Photo: Getty Add might to your meals with this unsung hero. It’s packed with vitamin C, fiber and phytonutrients.
AVAILABLE in white, purple, orange and green, cauliflower has a lightly sweet and creamy finish once cooked. Consequently, it’s loved by most when baked or roasted and is even a great “sneaky” vegetable. You can mince it and stir into a meatloaf before cooking or blend a small amount into sauces.
Just one serving of cauliflower contains 77 percent of the recommended daily value of Vitamin C and is a good source of fiber, protein, vitamin K, magnesium, potassium, manganese and B vitamins.
Grated cauliflower makes a surprisingly delicious side. Stir it into cooked rice or enjoy it as a complete grain substitute. All of the following make four full servings. It may look like a lot of cauliflower at first, but vegetables shrink as they cook, rather than expanding like rice.
Steamed Method
Steam 1 1/2 lbs of cauliflower florets until tender, about 6 to 8 minutes. Let cool for a few minutes then mince with a chef’s knife or pulse in your food processor until the cauliflower is roughly the size of cooked rice grains.
Microwave Method
Grate or finely mince 1 1/2 lbs of cauliflower with a chef’s knife or by pulsing it in your food processor or blender. It will make about 6 cups. Put the cauliflower in a large, microwave safe bowl, and cover firmly with plastic wrap. Do not add any liquid. Microwave on high for 3 to 4 minutes or until the cauliflower is al dente. Carefully remove the plastic wrap, as steam will escape. Fluff with a fork.
Sauteed Method
Grate or finely mince 1 1/2 lbs of cauliflower with a chef’s knife or by pulsing it in your food processor or blender. It will make about 6 cups. Heat 2 tablespoons of oil in a large skillet over medium heat. Add the cauliflower and saute for 3 to 4 minutes. Stir in a 1/2 cup of allergy-friendly chicken or vegetable broth, reduce the heat to medium low, cover and cook for 2 to 3 minutes. All of the liquid should absorb and the cauliflower should be al dente. If any liquid remains, remove the lid and saute for another minute, or until it evaporates.
Allergy-Friendly Cauliflower Recipes
Spanish Rice and Cauli Bowls
One-Pan Curry Roasted Cauliflower Dinner
Cauliflower Fritters with Garlic Dill Sauce
