pieces and place them in a large bowl.

Add the olive oil and nutritional yeast.

Then toss until the cauliflower is fully coated.

Place the mixture into a greased baking dish and add salt and pepper to taste.

Bake uncovered for 40-45 minutes until the cauliflower is soft and nicely browned.

Flip the cauliflower half through.

Remove from the oven when done.

Enjoy!

A Note on Nutritional Yeast

From Farmer's Market to Table: Falling in Love with Cauliflower Recipes

Similar to the pungent taste of cheese–nutritional yeast is a deactivated yeast product with a

strong flavor, making an excellent option for dairy-free recipes that require a cheesy flavor.

On top of that, it’s a good source of B-Complex vitamins as well as a complete protein.

Here’s an alternate vegan cheez sauce recipe made with nutritional yeast, to add to 

your cauliflower and other dishes.

Nutritional Yeast Cheezy Sauce

From Farmer's Market to Table: Falling in Love with Cauliflower Recipes

Photo source:

A basic dairy-free cheese sauce using nutritional yeast is simple to make.

Ingredients:

1/2 c. nutritional yeast

1/4 c. flour (your choice of whole grain flour)

1 tsp. sea salt

1/2 tsp. garlic powder

2 cups water

1 tsp. yellow mustard

2 tsp. olive oil

Directions:

Mix all of the ingredients together in a pot and place over medium heat.

Stir often and allow to boil.

The sauce will thicken and then you will know it’s time to take off the heat.

You can pour the sauce over your cauliflower and toss.

It also tastes great on nacho chips, your favorite pasta or use it as a dip.

Spicy Roasted Cauliflower

From Farmer's Market to Table: Falling in Love with Cauliflower Recipes

Ingredients:

1 head cauliflower cut into bite sized floret pieces)

1 Tbsp lemon juice, plus zest of 1 lemon

¼ teaspoon dried oregano

¼ tsp red chili flakes

¼ tsp sea salt

¼ tsp finely ground black pepper

Directions:

Pre-heat oven to 450°

Place cut cauliflower florets in a large bowl.

Add lemon zest and juice.

Next, add oil, oregano, red chili flakes, sea salt and pepper.

Toss to coat evenly.

Spread cauliflower on a greased, walled baking sheet.

Then roast for about 22-25 minutes, stirring once, until golden.

Option: Drizzle cauliflower with the cheezy nutritional yeast sauce above,

if desired.

Want More Cauliflower Recipes?

Enjoy these delicious cauliflower dishes from some of my favorite blogs.

Raw:

*Raw Cauliflower “Mashed Potatoes” from kimberlysnyder

*Raw Marinated Cauliflower Salad from hallelujahacres

*Indian Spiced Lactofermented Cauliflower from deliciousobsessions

Vegan:

*Roasted curried cauliflower from reciperenovator

*Fall-Inspired Butternut Squash & Cauliflower Stew from carrieonvegan

*Curried Cauliflower, Carrots & Peas from savvyvegetarian.com

*Creamy Mashed Cauliflower from everydaymaven

*Steamed Cauliflower and Green Beans with Fresh Dill Sauce from savvyvegetarian

*Curry Cauliflower “Rice” from carrieonvegan

*Cauliflower & Tofu Curry from theveganroad

*How to Make Cauliflower “Rice” from everydaymaven

These are just a few of  the various ways to enjoy the flavor and powerful health benefits

of cauliflower.

What is your favorite cauliflower recipe? Share your suggestions with us.

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