This family-friendly vegetable is versatile and tasty. Transform a classic cauli into something really special for supper!
Cauliflower is an incredibly versatile food with the magical ability to be transformed into rice, pizza dough, and Alfredo sauce, among many other things. It has some serious health benefits, and contains the anti-cancer compound sulforaphane, as well as being high in Vitamin C and selenium, both of which work together to strengthen the immune system.
Although the best way to eat cauliflower is right out of the garden (the more it’s processed, the more nutrition is lost), it can still be enjoyed lightly steamed or made into cauliflower rice (pop raw cauliflower pieces into a blender for a few seconds until it resembles fine rice, then lightly fry in oil) to enjoy its health benefits. Cut up raw and dipped into hummus or a mix of probiotic yoghurt, miso paste, sesame oil, and garlic can also yield cauliflower’s full health benefits, as well as helping to heal your gut with lots of good bacteria.
- Cauliflower & Kumara Mash
- 1 head of cauliflower
- 1 kumara, peeled
- 1 cup natural probiotic or Greek yoghurt
> Chop up cauliflower and kumara and place into a pot of boiling water. Cook until tender.
> Using a slotted spoon, transfer the cauliflower pieces to a blender. Blend for a few seconds and then add the yoghurt. Blend until you have your preferred consistency. Serve.
TIP: Can be frozen in ice cube trays to be thawed when needed.
- Cauliflower & Turmeric Bites
- Half a cauliflower (about 500g)
- 1 onion
- 1 tbsp oil
- 1 tsp turmeric
- 2 tbsp flour
- 2 eggs
- 1 cup grated cheese
- Salt and pepper
- 2 tbsp sesame seeds
> Pre-heat oven to 180° bake. Place the cauliflower and onion into a food processor and pulse for a few seconds until it resembles fine rice.
> Place oil in a frying pan and pour cauliflower mixture in. Add the turmeric and cook over medium heat for a few minutes, stirring, until softened and the turmeric is well mixed through. Turn off the heat and let mixture cool until no longer hot.
> Transfer the cauliflower mixture to a bowl and add the flour, eggs, cheese, salt, and pepper, and mix well.
> Spoon mixture evenly into a greased 12-hole muffin tray and sprinkle with sesame seeds. Bake in the oven for about 30-45 minutes, until slightly golden on top.
- Cauliflower Fettuccine Alfredo
- 5 cups cauliflower
- 1 tsp vegetable stock powder
- ½ cup grated cheese (tasty, Edam, mild, and Colby all work well)
- 1 tbsp butter
- Salt and pepper to taste
- 150 – 200g cooked fettuccine pasta
> Fill a large pot with water and bring to the boil, then add the cauliflower. Cook for 7-10 minutes or until cauliflower is tender. Do not drain.
> Using a slotted spoon, transfer the cauliflower pieces to a blender. Add 1 cup leftover cauliflower water, as well as the vege stock powder, cheese, butter, salt, and pepper. Blend in a high-speed blender or purée for several minutes until the sauce is very smooth, adding more water depending on how thick you want the sauce. Serve over cooked fettuccine.
ages & stages
School Kid: Cauliflower Fettuccine Alfredo – a healthy twist on an old classic
Toddler: Cauliflower & Turmeric Bites – great for lunch boxes
Baby: Cauliflower & Kumara Mash – tasty for a small palate
Turmeric is a great immune system booster and anti-inflammatory. It can help with tummy upsets, sleeping, and bone or joint pain.