When I was growing up, I would only eat cauliflower if it was smothered in Campbell’s Cheddar Cheese soup. As I continue to hear and read more, I am learning that this beautiful vegetable can actually taste delicious all on its own, without requiring cheese topping! In addition, cauliflower is really good for you…it’s a cruciferous vegetable, like its cousins kale and broccoli. It’s packed with fiber – over 9 grams in every 100 calories – so it’s helpful for your digestive system. And not to get too technical, but research investigating inflammation related health issues have found that vitamin K, and glucosinolates / isothiocyanates in cruciferous vegetables, could provide benefits by reducing inflammation in the body.
Cauliflower is also very versatile, and you can eat it raw (the little florette makes it perfect for dipping – okay I still like it with a little cheese now and then!) or it can be made into hummus, pizza crust, soup or roasted/sauted by itself – there are so many opportunities for fitting cauliflower into your diet. Check out our pinterest page for recipes using cauliflower! Its fairly neutral taste makes it a great option for mixing with different spices to completely change its taste. For example, you can actually turn cauliflower into an anti-inflammatory approved “rice” and depending on the seasonings you choose, you can add an Asian seasoning mix to make it taste like it is coming from your favorite Chinese restaurant, or you can add cinnamon or stevia for a sweeter option. Whatever way you like cauliflower, it’s certainly not your garden variety “flower”.
How to make “rice” from cauliflower:
- De-stem a head of cauliflower and cut into florettes
- Place 6–7 florettes into a food processor and pulse until reaching a rice-like consistency. Remove the “rice” and repeat with remaining florettes.
- Place a medium stockpot on the stove and fill with 4 cups of chicken broth. Bring broth to a boil. (If you are planning on adding stevia or sweeter spices, use water instead of chicken broth)
- Add “rice” and cook for 1 minute. Drain “rice” and season to taste.
A few tips for this versatile vegetable:
- Avoid spotted and “dull” cauliflower
- Don’t overcook your vegetable, as it will be mushy and not as tasty
- We are still in cauliflower peak season – best from December through March!
Check out some of our anti-inflammatory recipes on this page or on our Pinterest boards:
Simple Spanish Rice
- 1 cup green or colored bell peppers chopped
- 1 large tomato peeled and diced
- ½ cup finely chopped onion
- 2 Tbsp olive oil
- 4 cups cauliflower rice
- 1 cup chicken broth
- 1 tsp each salt and pepper or to taste
- 1 tsp cayenne or chili powder or to taste
- In a saucepan or skillet, saute peppers, tomato and onion in oil until tender. Add broth to the pan and bring to a boil.
- Add cauliflower rice and seasonings to the pan and mix to combine. Cook for 1 minute or until heated through. If soupy, drain broth from the dish and serve hot.
Buffalo Chicken Soup
- 2 ¼ lbs chicken breast cooked and shredded
- 2 Tbsp olive oil
- ⅓ lbs yellow onion diced
- ⅔ lbs celery diced
- 2 lbs cauliflower chopped
- 12 oz coconut milk
- 4 ½ cups chicken broth
- ½ cup Frank’s RedHot sauce or to taste
- 1 tsp garlic minced
- 1 tsp salt
- 1 tsp pepper
- ¼ tsp dry dill
- 2 Tbsp cilantro
- Green onion chopped for garnish
- Heat olive oil over medium heat in a medium skillet. Add celery and onion and cook until onion is translucent.
- Meanwhile, steam cauliflower until softened. Add to a blender and blend to a chunky smooth consistency.
- In a soup pot, combine chicken, cauliflower, onion & celery, coconut milk, chicken broth, hot sauce, garlic, salt, pepper, dill and cilantro. Cook over medium heat until soup boils, stirring periodically.
- Reduce heat, cover and simmer for 30 minutes.
- Serve hot, garnished with green onion.
Creamy Cauliflower Alfredo Sauce
- 6 large cloves garlic minced
- ⅓ cup onion chopped
- 2 Tbsp olive oil
- 6 cups cauliflower florets
- 2-3 cups chicken broth or water
- 1 Tbsp Dijon mustard
- 2 Tbsp nutritional yeast
- 2 tsp each salt and pepper or to taste
- ½ cup coconut milk
- Saute the minced garlic and onion with olive oil in a large nonstick skillet or saucepan over low heat. Cook 1-2 minutes, or until the garlic is slightly softened and fragrant but not browned (browned or burnt garlic will taste bitter).
- Add the cauliflower and continue cooking an additional 1-2 minutes. Add chicken broth, cover and bring to a boil. Reduce to low heat and continue cooking about 5-8 minutes, or until cauliflower is fork tender. Do not drain.
- Use a ladle to transfer the cauliflower to the blender. Add mustard, nutritional yeast, salt, pepper and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce.
- The addition of a little bit of olive oil adds to the flavor and keeps the sauce really smooth. My kids like the addition of parmesan cheese. If your diet allows, experiment and try it with parmesan as a thickener and about 4 oz of cream cheese.
- This sauce goes a long way so make a big batch and store in an airtight container in your refrigerator up to 1 week. Or, use what you need and store the leftover sauce in small freezer zip top bags and pop what you need out of the freezer for a quick sauce with a future meal.
Chicken and Broccoli Alfredo
- 2 cups leftover or rotisserie chicken shredded or cut into bite-size pieces
- 2 cups broccoli florettes
- 3 cups spiralized zucchini dried
- Salt, pepper and garlic powder to taste
- 2 cups creamy cauliflower alfredo sauce see recipe above
- In a medium sauce pan, steam broccoli to your liking or until tender-crunchy, about 6-8 minutes.
- Meanwhile, add dried zucchini and spices to a large nonstick skillet and simmer, stirring occasionally until warm. Add chicken and steamed broccoli. Continue cooking over medium heat until heated through.
- Divide among plates and top with heated cauliflower alfredo sauce. Serve hot!
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If you’re interested in an anti-inflammatory lifestyle and more information (and recipes) like this, check out The Official Anti-Inflammatory Diet Masterclass. Or email us at info@VitalityConsultantsLLC.com for more details.
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