New Ways to Incorporate Cauliflower Into Your Weekly Menus

Posted: September 10, 2021 12:32 pm

Cauliflower is naturally high in B vitamins. It is also a great source of fiber for you and your family. If you struggle to find delicious ways to add cauliflower to your family’s diet, consider these options.

Spicy Cauliflower Stir Fry

If you love spicy foods, then this cauliflower stir fry is the perfect dish for you. The great news is that you can have it on the table in under 40 minutes. If you prep your vegetables ahead of time, you can even have it ready in about 30 minutes. In addition to the cauliflower, this recipe incorporates onions, garlic, chili, ginger and scallions. Roasting the cauliflower first helps keep it firm.

California Chicken, Veggie, Avocado Cauliflower Rice Bowls

If your family groans when you tell them you are having grilled chicken again, surprise them by serving California Chicken, Veggie Avocado Cauliflower Rice Bowls. This recipe is perfect for a cookout because you prepare almost all of it on the grill. You can also have this option on the picnic table in under 30 minutes, so you will not miss much of the action. It relies on parsley, garlic, paprika and lemon pepper to give the chicken lots of flavor. Pair the chicken with steamed rice. You are sure to love the sweet and smoky taste of the bell peppers and zucchini in this option, which pairs beautifully with cauliflower and avocado.

Baked Buffalo California Wings

Put a new spin on wing night at your house with Baked Buffalo California Wings. Baking these wings gives them a crunchy taste that even picky eaters will adore. You can easily make this recipe vegan by using almond milk. If that is not your lifestyle choice, be sure to serve them with a delicious ranch dressing. Use the hot sauce that suits your family’s tastes. Consider putting all the dry ingredients in a plastic bag and adding the cauliflower to speed up the preparation process. Make clean-up a snap by covering your baking sheet with parchment paper.

Creamy Roasted Cauliflower Soup

If you love creamy soups, you are sure to love Creamy Roasted Cauliflower Soup. This gluten-free soup freezes very well, so consider doubling the recipe. Additionally, the soup warms up beautifully for lunch the next day. Onion, garlic and vegetable broth help build this soup’s hearty taste. These delicious bowls of soup are perfect for topping with parsley, nutmeg and lemon juice.

Three-Cheese Cauliflower Casserole

This recipe counts on Gruyère, fontina and pecorino cheeses for its delicious flavor. Still, you can easily substitute any Swiss cheese for the Gruyere, mild provolone for the fontina and Parmesan for the pecorino. Place a couple of paper towels in the strainer with the cauliflower to make sure you get it drained well, or your sauce may separate. Be sure to take the butter and flour mixture off the stove before stirring in the cheese to keep it from scorching. This recipe makes a great side dish, or choose to serve it as the main course during a meatless meal.

Low Carb Jambalaya with Chicken Shrimp and Sausage

You will love flavorful Low Carb Jambalaya with Chicken Shrimp and Sausage. The easiest way to make this dish is to use frozen cauliflower rice, but if you want to make your own, use a hand grater. Since cauliflower contains about 93% water, it turns to mush in the food processor. You can easily adjust the heat level of this recipe by adding more or less Cajun seasoning. You can also choose to use Andouille sausage or swap it out for beef smoked sausage. If you cannot find good shrimp, you can leave it out.

Cauliflower, Bacon and Parmesan Frittata

You will love Cauliflower; Bacon and Parmesan Frittata This Italian egg-based dish will make you want to eat cauliflower for supper. It is a very economical dish to make that is ready in minutes. In fact, it is so pretty that you will want to serve it to company. The great news is that it goes together in minutes and quickly cooks so that it is perfect for those nights when you and your family are hungry before you ever make it to the house.

Cauliflower Tots

Make hamburger night at your house extra special by serving cauliflower tots. These are grain and gluten-free, so almost everyone can enjoy munching on this low-calorie treat. These use almond flour, but you can easily use regular flour by cutting the amount in half. Using parchment paper makes it easy to clean up after making these. Of course, you can add all your favorite toppings, including cheese. Your family will be begging you to make these tots that bake in the oven for about 30 minutes. Make extra because you can freeze them for about 3 months so that you can grab them whenever you would grab regular tots, and these are much healthier.

Loaded Cheesy Mexican Cauliflower Rice

Put a new spin on Mexican cuisine by preparing Loaded Cheesy Mexican Cauliflower Rice. Consider buying frozen cauliflower rice for this recipe or use a hand grater. You can easily change the ingredients based on your favorites and adjust the heat level by adding more fire-roasted tomatoes or jalapenos. Serve this option with green onions, cilantro, cheese and sour cream in separate bowls, so everyone can finish their dish the way that they want.

Aloo Gobi

Aloo Gobi is the perfect side dish for your favorite Indian meal, especially in the fall and winter when you are looking for more filling options. Aloo means potato while gobi means cauliflower, but you will call this dish delicious. The trick to making this dish is to slice your potatoes evenly and cook them halfway done before adding the cauliflower. That way, your cauliflower does not get mushy before your potatoes get done. You can choose to add tomato paste to this dish if you choose.

Bang Bang Cauliflower

The ways that you can serve Bang Bang Cauliflower are almost endless. Consider serving them as an Asian-inspired appetizer or as a vegetable side dish. You can even serve them as a main dish for a meatless meal. The batter goes together fast because it is simply one part of your favorite flour and one part of your favorite milk. Then, coat each floret in panko. Working one floret at a time helps ensure that each piece gets evenly coated. You can use store brought or make your own at home. The sauce will make these mushy, so be sure to add right before your family comes to the dinner table.

Cinnamon Bun Cauliflower Smoothie

It is easy to start the day with cauliflower when you make delicious Cinnamon Bun Cauliflower Smoothies. Freezing the cauliflower for a few hours or overnight is key to creating this creamy smoothie. While this recipe calls for veggie protein powder, you can easily substitute cacao powder.

Mediterranean Cauliflower Salad

People who usually hate eating salad are sure to love this salad, and if you already love salad, then this recipe will particularly delight you. Chop your vegetables fine when you make this so that each bite has a mixture of different ones. You do not need any salad dressing, except for some high-quality olive oil. This salad tastes especially great when served alongside some grilled chicken.



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