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) 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”.
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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