Cauliflower the Other White Vegetable

Cauliflower isn't just for boiling and serving as a side dish with butter. It's much better when cooked in low-sodium chicken broth and garlic, then drained and mashed.

It's a great low-calorie and healthy substitute for mashed white potatoes. 

We've also roasted cauliflower and recently learned that it can be served as a white rice substitute too. This was great news as we've been avoiding pasta and rice in recent weeks.

It's not that don't enjoy those foods, we do. But, carbs don't fit in with our current weight loss campaign, which is working, even if a bit slower than we would like. Here's a couple of easy (and delicious) cauliflower recipes that we've enjoyed the past couple of weeks and maybe you will enjoy them too.

Cauliflower Rice

This easy recipe is a triple header: low calorie, gluten-free, and diabetic friendly. It can be served as a side dish or as a base for other dishes, like stir fry or curry.

• 1 head cauliflower
• 1 TBSP extra-virgin olive oil
• 1 medium onion, diced
• Coarse salt and freshly ground pepper to taste
• Spices, herbs, or veggies of your choice
• Food processor

1. Wash, remove core and leaves, trim and coarsely chop cauliflower. Remove any brown or black spots with a paring knife. Chop cauliflower into small florets or pieces small enough to fit into your food processor.
2. Process (pulse) until cauliflower is small and has the texture of rice. Put florets into food processor in batches. Don't over process or pulverize the cauliflower until it's mushy — you want a rough chop.
3. Heat olive oil in large frying pan. Add onion and saute until soft. If adding other dice vegetables include with onion.
4. Raise heat to medium-high. Add cauliflower to frying pan. Cover and cook approx. 5-6 minutes, stirring often until the cauliflower is slightly crispy on outside, but tender on inside. Season with salt and pepper to taste.

Add-ins to Cauliflower Rice

Curried: add 1 TBSP turmeric or curry powder
Herbed: add 1/4 C fresh basil, parsley, green onion or other herbs of your choice
Spanish: cook cauliflower then add 8 oz. can of chopped tomatoes and hot sauce
Vegetable: add favorite diced veggies, sauteed with onions
Lemon: add lemon zest and lemon juice

Roasted Cauliflower

• 1 head of cauliflower
• 2-3 cloves of garlic, peeled and coarsely minced
• 1 TBSP lemon juice (or half a lemon)
• Olive oil
• Coarse salt and freshly ground black pepper
• Freshly grated Parmesan cheese

1. Preheat oven to 400°F (205°C). Lightly oil a large roasting pan or baking sheet. Cut cauliflower into florets and place in a bowl. Toss with minced garlic. Sprinkle with lemon juice. Drizzle with olive oil and toss so that florets are lightly coated with oil.
2. Spread florets in a single layer on roasting pan. Sprinkle lightly with salt and pepper.
3. Place cauliflower in hot oven, uncovered, for 25-30 minutes, or until top is lightly browned. Use a fork to test for doneness; tines should easily pierce cauliflower when done.
4. Remove cauliflower from oven and sprinkle generously with Parmesan cheese. Serve immediately.