Cauiflower can be a great low-carb alternative to rice and pasta. One cup of cauliflower contains 5 grams of carbs, while one cup of cooked white rice contains 45 grams of carbs.
Cauliflower contains sulforaphane, a compound found in many cruciferous veggies like broccoli and Brussels sprouts, which has been linked to having protective effects against certain cancers.
Cauliflower is rich in Vitamin C! One cup of chopped cauliflower provides 85% of the daily vitamin C recommendation.
SOURCE: Sofia Sanchez, MBA, RD, LDN, Community Health Specialist, Alabama Cooperative Extension at Auburn University
The Buttered Home’s Cauliflower Salad
Cauliflower Salad is a new favorite over at The Buttered Home. I love cauliflower in all of its many forms: roasted, mashed, or made into a pizza crust. But the family, not so much! I like to buy fresh riced cauliflower in the produce section, as it saves me time, but ricing your own is fairly easy in a food processor. Once it is riced, it is so versatile. This recipe uses cauliflower in its purest form. No cooking required! It’s similar to coleslaw but with a touch of Italian flavor and lots of freshness from the cauliflower, tomatoes and the peppery arugula greens. It will soon be a favorite in your home, too! See more recipes at thebutteredhome.com and on Facebook @thebutteredhome.
2 cups uncooked, riced cauliflower
1 cup chopped tomatoes
1 1/2 cups chopped arugula
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup reduced-fat Italian dressing
Prep tomatoes and arugula. Add to riced cauliflower in a large bowl. Season with salt and pepper. Mix well. Add dressing, stir and chill in the refrigerator for at least an hour. Serve and enjoy!
Cook of the Month: Kathy Phillips, Wiregrass EC
Watch Kathy prepare this month’s winning recipe on her Facebook page, Kathy’s Southern Kitchen!
When a friend shared her recipe for Bang Bang Cauliflower with Kathy Phillips, she warned her it was addictive. But the recipe called for deep frying the vegetable, and Kathy wanted to change it up a bit and make it healthier, so she decided to roast the cauliflower. “It was absolutely delicious,” she says. “Roasting the cauliflower really brings out all of its delicious flavor. And she was right, it’s addicting!”
Kathy, a Dothan resident and member of Wiregrass EC, says her family loves the recipe “and we eat it like popcorn… with the exception of my husband. He’s not a fan of cauliflower. But he’s a sweetheart and said that if he did like it, this would be his absolute favorite!”
She says the crunchy dish is a favorite to serve to her carb-counting friends, and makes a fantastic appetizer. “I also serve it as a main dish alternative for some of my vegetarian friends and family members. If there are any leftovers, they reheat beautifully. Honestly, it’s good with everything and the sauce really gives it pizazz.”
Kathy says her love of cooking was inspired by her mother and grandmother. “I love how food brings people together. No matter where a party or gathering is located in a home, people always seem to gravitate toward the kitchen. It’s the heart of the home.” She had taught cooking classes in Houston, Texas, before moving back to her hometown of Dothan, and a year ago created a Facebook page, Kathy’s Southern Kitchen, where she shares simple recipes. “I want to help those that feel intimidated in the kitchen know that they can get in there and create something delicious,” she says. — Lenore Vickrey
Bang Bang Cauliflower
1 head cauliflower
1 cup buttermilk
1 cup panko breadcrumbs
1 tablespoon seasoning salt
1/2 cup mayonnaise
6 teaspoons sweet Thai chili sauce
3 teaspoons sriracha
2 teaspoons rice vinegar
Cilantro or green onions, garnish
For cauliflower, separate washed and dried cauliflower into large bite size pieces. Add buttermilk to a large Ziploc bag and add all of the cauliflower to the buttermilk. Allow the cauliflower to sit in the buttermilk for at least 15 minutes. Meanwhile in another Ziploc bag, mix together panko bread crumbs and seasoning salt. Remove cauliflower from buttermilk and add it the panko mixture a few pieces at a time. Repeat until all the cauliflower is covered with the breadcrumbs and seasoning. Spread cauliflower onto a cookie sheet sprayed with nonstick spray and bake in a preheated 375 degree oven for 30 minutes or until golden brown. Remove from oven and garnish with chopped cilantro or green onions. Serve with sauce below.
For sauce, mix together mayonnaise, Thai chili sauce, sriracha and vinegar in a bowl. Serve sauce with cauliflower.
Cauliflower Au Gratin
1 head of cauliflower
4 tablespoons butter
4 tablespoons flour
½ teaspoon salt
2 cups milk
3 cups sharp shredded cheddar cheese, divided
Separate cauliflower into medium-sized florets. Boil or steam cauliflower until slightly tender (about 5-7 minutes). Drain liquid. Arrange cauliflower in baking dish with rounded part of cauliflower side up. Set aside. In a saucepan melt butter, add flour, salt and dash pepper. Blend, then add milk all at once. Cook stirring constantly over medium heat until mixture thickens and starts to bubble. Add 1 cup cheese and stir to blend. Pour mixture over cauliflower. Top with remaining cheese. Bake at 350 for 30 minutes until golden brown. If not browned in 30 minutes cook a little longer or turn on broiler to get a golden color.
Andrea Blakeman, Baldwin EMC
1 small head cauliflower
21/2 tablespoons butter, melted
21/2 tablespoons olive oil
1/4 cup breadcrumbs
1/2 cup parmesan cheese, divided
Salt and pepper, to taste
2 cups marinara sauce
1 cup shredded mozzarella cheese
Toss cauliflower florets with melted butter and olive oil in a large bowl. Add breadcrumbs and half the parmesan, season with salt and pepper, then toss. Spread on a baking sheet and roast at 425 degrees until tender and crisp, about 35 minutes. Transfer to a 3-quart baking dish and top with marinara, mozzarella and remaining parmesan. Broil until bubbling, about 3 to 4 minutes.
Stacey Burkett Covington EC
Donna’s Marinated Salad
1 medium cauliflower
¾ cup green onion, diced
½ cup onion, diced
1 cup sliced black olives
½ cup chopped pimento
Bring the following to a boil and pour over vegetables:
½ cup salad oil
3 tablespoons lemon juice
½ cup sugar
3 tablespoons wine vinegar
Salt and pepper
Marinate for several hours; overnight is best. Keeps well in refrigerator and serves at least 6.
Nancy Sites Sizemore, Baldwin EMC
Cauliflower Cucumber Corn Salad
2 cups fresh cauliflower florets
1 cucumber, sliced and quartered
1 red bell pepper, chopped
15 ounces frozen or canned corn, drained
2 green onions
½ cup mayonnaise
¼ cup fresh dill
¼ teaspoon cayenne pepper
Salt and pepper, to taste
Stir all ingredients, add mayonnaise, salt and pepper to taste.
Donna Hovey, Wiregrass EC
1 head of cauliflower
2 12-ounce bottles wing sauce, cook’s choice
2 cups parmesan cheese
1 bottle blue cheese or ranch dressing
Cut the stem off the head of cauliflower so it will stand. Preheat oven to 350 degrees and place cauliflower in an oiled iron skillet. Pour 1 jar of buffalo wing sauce over the cauliflower and bake for 1 hour. Then pour the second jar of buffalo wing sauce over the cauliflower and bake for another hour. Baste the cauliflower every 15 minutes the last hour. Top with Parmesan cheese and serve with blue cheese or ranch dressing.
Kirk Vantrease, Cullman EC
Please send us your original recipes, developed by you or family members. You may adapt a recipe from another source by changing as little as the amount of one ingredient. Cook of the Month winners will receive $50, and may win “Cook of the Month” only once per calendar year. To be eligible, submissions must include a name, phone number, mailing address and co-op name. Alabama Living reserves the right to reprint recipes in our other publications.
Themes and Deadlines:
February: Chicken | November 5
March: Irish Dishes | December 3
April: Pecans | January 7