Are you keen on reducing your meat intake and yearning to pounce on more vegetables? Keep in mind that eating less mead can help you live longer and at the same time doing your share of saving the planet, hehe. There are a lot of vegetables that can be a good alternative to red meat and one of them is the cauliflower which is commonly used in salads.

The fiber-rich Cauliflower is loaded with folate and Vitamins C, K, and B6. It is also in abundance of anti-cancer antioxidants. This wonderful vegetable has low supply but it is heavily in demand. Just a year ago the price per head of the cauliflower reached $8 no thanks to a cold weather that was experienced in Arizona and California.
Below is a short list of 5 healthy cauliflower recipes that you and your family will surely enjoy:

General Tso’s Cauliflower

This easy to prepare recipe steers clear from lots of sugar and oil and it can easily become a favorite for vegan folks.

Serves up to 4 persons
Total time: Less than 1 hour
Preparation time: 20 minutes
Cooking time: 37 minutes


1 head cauliflower, stem removed and cut into florets
1 cup of almond milk or unsweetened soy milk
1 cup of panko bread crumbs
½ cup regular flour or whole-wheat
1⅔ cup water
⅓ cup Tamari or soy sauce
¼ cup apricot jam
3 tablespoons of hoisin sauce
2 tablespoons of corn starch
1 tablespoon of balsamic vinegar
1 tablespoon of olive oil
4 minced cloves garlic
1¼ tablespoon of fresh grated ginger

Cooking Instructions:

1. Preheat the oven to a temperature of 425 degrees Fahrenheit.
2. Place the flour, panko breadcrumbs, and milk, and flour in a separate shallow bowls.
3. Dip the cauliflower floret, one by one, into the flour, then milk, and then into the panko breadcrumbs.
4. Put in a single layer on a baking sheet and cook for half an hour until it turns into golden brown.
While cooking the cauliflower, combine together the water, hoisin, apricot jam, cornstarch, soy sauce, and vinegar to come up with a soy sauce mixture.
5. In a medium saucepan heat the olive oil and then add the ginger, garlic, and red pepper flakes.
6. Whisk cauliflower floret in the soy sauce mixture and bring to a boil. Lower heat temperature to medium-low and cook until it thickens for about 5 up to 7 minutes.
7. Remove cauliflower from the oven and coat with the soy sauce mxiture
8. Garnish with scallions and/or sesame seeds and serve with rice.

Nutritional facts per serving with ¼ cup dressing:

Calories: 357
Total Fat: 6.8g
Protein: 10.6g
Carbohydrates: 65g
Fiber: 4.5g
Recipe and image courtesy of Alexandra Caspero MA, RD of Delish Knowledge

Garlic Mashed Cauliflower

By coming up with a steamed caulifower puree you are cinched to enjoy the creaminess that you like in mashed potatoes. Keep in mind that cauliflower has lesser calories than potatoes, with just 50 calories per serving.
Get the same creaminess you love in mashed potatoes, by pureeing steamed cauliflower. Plus cauliflower contains fewer calories than potatoes, providing less than 50 calories per serving.

Serves up to 4 persons
Total time: 15 minuts
Preparation time: 5 minutes
Cooking time: 10 minutes

2 bags about 16 ounces of frozen cauliflower
¼ cup fresh parsley
½ up to 1 teaspoon garlic powder
1 tablespoon of light butter
Cooking Instructions:
1. Put the steamer within a large pot that is filled with water at just the bottom of the steamer.
2. Toss in frozen cauliflower in steamer and bring the water to boil for abount 10 minutes until the cauliflower becomes tender.
3. Turn off the heat, remove the water and return the cauliflower to the pot. Utilizing an immersion blender, blend cauliflower, butter and spices until the texture becomes creamy and smooth.
4. You may add gravy if you like.
Nutritional facts per serving:
Calories: 48
Total Fat: 2g
Saturated Fat: 1g
Protein: 3g
Carbohydrates: 5g
Sugars: 1g
Fiber: 3g
Cholesterol: 4mg
Sodium: 37mg
Recipe courtesy of Kristy Hegner, MPH, RD of Chocolate Slopes, LLC

Cauliflower Fritters

These crispy fritters are pan-fried in 2 tablespoons of olive oil, which contributes minimal calories and fat considering it serves 12 to 14. These babies make perfectly portioned game time snacks or serve as a side for dinner.

Serves from 12 up to 14 persons
Cooking time: 50 minutes
Preparation time: 15 minutes
Cooking time: 35 minutes

1 head cauliflower, cut into florets.
1 whole egg
3 choppeds callions
½ cup spelt flour or whole wheat flour
1½ teaspoons spice mix of your choice
2 tablespoon olive oil
Salt or pepper to taste
Cooking instructions:
1. Steam the cauliflower until it becomes tender from around 8 mins and then put in a large bowl and let cool a little bit. Combinethe egg, flour, scallions, spice mix and salt and/opr pepper to taste. Using a potato masher, make into pea-sized pieces.
2. Heat the mixture to an oven at about 200 degrees Farherenheit and put a baking sheet inside.
3. Heat large skillet on medium-highand place the olive oil . Scoop up about ¼ cup measure of the cauliflower mixture then form into a ball using your hands and drop into the skillet.
Toss in the ritters, but see to it that they are a couple of inches between each other..
Flatten the fritters slightly using your spoon’s back. Cook for around 5 minutes, press down slightly again, flip,then cook for another four minutes until they become golden brown.
Move the fritters onto the baking sheet to keep it warm and repeat the steps above with the remaining cauliflower mixture.
4. Sprinkle with salt to taste and serve.

Nutritional facts per serving:

Calories: 64
Total Fat: 3
Saturated Fat: 0.5g
Protein: 3g
Carbohydrates: 7.5g
Sugars: 1.5g
Fiber: 1.5g
Cholesterol: 16mg
Sodium: 27mg
Recipe and photo courtesy of Rachael Hartley, RD, LD, CDE, private practice dietitian and founder of Avocado A Day Nutrition.

Cauliflower Mac & Cheese

Shredded cauliflower, and then sauteed will make it a perfect fit as a healthier alternative to rice. This lightened recipe of mac and cheese makes use of cauliflower and wheat pasta.

Serves up to 4 persons
Total Cooking time: 30 minutes
Preparation time: 10 minutes
Cooking time: 20 minutes


6oz dried whole wheat elbow pasta (or about 1½ cupswhole wheat blend)
1½ tablespoons of extra virgin olive oil
1/2 small head of cauliflower (about 12oz untrimmed and 7oz trimmed), shredded on the large holes of a box grater to come up with about 2 cups
1½ tbspns of all-purpose flour
1½ cup of 1 % milk
5 tbspns low-fat buttery garlic and herb spreadable cheese
½ cup of lowereed-fat shredded Cheddar cheese
¼ pack cup of chopped fresh basil
Kosher salt
Black pepper

Cooking instructions:

1. Cook the pasta as per package directions. When you are done cooking, drain the pasta and set it aside.
Using the same saucepan, heat the virgin olie oil over medium heat. Toss in the the cauliflower and cook, stir, until it becomes tender, for about 4 up to 5 minutes. Toss in the the all-purposed flour and whisk until they combine for a minute.
2. Slowly whisk the milk into the cauliflower mixture. Increase the heat and bring the mixture to a low boil, and stir occasionaly. Lower the heat and unti it simmer. Continue stirring until the mixture becomes thick for about 3 minutes.
3. Remove the mixture from the heat and add the Cheddar cheese and the garlic and herb cheese. Add the cooked pasta until they combine. Add in the basil, and season with salt and pepper to taste and stir gently.
4. Serve in separate bowls and garnish it with morel basil if you like.

Nutritional facts per serving about one cup:

Calories: 330
Total Fat: 12g
Saturated Fat: 5g
Protein: 16g
Carbohydrates: 43 grams
Fiber: 5 g
Sodium: 260mg
Recipe courtesy of by Liz Weiss, M.S., R.D. Co-Author, No Whine with Dinner and The Moms’ Guide to Meal Makeovers.

Cauliflower Steak with Chipotle Mayo

This wonderful treat can be used as chief attraction and goes well along with chicken, beef, or fish.

Serves up to 2 persons
Total time: 40 minutes
Preparation Time: 10 minutes
Cooking Time: 30 minutes


1 big cauliflower head
1 ½ tbspns of olive oil
Salt and pepper
½ cup of full fat mayonnaise
½ tspn of chipotle chili powder
2 tspns of lemon juice
1 crushed large clove garlic

Cooking instructions:

1. Preheat oven to 350 degrees Fahreneheit or the BBQ to medium heat, 400 degrees Fahrenheit
2. Slice the cauliflower into one-inch thick pieces. Arrange the sliced cauliflower on a baking sheet and coat both sides with olive oil and sprinkle them with salt and pepper.
3. Place the baking sheet with the cauliflower into the oven or lay the sheet directly onto the BBQ grates and roast for about 15 minutes on each side. Right after the first 15 minutes, gently turn the cauliflower slices with a spatula.
4. While roasting hte cauliflower, combine together the chipotle powder, mayonnaise, lemon juice, and garlic, and stir well.
5. Place sauce into the cauliflower then serve.

Nutritional facts per serving:

Calories: 258
Total Fat: 20 grams
Saturated Fat: 1g
Protein: 6g
Carbohydrates: 90g
Sugars: 6g
Fiber: 6g
Sodium: 340mg
Recipe and photo courtesy of by Abby Langer of Abby Langer Nutrition.

Quick Roasted Cauliflower Soup

Cauliflower can be a perfect fit as a main ingredient in a soup.

Serves up to 8 persons
Total time: 40 minutes
Preparation Time: 15 minutes
Cooking Time: 25 minutes


1 large cauliflower hean, then cut into florets
A couple of tbspns of olive oil
1 tbspns of of unsalted butter
1 cleaned and sliced large leek
1 quart of chicken stock
Kosher salt and black pepper to tast
1/4 cup heavy cream if desired

Cooking to Instructions:

1. Bring oven to heat at 425 degrees Fahrenheit.
2. Put cauliflower on a sheet pan, stir with olive oil, and season with teaspoon salt and black pepper to taste.
3. Roast the cauliflower for 20 minutes or until it becomes tender has brown color.
4. Heat butter and another tablespoon of oil in a large soup pot. Combine chopped leeks, then season with salt and pepper and cook until becomes tender for around 5 minutes. Combine the roasted cauliflower and chicken stock and bring to a boil. Lower heat, stir in cream if desired.
5. Puree the cauliflower using an immersion blender until it becomes smooth.
6. Add salt and pepper to taste and then serve.

Nutritional facts per one cup serving including the heavy cream

Calories: 90
Total Fat: 6g
Saturated Fat: 2g
Protein: 3g
Carbohydrates: 6g
Sugar: 2g
Fiber: 2g
Cholesterol: 9mg
Sodium: 250mg
Recipe courtesy of registered dietitian and certified athletic trainer Dana Angelo White of Dana White Nutrition, Inc.
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