Cauliflower is a healthy vegetable, similar to broccoli, that belongs to the Cruciferous family. Cauliflower can be eaten raw or it can be boiled, steamed, grilled or poached. There are a variety of ways that cauliflower can be incorporated into a healthy meal plan.
1. Veggie Wrap
What could be easier and tastier than a healthy veggie wrap for lunch? To make this recipe, you will need:
- 1 flour tortilla
- 1 large lettuce leaf
- 3 baby carrots
- 1/4 broccoli florets
- 1/4 cauliflower florets
- 1/4 cup fat free shredded cheddar cheese
- 1 Tblsp fat free ranch dressing
On a cutting board, finely chop the carrots, broccoli, cauliflower and lettuce. Place the cut veggies into a bowl and add the shredded cheddar cheese. Add ranch dressing and mix together. Sprinkle the vegetable mixture over the flour tortilla and then roll tightly.
2. Faux Potatoes
Faux potatoes, or mashed cauliflower, makes a healthy side dish that can easily substitute mashed potatoes. For this recipe, you will need:
- 1 large head of cauliflower
- 5 garlic cloves
- Sea salt
- 1/3 cup fresh chives
Chop cauliflower into small pieces and boil until very tender. Drain water. In a food processor, blend cauliflower, garlic and sea salt until a smooth, mashed potato-like consistency is achieved. Add chives and serve.
3. Cauliflower and Couscous Pilaf
Pilaf is generally made with rice, but in this case, you substitute rice by using cauliflower. For this recipe, that serves 6, you will need:
- 1 Tblsp olive oil
- 1/2 tsp light salt
- 3/4 low-sodium chicken broth
- 4 cups finely chopped cauliflower florets
- 1/4 cup reduced sugar orange juice
- 1/4 currants
- 2/3 cup whole wheat couscous
- 1/2 scallions
In a large saucepan, over medium heat, heat olive oil and add cauliflower. Add salt and cook until the cauliflower is soft. Increase temperature to high heat and add chicken broth, orange juice and currants, bringing to a boil. Add couscous and scallions. Remove the saucepan from the burner and let sit, covered, for 5 minutes before serving.
4. Grilled Cauliflower
For a simple side dish, sure to be a well-liked treat at any BBQ, try making grilled cauliflower. For this recipe, you will need:
- 1 head of cauliflower
- 3 Tblsp butter (zero calorie butter spray can be substituted)
- 1/4 tsp minced garlic
- 1/4 tsp light salt
- 1/4 tsp pepper
- 1/8 tsp paprika
Wash cauliflower and remove the leaves, stem and core. In a small bowl, mix softened butter or butter spray and seasonings, mixing well. Place the head of cauliflower into the center of a large sheet of heavy-duty aluminum foil. Pour the butter and seasoning mixture over the cauliflower head and wrap tightly. Allow the seasonings to soak into the cauliflower for an hour. Place foil wrapped cauliflower onto the top rack of the grill, and grill for 45-60 minutes or until cauliflower is tender.