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Cauliflower is a wower: 3 ways with our favourite versatile vegetable
Published 13:16 27 Feb 2015 GMT
Updated 14:37 7 Jun 2016 BST
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Feel like indulging in some treats this weekend but don't want to derail the diet entirely? These cheat risotto, pizza and vegetarian steak recipes will feel like a major indulgence without any negative knock-on effects on the waistline.
Cauliflower Pizza Crust from The Lucky Penny Blog
Makes a 10" pizza base
Ingredients:
1 small to medium sized head of cauliflower - should yield 2 to 3 cups once processed
1/4 teaspoon sea salt flakes
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
optional a few shakes of crushed red pepper
1/4 cup shredded parmesan cheese
1/4 cup mozzarella cheese
1 egg
Directions:
1 Preheat oven to 230°C (450°F). Place a large piece of parchment paper on a cutting board and spray it with nonstick cooking oil.
2 Wash and thoroughly dry a small head of cauliflower. Cut off the florets and pulse the cauliflower florets in your food processor for about 30 seconds, until it resembles fine rice. Place the cauliflower in a microwave-safe bowl and cover with cling film. Microwave for 4 minutes then allow to cool.
3 Once cauliflower is cool enough to handle, wrap it up in a dish cloth and squeeze out as much water as possible.
4 Combine the cauliflower with the rest of the ingredients.
5 Mix in the beaten egg and use your hands to form a dough. Pat it down thoroughly on the parchment paper to form a round approximately 10-12 inches in diameter.
6 Using a cutting board slide the parchment paper onto a baking sheet in the oven. Bake for 8 - 11 minutes, until it starts to turn golden brown. Remove from oven.
Cover with your favourite pizza toppings and mozzarella cheese. Return the tray to the oven for a few more minutes to melt the cheese and enjoy.
Cauliflower Steak from Jax House Blog
Serves 2 with a side of salad and (what the hell) chips
Ingredients:
2 slices of cauliflower, cut about 1" thick
2 tablespoon olive oil
Sea salt flake and cracked black pepper
1 tablespoon of butter
Directions:
1 Heat oven to 220°C (425°F).
2 Brush the cauliflower slices lightly with oil and sprinkle with the sea salt and cracked black pepper.
3 Heat the remaining oil and butter in oven-proof frying pan over medium heat.
4 Add the cauliflower to heated oil/butter and allow to cook on one side for about 2 minutes.
5 Place the pan in the oven and cook for 10 minutes, turn cauliflower and cook another 10 minutes. Serve with salad, chips and your favourite blue cheese sauce.
Cauliflower 'Risotto' from Love and Lentils
Serves 3
Ingredients:
1 tablespoon extra virgin olive oil
5 cloves garlic, minced
2 green onions, finely chopped
1 tablespoon fresh thyme
1 can (15 oz) white beans, rinsed and drained
1 cup vegetable broth
1 head of cauliflower, blended into fine "rice" in a food processor
2 cups spinach, chopped
1/4 cup toasted pine nuts
Directions:
1 Heat olive oil in a medium-sized pot over medium heat. Add garlic, onion and thyme and sauté for 2 to 3 minutes until fragrant.
2 Add beans, vegetable broth into the pot, stir, and simmer for 5 minutes.
3 Using a handheld blender, blend the ingredients to a creamy consistency.
4 Add cauliflower and spinach, stir. Cover with a lid and allow to cook for 10 minutes.
5 Stir, spoon into bowls and garnish with toasted pine nuts.
Ingredients:
1 small to medium sized head of cauliflower - should yield 2 to 3 cups once processed
1/4 teaspoon sea salt flakes
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
optional a few shakes of crushed red pepper
1/4 cup shredded parmesan cheese
1/4 cup mozzarella cheese
1 egg
Directions:
1 Preheat oven to 230°C (450°F). Place a large piece of parchment paper on a cutting board and spray it with nonstick cooking oil.
2 Wash and thoroughly dry a small head of cauliflower. Cut off the florets and pulse the cauliflower florets in your food processor for about 30 seconds, until it resembles fine rice. Place the cauliflower in a microwave-safe bowl and cover with cling film. Microwave for 4 minutes then allow to cool.
3 Once cauliflower is cool enough to handle, wrap it up in a dish cloth and squeeze out as much water as possible.
4 Combine the cauliflower with the rest of the ingredients.
5 Mix in the beaten egg and use your hands to form a dough. Pat it down thoroughly on the parchment paper to form a round approximately 10-12 inches in diameter.
6 Using a cutting board slide the parchment paper onto a baking sheet in the oven. Bake for 8 - 11 minutes, until it starts to turn golden brown. Remove from oven.
Cover with your favourite pizza toppings and mozzarella cheese. Return the tray to the oven for a few more minutes to melt the cheese and enjoy.
Cauliflower Steak from Jax House Blog
Serves 2 with a side of salad and (what the hell) chips
Ingredients:
2 slices of cauliflower, cut about 1" thick
2 tablespoon olive oil
Sea salt flake and cracked black pepper
1 tablespoon of butter
Directions:
1 Heat oven to 220°C (425°F).
2 Brush the cauliflower slices lightly with oil and sprinkle with the sea salt and cracked black pepper.
3 Heat the remaining oil and butter in oven-proof frying pan over medium heat.
4 Add the cauliflower to heated oil/butter and allow to cook on one side for about 2 minutes.
5 Place the pan in the oven and cook for 10 minutes, turn cauliflower and cook another 10 minutes. Serve with salad, chips and your favourite blue cheese sauce.
Cauliflower 'Risotto' from Love and Lentils
Serves 3
Ingredients:
1 tablespoon extra virgin olive oil
5 cloves garlic, minced
2 green onions, finely chopped
1 tablespoon fresh thyme
1 can (15 oz) white beans, rinsed and drained
1 cup vegetable broth
1 head of cauliflower, blended into fine "rice" in a food processor
2 cups spinach, chopped
1/4 cup toasted pine nuts
Directions:
1 Heat olive oil in a medium-sized pot over medium heat. Add garlic, onion and thyme and sauté for 2 to 3 minutes until fragrant.
2 Add beans, vegetable broth into the pot, stir, and simmer for 5 minutes.
3 Using a handheld blender, blend the ingredients to a creamy consistency.
4 Add cauliflower and spinach, stir. Cover with a lid and allow to cook for 10 minutes.
5 Stir, spoon into bowls and garnish with toasted pine nuts.
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