Super Food: Cauliflower Recipes

It’s that time of the week again, the day that [twitter-follow screen_name=’MrsToronto1′]   shares her recipes from the pages of her Super Food Cookbook. Today is a bit of a special one from the perspective of those that abide by the rules of the low carb lifestyle, as items such as rice, and pizza are on the menu. Not that kind of rice, or your traditional pizza dough, as traditional rice dishes and wheat flour are not a part of any low carb shopping list. Both of the selections I speak of are made from this weeks Super Food selection, Cauliflower. If you are sitting comfortably at the cyber table of never-ending nourishment, it is now time to dig in!

Roasted Curry Cauliflower Dip 

3/4 cup Balkan-style plain yogurt

1/4 cup extra-virgin olive oil

1 tsp curry powder

1/2 tsp salt

1/2 tsp ground cumin

1/2 tsp ground coriander

1/4 tsp ginger

1/4 tsp pepper

1 head cauliflower

1 large onion, cut into eighths

6 cloves garlic

1 tbsp lemon juice

3 tbsp chopped fresh coriander

In large bowl, stir together 1/3 cup of the yogurt, oil, curry powder, salt, cumin, coriander, ginger and pepper. Cut cauliflower into florets; add to yogurt mixture along with onion and garlic, tossing to coat.

Spread on large foil-lined baking sheet; roast in 425°F (220°C) oven, stirring once, until tender and browned, about 40 minutes. Let cool.

In food processor, purée cauliflower mixture, remaining yogurt and lemon juice until fairly smooth with a few chunks. Stir in coriander.

Cauliflower ‘Rice’

2 tbsp. olive oil

1 medium onion, diced

1 head cauliflower, trimmed and chopped

¼ tsp. salt

In a large skillet, heat olive oil over medium heat.  Add onion and sauté onion over medium heat 8-10 minutes, until soft.

As the onion is softening place cauliflower in a food processor until the texture of rice. Add cauliflower to skillet, cover and cook 5-10 minutes, until soft.  Add salt.

Use as a side dish, as you would with rice. You can also play with spices to add an extra kick to the ‘rice’.  If you do add spices, add them to the oil before sautéing the onion. Enjoy!

Flourless / Gluten Free Cauliflower Crust Pizza  

2 cups grated cauliflower (food processor or hand-held grater)

3 egg whites

1 cup cheese of choice

3/4 cup pizza sauce or Basil Pesto 

Pizza toppings of choice – everyone loves their pizza their own way!

Pre-heat oven to 450 F.

Lightly grease a pizza pan.

Place grated cauliflower in a frying pan over medium heat and cook until translucent.  Add egg whites, and cheese, and blend until smooth.

Spread dough out evenly, and thinly over pizza pan. Bake for 25-35 minutes (depending on your oven – *see below).

Remove the crust from the oven. Add pizza or pesto sauce, and toppings.

Put pizza back into oven 10-12 minutes, until cheese is melted.


Sweet Pepper & Cauliflower Salad 

1 small cauliflower

1 large red pepper, diced

1 large yellow pepper, diced

2 large cloves fresh garlic, minced

2 tablespoons red wine vinegar

juice of 1 large lemon + zest

1 teaspoon Dijon mustard

1/2 teaspoon salt

1/4 teaspoon black pepper

1/4 cup olive oil

a large handful each of basil & parsley, torn

Cut the cauliflower into small florets, and add to a pot of salted, boiling water. Cook for a minute to blanch, and then drain and rinse with cold water. Add the room temperature cauliflower along with the diced peppers into a large serving bowl.

In a small jar, combine all the dressing ingredients and shake. Pour dressing over salad and toss well to coat. Let the salad marinate for at least 15 minutes or up to one hour. Scatter basil and parsley over top before serving.


 Cauliflower and Broccoli with Ginger 

1 tsp vegetable oil

1 small onion

1 tbsp fresh, finely grated ginger

4 cups cauliflower and broccoli florets

1/2 cup low-sodium chicken broth

Add 1 tsp vegetable oil to a hot large frying pan set over medium. Add 1 chopped small onion and 1 tbsp finely grated fresh ginger. Cook until onion softens, 2 to 3 min. Add 4 cups mixed cauliflower and broccoli florets and 1/2 cup chicken broth. Cover, stirring occasionally, until cauliflower is fork-tender, 5 to 6 min.


That brings to a close another batch of deliciousness served up hot and fresh the way that Mom used to make. That is, if she was cooking for a health conscious, fitness minded family living in this modern age. Just because the foods we choose are healthy in their selection, does not mean that they can’t also be of the incredibly appetizing variety also. The Super Food Cookbook will be opened once again in a week to show us some the ways we can cook our next Super Food, but until then I hope that you enjoy these.

Tomorrow of course brings another edition of the weekly Muscle series. This as always is the column where muscle and mass meet to strategize and scheme. the latest edition will no doubt provide plenty of food for thought on how to approach your future weight training sessions. I look forward as always to seeing you here,

Happy Lifting!


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4 comments for “Super Food: Cauliflower Recipes

  1. Nathan
    August 5, 2012 at 12:01 pm

    It never fails. Everytime I read these sunday quikies my mouth begins to water and my stomach grows. Well played Matttoronto, well played. Thanks!

    • August 5, 2012 at 3:53 pm

      Thanks for your never-ending support Nathan! Your enthusiasm is what keeps us working hard. That pizza looks pretty great to me right now!

  2. Anonymous
    August 5, 2012 at 10:35 am


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