Cauliflower Steak with Lemon Caper Sauce

1 head cauliflower, cleaned and sliced into steaks 1/2 inch thick

Olive oil or refined coconut oil

Salt and pepper

For the Sauce

2 teaspoons olive oil

2 shallots finely minced

1/3 cup dry white wine

3 tablespoons fresh lemon juice

2 tablespoons capers

1/4 cup minced fresh parsley

2 teaspoons margarine or butter

Place cauliflower steaks on cookie sheet lined with parchment paper. Brush 

lightly with oil then season with salt and pepper. Roast at 425 degrees for 15 

minutes. Flip over and continue roasting for another 15 minutes or until golden 

brown.

To make the sauce, heat 2 teaspoons of olive oil in a skillet over medium 

heat. Add the shallot and sauté for 3 minutes. Add the wine, lemon juice and 

capers and cook, stirring until the liquid reduces slightly. Turn off the heat and 

add the parsley. Add the butter and stir until melted.

Pour warm sauce over the cauliflower steaks.

Modified slightly from Robin Robertson's recipe at One Green Planet

Cauliflower Salad

This healthy salad lasts in the fridge for days. The onions being pickled is optional, but they do take the salad to the next level.

1 medium head cauliflower, about 1 3/4 to 2 pounds (6 to 7 cups small florets)
1/2 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon finely grated lemon zest (from 1 lemon)
1/4 cup fresh squeezed lemon juice, plus more to taste
1/4 cup olive oil
1/4 teaspoon crushed red pepper flakes
1 (15-ounce) can chickpeas, drained and rinsed (or use 1 1/2 cups cooked chickpeas)
1/2 cup fine fresh herbs like parlsey, dill, or tarragon, chopped
1/2 cup pickled red onions, chopped, or plain red onions, see the pickled onions recipe below.

Cut away leaves and the core from the cauliflower. Then cut or pull the cauliflower apart into little florets and add to a large bowl. Chop longer stems into small pieces, and then add to the bowl with florets.

Season with 1/2 teaspoon of fine sea salt and 1/2 teaspoon ground black pepper, and then toss the cauliflower around the bowl until all the florets have had a chance to be seasoned.

To make the dressing, whisk the lemon zest, lemon juice, olive oil, red pepper flakes, and a pinch of salt together until creamy and emulsified.

Add the chickpeas, herbs, pickled onions, and the dressing to the cauliflower. Toss until everything is evenly coated. Taste, and then season with additional salt, pepper or lemon juice.

The cauliflower salad does taste best when given some time to marinate. When possible, let the salad marinate, stirring from time to time, for at least 30 minutes before serving. The salad will keep, covered in the refrigerator, up to one week.

Pickeled Onions

1medium red onions, halved and thinly sliced
1 cinnamon stick
3 whole cloves
Pinch crushed red pepper flakes
1/2 cup (240 ml) apple cider vinegar
1/4 cup (120 ml) freshly squeezed lime juice
1/4 sugar
1/2 tablespoon kosher salt

Add sliced onions to a medium bowl. Pour enough boiling water over onions so that they are covered. Count to 10 then drain. Add onions to glass jars (or glass container with lid).

Toast cinnamon, cloves, and the red pepper flakes until fragrant in a small saucepan over medium heat, 3 to 5 minutes. Whisk in the vinegar, lime juice, a 1/4 cup of the sugar, and salt.

Bring to a simmer and cook until the sugar and salt have dissolved, 1 to 2 minutes. Taste for sweetness then add more sugar as needed.

Pour brine over the onions. Allow to stand at room temperature until cooled. Serve or cover and refrigerate up to 2 weeks.

Source: imspired taste

Quick and Simple Italian Soup

1 (32 oz.) box (4 @cups) Vegetable broth
1 can (@15 oz.) diced tomatoes (with basil, garlic and oregano is best)
1 Tab. Italian seasoning
1 large bag (@ 12 oz.) frozen Italian vegetable mix (Cauliflower, Broccoli, Zucchini, Italian Green Beans, Red Peppers, Carrots, Baby Lima Beans)
1-9 oz. package tortellini
Heat broth and tomatoes to boiling. Add frozen vegetables according to package directions (or @ 8 minutes) minus the time it takes to cook the tortellini, (or @3 minutes) according to that package's direction. Add tortellini and finish cooking the soup.

Serves 4, @323 calories per serving, 6 g. Fat, 51 g. Carbs.

Source: modified slightly from the recipe at Giant food store via Brenda

Marinated Vegetable Salad

source

¾ cup sliced mushrooms
¾ cup halved cherry or grape tomatoes
¾ cup sliced zucchini
¾ cup peeled, chopped carrots
1 small sweet bell pepper, chopped
½ cup broccoli florets
½ cup cauliflower florets
½ teaspoon minced garlic
½ teaspoon salt
¼ teaspoon dry mustard
¼ teaspoon pepper
½ teaspoon chopped fresh chives
1 tablespoon red wine vinegar
2 teaspoons fresh lemon juice
1 tablespoon olive oil

Place all vegetables in a large bowl.
Place remaining ingredients (garlic through olive oil) in a jar with a lid and shake until completely combined.
Pour dressing over vegetables.
Refrigerate salad for at least 2 hours (or overnight).

Note: Vegetables may be changed according to what you have available at the time.

source: The Seasoned Mom

Moroccan Cauliflower Pot Roast

source

2 tsp ground coriander
1 1/2 tsp ground cumin
1 1/2 tsp chili powder
1 tsp turmeric
3/4 tsp sugar
1/2 tsp cinnamon
1/2 tsp salt
1/2 tsp black pepper
1 large head cauliflower
3 tsp olive oil, divided
1 onion, sliced into 1/2 inch wedges
1 clove garlic, sliced or minced
1 (15 oz.) can chickpeas, drained and rinsed
3 Tab raisins
2 cups vegetable broth

Preheat oven to 375F. In bowl, combine spices and sugar. Slice stalk from the cauliflower head so it sits flat. Score bottom with an X. Brush with 1 1/2 tsp olive oil and coat with spice mixture.
Heat another 1 1/2 tsp of olive oil in a large, heavy pot. Add onion slices and garlic. Cook 5 minutes. Add chickpeas and raisins. Cook 3 minutes. Add broth and simmer while you add the cauliflower to the pot, spice side up. Cover and bake 30 minutes. Remove cover and nake 30 minutes more. To serve, slice cauliflower into wedges and spoon chickpea mix with liquid onto the plate.

(1/6 of dish)
136 calories
6 g. protein
22 g. carbs
6 g. fiber
4 g. fat
379 g. sodium

source: Prevention Magazine, May 2016 issue

Cauliflower

Perfect Portion : Eat as much as you would like.

• Has anticancer compounds, especially lung, stomach, colon, rectal and breast cancers