The Mighty Cruciferous

I know we’re always told to “Eat Our Rainbows”, and that usually white foods lack nutrients.  Usually.  Cauliflower is white, but one cup has tons of Vitamin C, Vitamin K, the B Vitamins, Fiber–in short, it’s a fantastic nutrient-dense choice to add to your dinner plate.

In combination with Potassium, Vitamin C, Magnesium, and Protein from Cannellini Beans, Potassium and Vitamin C from Yellow Onions, and Potassium from Garlic, your dinner plate will make for one happy and healthy meal.

cauliflower noodles ingredientsThis is a two-pot meal; one for the pasta, and a large sauté pan for everything else.  I love grating garlic on a medium-ribbon grater–it’s a quick and easy addition to your pot or skillet.

cauliflower noodles garlicStir together the pasta and cauliflower, add some julienned basil, and you have a big bowl of healthy happiness for your dinner table.

cauliflower noodles basilcauliflower noodles basil 2cauliflower noodles finished


PASTA AND PAN-ROASTED CAULIFLOWER

  • Servings: 4 large bowls
  • Difficulty: easy
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INGREDIENTS

  • 1/2 head of cauliflower, cut in florets
  • 1 medium yellow onion, diced
  • 2 cloves garlic, minced
  • 1 can Cannellini Beans, drained and rinsed
  • 3-4 large basil leaves, julienned

DIRECTIONS

  1. Cook pasta according to package directions.
  2. While pasta is cooking, coat a large sauté pan with olive oil and heat to medium-high.  Sauté onion, cauliflower, and minced garlic with salt and pepper to taste.  Add 1/2 cup water while sautéing to help the cauliflower soften.
  3. When cauliflower is tender-crisp and the pasta is done cooking, drain the pasta and stir everything together, including the drained Cannellini beans in a large bowl.  To serve, sprinkle with basil and, if desired, grated parmesan cheese.

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Cauliflower Corn Cream Sauce

I truly and sincerely believed I had been the first one to stumble upon creamy, alfredo sauce goodness in the form of cauliflower a couple summers ago.  I was ready to call the patent office, or Gordon Ramsay, or the Food Network, or whoever controls food recipes today, because I had just invented the world’s best veggie alfredo sauce.

And then I Googled it.

You know how Google works–confirming all your fears and dashing all your hopes…Not only was creamy cauliflower sauce already in existence, but I also discovered cauliflower “pizza crust”, cauliflower “mac&cheese”, cauliflower “rice”, cauliflower “buffalo chicken bites”…I’d had no idea the cauliflower craze was out there in full swing!  I have found many different variations of the cauliflower alfredo sauce, so I don’t know who to credit, but this is my version: Cauliflower Corn Cream Sauce.  I use this white sauce as alfredo sauce for noodles, lasagna, mac&cheese, the white sauce for a pot pie–the list can go on.  It is delicious and creamy and full of veggies.

cauliflower corn cream sauce


CAULIFLOWER CORN CREAM SAUCE

  • Servings: makes 4 cups
  • Difficulty: easy
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INGREDIENTS

  • 1 head cauliflower, trimmed
  • 1 medium onion, chopped
  • 1 1/2 cups of corn, fresh or frozen
  • 3-4 cups vegetable stock
  • 2-3 tablespoons of half-and-half
  • 2-3 tablespoons of grated parmesan cheese
  • Optional: you can also add 1/2-1 whole red bell pepper or a handful of fresh parsley; this will turn your sauce an orange-ish or greenish hue, respectively.  Also, if you wish to make this vegan, omit the half-and-half and use nutritional yeast instead of the parmesan cheese–it will still end up creamy and sweet and delicious.

DIRECTIONS

  1. Heat a couple tablespoons of olive oil in a large pot over medium heat and add the cauliflower, onion, and corn (and red pepper, if using), and salt and pepper to taste.
  2. Saute until the cauliflower is golden, then add vegetable stock until the vegetables are covered and allow to simmer until the cauliflower is just tender.
  3. Load everything into your blender (a BlendTec is nice because it all fits!), and add the half-and-half, parmesan cheese, and parsley, if using.  Blend until you get a creamy consistency.  Play around with adding water/stock/half-and-half until you get the consistency you want.

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