Cauliflower Soup in the Instant Pot

This was so delicious and very healthy – very little fat! You can add whatever spice you like at the end. I added some truffle salt and chopped parsley.

Ingredients

1 small onion, chopped

1 carrot, chopped fine

1 celery stalk, chopped fine

1 small yellow potato, but into small chunks

1 head of cauliflower, separated into individual florets

4 cups of broth (I used chicken but you could use whatever broth you like)

1/2 cup nonfat milk

Salt and pepper to taste, as well as whatever seasoning you like

Shredded cheddar cheese (optional)

Directions

Heat some olive oil on the sauté function. Add the onions, carrot and celery. Cook until the onion is soft.

Add the cauliflower, potato, and broth to the pot. Pressure cook for 5 minutes.

Once finished, release the steam. Using an immersion blender, purée the contents of the bowl until smooth.

Add the milk and seasonings. Using a whisk, and on the sauté function, cook for a couple of minutes. If you are adding the cheese, do it now and cook until melted. (You can also use the cheese as a topping when you serve it).

Serve with some chopped parsley and a drizzle of oil.

Chicken Thighs with Cauliflower

This was absolutely delicious. I prepped it a day ahead of time and the flavors melded together wonderfully.

Ingredients:

4 boneless and skinless chicken thighs

Balsamic glaze (from Trader Joe’s)

1 t. Fresh thyme, minced

1 clove garlic, minced

1 head of cauliflower, cut into florets

2 medium shallots, sliced thin

16 Kalamata olives, sliced

1 lemon

Fresh parsley for garnish

Directions:

Preheat the oven to 450.

Place the chicken in a Ziploc bag. Season with some salt and pepper. Add the balsamic glaze, thume, and garlic. Mix well and allow to marinate for awhile.

Combine the cauliflower and shallots in a large sheet pan. Toss with 4 t. olive oil, salt and pepper. Spread the vegetables out in a single layer. Bake until the cauliflower starts to brown (about 25 min).

Remove pan from the oven. Toss the vegetables. Clear 4 spaces on the pan. Add the chicken, making sure each piece has contact with the pan. Return the pan to the oven and cook until the chicken is done and the cauliflower are tender (about 20 min).

Remove from the oven. Toss in the olives. Grate some lemon zest over the pan. Squeeze the lemon juice to taste. Toss altogether. Sprinkle parsley over the top.

If you’re following Weight Watchers, this was 6 Smart Points.

 

Buttery Roasted Cauliflower

As always, cauliflower is one of my favorite vegetables – and it’s so easy to roast it.

Ingredients:

1 head cauliflower, cut into florets

2 large shallots, cut into wedges

Butter, melted

Olive oil

Salt & Pepper

Chives, chopped

Directions:

Preheat the oven to 450 (or convection 425). Place a roasting pan covered with aluminum foil in the oven while the oven is heating.

In a bowl, mix the cauliflower with the olive oil, salt and pepper.

Place this is the heated roasting pan and place it into the oven. Cook until the cauliflower is brown and soft.

Pour the melted butter over the cauliflower and sprinkle with the chives.

Potatoes? Nope…Cauliflower!

These are absolutely delicious…and addicting! I couldn’t stop eating them. The trick here is to make sure they get really brown and toasty – it may take longer than what’s recommended, depending on the oven. Mine always seems to take longer!

Ingredients:

1 small head cauliflower (or 1/2 head if large)

1 cup shredded cheese (whatever you like) – I added cheddar

1 egg

Salt & pepper

Directions:

Preheat the oven to 400.

Cut the cauliflower into florets. Pulse it in a Cuisinart until riced.

Add the cheese, egg, and seasonings and mix all of it in the Cuisinart.

Grease a muffin tin.

Place about 1 1/2 T. of cauliflower mixture in each muffin well. Smash it down to make it flat.

Bake until well browned (about 20 minutes or more). Cool slightly before removing it from the muffin pan.

 

Cauliflower Casserole

Cauliflower is so versatile and always delicious. This is a fancy way to prepare it, but well worth it.

Ingredients:

1 head cauliflower, cut into florets and cooked in the microwave

2 T. flour

1 egg

1 cup milk

2 cups shredded mozzarella cheese, divided

Shredded parmesan cheese

Salt and pepper to taste

 

Preheat the oven to 350.

Place cooked cauliflower in a casserole dish.

Mix together the flour, egg, and milk. Add the salt and pepper to taste. Add 1 cup of the shredded mozzarella cheese and mix well.

Pour it on top of the cauliflower and make sure the cauliflower is covered.

Sprinkle the remaining 1 cup mozzarella cheese on top. Top with some shredded parmesan cheese.

Bake for about 30 minutes. If it hasn’t browned, turn the broiler and, watching very closely, brown the casserole.

 

Curried Veggies

This is a spicy side dish, perfect for some chicken or beef! And it’s easy!

Ingredients:

1 head cauliflower, chopped into florets

2 carrots, chopped into 1/4 ” rounds

1 1/2 t. curry powder

1 t. garlic powder

1/2 t. turmeric

2 t. olive oil

Directions:

Place all ingredients in a large zip loc bag and shake to coat the vegetables with all the spices and oil.

Spread them on a large backing sheet and bake at 450 degrees for about 30 minutes or until they are brown – make sure not to burn them!

 

Cauliflower Mash

 

This is so similar to mashed potatoes that you won’t really miss all that starch, and it’s so much healthier! And a wonderful way to add more vegetables to your diet!

Ingredients:

1 large head of cauliflower, broken up into florets

1 package cubed pancetta from Trader Joe’s

3 cloves minced garlic

1/3 cup lowfat buttermilk

  1 T. Butter

Seasonings

1/2 cup shredded lowfat cheese

1 T. Chopped chives

Directions:

Boil  the cauliflowe and garlic until the cauliflower is tender.

In the meantime, fry up the pancetta until it is crisp. Remove from pan  and place on a paper towel-lined dish to drain the excess fat. Set aside.

When the cauliflower is soft, drain it and put it back in the pot. Add the butter, buttermilk and seasonings. With an immersion blender, puree the cauliflower.

Add  in the chives and pancetta and mix well.

Place the cauliflower puree in 2 small casserole dishes. Sprinkle the cheese on top.

Broil them until the cheese starts to turn brown and get crunchy.

 

 

 

 

 

 

Cauliflower Fried Rice

So good that you won’t even miss the real rice! This meal came together in a snap with Trader Joe’s cauliflower rice and a bag of peas and carrots!

Ingredients:

1 package (12 oz) cauliflower rice

1 cup frozen peas and carrots combo

1/2 diced onion

2 cloves minced garlic

2 chopped green onions

2 eggs, scrambled

3 T soy sauce

1 T oyster sauce

Dash of toasted sesame oil

Directions:

Scramble the eggs, chop up  and set aside.

Saute the onions, peas and carrots, and garlic in some olive oil until browned and softened.

Add the cauliflower rice, green onions, soy sauce and oyster sauce and cook until everything is warm and combined.

Add the eggs and mix it up.

Stir in the sesame oil and it’s ready to serve as a side dish or even a main dish!

 

A Different Kind of Steak

Yes, it is different because it’s a Cauliflower Steak! And talk about Dash-friendly! This is the perfect complement to any main course – so delicious and so healthy! 

Ingredients:

One head of cauliflower, cut into steaks about 3/4″ thick

Herbs and spices to your liking

Olive oil

Shredded parmesan cheese (optional)

Directions:

Preheat oven to 450.

Place cauliflower steaks on an aluminum foil lined cookie sheet.

Lightly brush each side of steaks with olive oil.

Season with your favorite spices and Parmesan cheese, if you’re using it.

Place in the oven for about 20 minutes. Turn then over, re-season and re-cheese them.

Cook until they are tender and brown!

 

Roasted Cauliflower & Red Pepper Soup

 

Here is a great recipe that can be customized with whatever spice you like! I, personally, like it plain because the roasted peppers already have quite a bit of flavor, but if you like, you can spice it up with paprika, cumin, dill, or anything else you fancy!

Ingredients:

4 medium red peppers

1 medium cauliflower, diced

1 onion, diced

3 garlic cloves, minced

4 cups of chicken stock

Olive oil

Salt & pepper to taste

Directions:

1. Cut the red peppers in half and scoop out ribs and seeds. Place them on a cookie sheet and broil them until the skins turn black. Take them out and cover them with aluminum foil until cooled. Peel the skin and chop up the peppers.
2. Roast the cauliflower in a 400 degree oven until crisp, turning them a few times.
3. While the cauliflower is roasting, sauté the onion and garlic in a little bit of olive oil in a large pot until caramelized.
4. Add the chicken stock and spices, if using, and simmer for a few minutes.
5. Add the chopped peppers, cauliflower, salt and pepper and simmer for 20 minutes.
6. Puree the soup with an immersion blender until creamy and simmer for a few more minutes.
7. Serve it up nice and hot! If you like, you can drizzle a little bit of olive or truffle oil on the top!

 

Mmm, mmm good!