Spice up your Cauliflower

If you’re on Pinterest or follow tons of Facebook food accounts (who doesn’t?), then you’ve probably noticed there is a new up and coming veggie. Cauliflower is super healthy AND super tasty! Studies have shown that cauliflower can boost heart and brain health, help fight cancer, and is packed full of vitamins and nutrients. When cooked the right way, this super food will have your kids wondering if it’s even a vegetable!

Honey Garlic Baked Cauliflower

This dish is perfect for weeknights. It doesn’t take a lot of time to make, and the crunchy texture will have the entire family asking for more.


·      1 small head of cauliflower cut into bite sized florets

·      2 cups panko breadcrumbs (Kikkoman brand preferred for even baking)

·      2 large eggs, whisked

Sauce Ingredients:

·      6 tbsp. honey

·      4 garlic cloves minced

·      1 tsp. onion powder

·      6 tbsp. water + 2 tsp. cornstarch

·      1 1/2 tbsp. low sodium soy sauce

·      1/2 tbsp. Sirracha sauce

Instructions: Preheat oven to 400F. Set whisked eggs aside in a small bowl. Set panko crumbs aside in a separate bowl. Dip cauliflower pieces in egg and then roll in panko until fully coated and place on a baking sheet lined with parchment paper. Repeat until all cauliflower is coated. About halfway through, your breadcrumbs may start to clump together from the egg coating touching it, making it harder to stick to the cauliflower. To help get these clumps to stay on the cauliflower, gently press them with on when coating the cauliflower. Bake for about 15-20 minutes or until coating is a dark golden brown and crunchy. While the cauliflower is cooking, make sauce on the stove. Add all sauce ingredients except the cornstarch + water. Bring to a simmer and stir until completely mixed. In a small bowl, completely dissolve cornstarch in water, then add to the mixture. Stir until sauce reaches a low boil again and cook until sauce thickens (about 2 minutes). Toss cauliflower in sauce and coat. Serve warm. Garnish with fresh chopped scallions if desired. Enjoy!

Cauliflower Fried Rice

This dish taste just like rice, but you don’t have to feel guilty eating it. This low carb meal is perfect when your Chinese food craving hits.


·      1 large head of cauliflower (chopped)

·      1 clove garlic, minced

·      ½ shallots minced

·      ½ cup of frozen peas and carrots

·      ½ cup of frozen corn thawed

·      2 Tablespoon of sesame oil (or olive oil)

·      2 Tablespoon soy sauce

Instructions: Preheat oven to 375 Degrees Fahrenheit. Chop the cauliflower into small florets and put them into a food processor. Pulse until it’s small and looks like rice. You may need to scrape the sides of the food processor once. In a bowl combine the cauliflower rice, sesame oil, garlic, shallots. Spread the cauliflower on a large baking sheet and roast for 8 minutes. Stir, spread again and roast for another 8 minutes. Add the veggies to the cauliflower rice and stir. Roast for an extra couple of minutes. Pour the soy sauce and stir. You can add 2 scrambled eggs, shrimp or chicken to this as well. Enjoy!

Roasted Cauliflower White Cheddar Soup

This soup is going to be your new favorite comfort food! This is perfect for the cold winter days quickly approaching.


·      1 large head cauliflower (2 – 2 1/2 lb.), cored and chopped into small bite size pieces

·      2 Tbsp. olive oil

·      Salt and freshly ground black pepper

·      3 Tbsp. butter

·      1 cup finely chopped yellow onion

·      3 1/2 Tbsp. all-purpose flour

·      1 clove garlic, minced

·      3 cups milk

·      1 (14 oz.) can low-sodium chicken broth

·      1/2 cup heavy cream

·      1 tsp. dried parsley or 1 Tbsp. chopped fresh

·      1/4 tsp. (slightly heaping) dried thyme or 1 tsp. chopped fresh

·      1 bay leaf

·      1/4 tsp. granulated sugar

·      4 oz. shredded sharp white cheddar cheese

·      Shredded (1 cup), plus more for serving if desired

·      1 oz. finely grated parmesan cheese (slightly packed 1/4 cup)

Instructions: Preheat oven to 425 degrees. Place cauliflower on baking sheet, drizzle with olive oil and toss to evenly coat, then spread into an even layer and season lightly with salt and pepper. Bake in preheated oven until golden, about 25 minutes. Remove from oven and set aside. In a large pot, melt butter over medium heat. Add in onion and sauté until tender, about 4 – 5 minutes. Add in flour and cook, stirring constantly 1 1/2 minutes, adding in garlic during last 30 seconds of cooking. While whisking, slowly pour in milk followed by chicken broth and cream. Add in parsley, thyme, bay leaf, sugar, roasted cauliflower and season soup with salt and pepper to taste (I used 1/2 tsp. salt but this may vary depending on how much salt you added to your cauliflower and how much salt you prefer). Bring to a boil, stirring constantly, reduce heat to low. Puree 3 cups of the soup in a blender (being careful as your working with hot liquids) and return to soup in pot. Remove from heat and stir in sharp white cheddar and Parmesan cheese. Serve warm garnished with additional shredded white cheddar and serve with fresh bread or croutons if desired.


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