Cauliflower Soup

Cauliflower is the newest rage on the health front. This versatile cruciferous vegetable as moved into the spot light over the past decade with the surge of new ways to curb our waistlines. Here is just one more way to enjoy this nutrient rich vegetable that will keep the digestive fires burning.

Roasted Cauliflower Soup

Ingredients:

• 1 large head of cauliflower

• 4 TBSP olive oil

• 1 tsp sea salt

• 1 large onion, chopped

• 4 cups water or vegetable stock

Directions:

1. Chop cauliflower into 2 inch pieces. Place in a 9x13 baking dish.

2. Rub cauliflower with 2 TBSP olive oil and sprinkle with salt.

3. Add 1/2 cup water to the dish and bake uncovered at 350 degrees for 1 hour or until cauliflower is tender.

4. Heat remaining olive oil in a large saucepan over low-medium heat.

5. Add onion and cook until soft.

6. Add cauliflower and 4 cups of water/stock.

7. Simmer until cauliflower is very soft (about 10 minutes).

8. Place soup into a vitamin or use an immersion blender to puree until smooth.

9. Transfer back into the pot and simmer. Serve.

Veggie Rice Bowls

Who doesn't like easy clean up in a busy work week? This meal fits that category. It's both flavorful and satisfying with both crunchy and sweet, this dish will have the family coming back for more. Bok choy, cauliflower and broccoli not only provide a powerhouse of nutrients but contain anti-inflammatory agents. As we now know, inflammation is linked to many health related disease like heart disease, Alzheimer's Disease, arthritis, and cancer. Choosing foods that will nourish the body will allow it to be able to fight off diseases.

Veggie Rice Bowls

• 1/2 cup brown rice
• 2 carrots, sliced
• 1/2 head cauliflower, chopped into bite-sized pieces
• 1 head broccoli, chopped into bite-sized pieces
• 1 head bok choy, green and small portion of white parts, cut into bite-sized pieces
• 1/2 bunch garlic chives
• 2 TBSP sesame oil
• 3 TBSP Tamari  
• 1 1-inch piece of ginger, diced
• 1 TBSP rice vinegar
• 2 eggs

Directions:

1. Place 1/2 cup rice with 1 cup water in a covered pot and bring to a boil. Simmer until rice is done, about 20 minutes. Set aside.
2. Preheat oven to 450 degrees. Place cauliflower and broccoli on a sheet pan. Drizzle with olive oil, toss thoroughly to coat. Arrange in a single even layer and roast 18-20 minutes. Remove from oven.
3. While the rice, cauliflower and broccoli are cooking, heat 2 tsp. olive oil in a large pan on medium-high. Add carrots, ginger, and white bottoms of scallions. Cook, stirring occasionally, 2-3 minutes. Add the bok choy and stir for another 1-2 minutes.
4. Add to the pot, the roasted vegetables and rice. Add garlic chives, tamari, seasame oil and vinegar. Cook until heated thoroughly 2-3 minutes.
5. Move mixture to one side of the pan. Crack the eggs into the pan mixing them together and cooking until done. Mix eggs into vegetables. 
6. Divide into two bowls and top with green parts of scallions.

Serves: 2 bowls

Cauliflower Enchilada

We have been told for years to choose vegetables that are dark green as they have the most health benefits.  I'm here to tell you that cauliflower is the exception! Cauliflower contains many antioxidants and phytonutrients that have been shown to protect us against cancer.  The fiber contained in cauliflower also helps with satiety, weight loss and a healthy digestive tract.  Fall is a great time to take advantage of cold crops.  My daughter, who visited a farmer's market in Pennsylvania, brought back fresh cauliflower. During the work week, I needed something fast to make for supper.  This was the result.  I hope your family likes it as much as mine.

Cauliflower Enchilada 

• 8 corn tortillas
• 8 ounces sliced mushrooms
• 2 cups chopped cauliflower
• 1 can black beans
• 1/2 tsp cumin
• 1/4 tsp coriander
• 1/8 tsp garlic powder
• 1/8 tsp onion powder
• Salt and pepper to taste
• Enchilada sauce
• Cheddar cheese (optional)

Directions:

1. Preheat oven to 350 degrees.
2. In a 9x9 casserole dish, add 1/4 cup enchilada sauce and swirl to coat, set aside.
3. In a skillet add 1/4 cup of water and cauliflower, cover and steam for several minutes.  Add mushrooms and continue to steam for another few minutes.  Add seasonings.
4. Arrange four corn tortillas in the corners on the dish. Add half of the prepared cauliflower and mushroom mixture. Top with additional corn tortillas and add remaining mixture.  
5. Pour enchilada sauce over mixture.  Sprinkle cheese, if using, over top of sauce.
6. Bake for 15 minutes or until the cheese is melted or the sauce is bubbling.
7. Serve with fresh guacamole.

Vegetable Korma

On a cold, winter night, vegetable korma warms the tummy.  This recipe is easy on the budget and calories.  Total time to prep and cook is less than an hour.  Usually on a work night, I try to prepare food under 30 minutes.  If there is extra time in the schedule, consider making this dish.

Vegetable Korma

• 1 1/2 TBSP butter

• 1 cup chopped onion

• 1 TBSP minced peeled ginger

• 3 garlic cloves, minced

• 1 TBSP tomato paste

• 1 1/2 tsp ground cumin

• 1/2 tsp ground red pepper

• 1/4 tsp ground tumeric

• 1/8 tsp ground cinnamon

• 1 cup frozen edamame

• 1 (12-ounce) baking potato, peeled and diced

• 1 cup vegetable broth

• 1 tsp all-purpose flour

• 3 cups cauliflower florets

• 2 cups hot cooked long-grain brown rice

Directions:

1. Melt butter in a saucepan over medium-high heat. Add onion, and saute for 2 minutes. Add 1 tablespoon ginger and garlic; saute for 30 seconds, stirring constantly.

2. Stir in tomato paste and next 4 ingredients (through cinnamon); saute for 1 minute, stirring frequently.

3. Stir in edamame and potato.

4. Combine broth, flour, and milk, stirring until smooth. Add broth mixture to pan, and bring to a boil. Reduce heat and simmer for 8 minutes, stirring occasionally.

5. Stir in 3 cups cauliflower, and simmer for 9 minutes or until the vegetables are tender. Serve over hot rice.

6. Yield: 4 servings (1 1/4 cups vegetable mixture and 1/2 cup rice)

adapted from Cooking Light