Why Cauliflower? Cauliflower is a versatile, low‑carb vegetable that absorbs flavors like a sponge. It’s perfect for busy weeknights and can be turned into dishes that feel indulgent without the heavy calories. Below, you’ll find three easy recipes that showcase cauliflower’s adaptability.
1. Cauliflower & Cheese Bake
- Cow’s Milk Cauliflower – 300 g
- Unsalted Butter – 30 g
- All‑Purpose Flour – 20 g
- Lactose‑Free Milk – 150 ml
- Cheddar Cheese (shredded) – 80 g
- Garlic Powder – 1 g
- Paprika – 1 g
- Salt – 1 g
- Black Pepper – 0.5 g
- Extra Cheese for topping – 20 g
Preheat the oven to 200 °C. Steam the cauliflower until just tender, then place it in a bake dish. Melt butter, stir in flour until it forms a roux, and whisk in milk to create a white sauce. Season with garlic powder, paprika, salt, and pepper. Pour over the cauliflower, sprinkle half the cheddar, and bake for 20 minutes. Finish with the remaining cheddar and return to the oven until golden.
2. Cauliflower Fried Rice
- Cauliflower Rice – 250 g
- Egg – 1 large (about 50 g)
- Carrot (shredded) – 50 g
- Peas – 40 g
- Green Onion – 15 g
- Low‑Sodium Soy Sauce – 15 ml
- Sesame Oil – 5 ml
- Garlic (minced) – 2 g
- Ginger (minced) – 2 g
Heat sesame oil in a pan, add garlic and ginger until fragrant. Crack the egg, scramble, and set aside. Add carrot and peas, cook 2 minutes. Stir in cauliflower rice, soy sauce, and green onion. Pour scrambled egg back in, toss until heated through. Serve hot for a fuss‑free dinner.
3. Roasted Cauliflower & Chickpeas
- Whole Cauliflower (cut into florets) – 400 g
- Cooked Chickpeas – 200 g
- Olive Oil – 20 ml
- Ground Cumin – 3 g
- Smoked Paprika – 2 g
- Garlic Powder – 1 g
- Salt – 1 g
- Lemon Juice – 10 ml
- Fresh Parsley (chopped) – 5 g
Toss florets and chickpeas with olive oil and spices. Spread on a sheet pan and roast at 220 °C for 25 minutes until crispy. Drizzle lemon juice, sprinkle parsley, and sprinkle extra salt to taste. This dish pairs well with quinoa or as a hearty side.
Tip: For a creamy finish on any of these recipes, swirl in a spoonful of Greek yogurt or a splash of coconut milk before serving.
With these quick, 15‑minute meals, you’ll enjoy cauliflower in a variety of textures—baked, stir‑fried, and roasted—without compromising on flavor.