Roasted Cauliflower

Cauliflower is a cruciferous vegetable and a member of the same family of plants that includes cabbage, Brussels sprouts, kale, collard greens, and most closely to broccoli. Although it used to be considered a winter vegetable, it is available in California year round. Recently I was at the grocer and was thrilled to see several beautiful colors of cauliflower on the shelves. China and India are the top producers of cauliflower and broccoli with China producing about half of all the cauliflower in the world.

Cauliflower packs a nutritional punch. A one-cup serving of steamed or boiled cauliflower is high in dietary fiber providing about 3-1/2 grams and has less than 30 calories! It is an excellent source of vitamins C, K and folate and is a very good source of other B vitamins, tryptophan and omega 3 fatty acids. Cauliflower, and other cruciferous vegetables, contain phytonutrients in compounds called crucifers that have been proven to reduce the risk of prostate and breast cancers and are extremely important for colorectal health. In addition, it is being researched for its ability to help the liver detoxify cancer-causing substances.

Cauliflower can be cooked many ways including boiling and steaming, roasting, pickled, sautéed or eaten raw. If you are trying to cut down on potatoes, boiling and mashing cauliflower makes a light alternative to them. They can be buttery with a minimum of added fat but are watery by themselves so if you are mashing them, don’t add fluids until you need to. They have a slightly sweet and nutty flavor and can be adapted to almost any meal or cuisine. Indian cuisine usually pairs cauliflower with turmeric which has its own health preventative qualities when used in that combination. Many different cultures use cauliflower with varying spices so be free to try herbs and spices that you are fond of with this treat.

Roasted cauliflower

serves:  4-6

I like to roast several vegetables in the oven at once to have on hand for leftovers. This simple method also works for carrots, green beans, asparagus, broccoli and broccolini (broccoli rabe), and onions to name a few.  For those people who don't really like cauliflower, this recipe may convert you!

Break up a head of cauliflower into florets and place in a roasting pan. (It is okay to use a knife to cut up the bigger bunches).  For four cups of vegetable, toss with about 2 tablespoons of olive oil and season with 1/2 teaspoon of kosher or sea salt and a light sprinkling of pepper. You may also use garlic infused olive oil which makes your kitchen smell heavenly!  Toss all together with your hands to evenly distribute the oil and seasoning.  Cook at 350 degrees for about 20 minutes or until crisp tender. Stir the cauliflower once while in the oven to make the pieces roast evenly. The time will vary depending on how big the pieces are. When they start to brown, watch them closely so they don’t burn.

85 calories for a one-cup serving

Suggested Menu

1 cup roasted cauliflower
½ cup fresh grape or pear tomatoes (try the sweet yellow ones)
½ cup mushrooms sautéed in 1 teaspoon olive oil and with a pinch of salt and pepper, broth added if needed
3 oz. grilled beef (the sautéed mushrooms are a great topping for the beef)

350 calories

P.S. If you really need a starch, add about 120 calories for a small whole-grain roll or ½ cup of brown rice. Also, if you love onions, sauté some of them in with the mushrooms to spoon over the beef – Yum!

- Kim Fielding