Tag Archives: Fruit and Vegetable

Healthy Living A to Z: C is for Cauliflower

Cauliflower Steak Copyright 2013 by R.A. Robbins
Cauliflower Steak
Copyright 2013 by R.A. Robbins

When we think of cauliflower it’s often raw florets with dip or cooked swimming in cheese sauce, right?  There is so much more you can do with this wonderful vegetable.

First a few Nutrition Facts.  Cauliflower is a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese.

Cauliflower is a great addition to a raw vegetable salad. 

Mashed cauliflower is a great replacement for mashed potatoes.  Don’t negate the health benefits by adding lots of butter and heavy cream.

Cauliflower fried rice be made with grated fresh cauliflower replacing the rice.

Ever had a cauliflower steak?  Cut thick slices from the center.  Season and pan fry in a little oil or lightly coat with cooking spray and bake in a 450 degree oven.

I use cauliflower to make soups, sauces, even dips.  If not overcooked it has a neutral flavor.  Puree in a blender or food processor with seasonings to make a ranch style dressing or dip no one will guess is dairy free.

Zucchini Bread

Zucchini Bread Photo copyright 2013 by R.A. Robbins
Zucchini Bread
Photo copyright 2013 by R.A. Robbins

Last week I found myself at a small town farmer’s market.  One of the things that came home with me was a zucchini.  Some of it went into zucchini and tomatoes and the rest found it’s way into the lovely loaf of gluten free zucchini bread pictured above. I used my mother’s zucchini bread recipe with my usual substitutions — agave nectar, flax seed meal and hot water, unsweetened applesauce, buckwheat flour and all purpose gluten free flour.  I also added chopped walnuts and to be just a little naughty chocolate chips. You can convert your own recipes.  It’s not that hard, but it can take a little time and experimentation to figure out your substitutions.

Time to Kill the Fatted Pumpkin

Scooping seeds from pie pumpkin
Copyright 2011 by R.A. Robbins

Every year around this time I go through the autumn tradition I call killing the fatted pumpkin.  This is when I cook wonderful fresh pie pumpkins and freeze the puree for  the rest of the year.

Cooking fresh pumpkin is easy:

1.  Choose a nice orange pie pumpkin.

2.  Cut pumpkin in half.

3.  Scoop out seeds.

4.  Place cut side up or down (either works) in a baking dish with about 1/2 – 1 inch of water.

5.  Cover with foil and bake 1 hr. at 350 degrees.

6.  Remove from oven. When cool enough to handle scoop out cooked pumpkin.  Mash pumpkin or if very soft just give it a good stir.

7.  Prepare 1 and 2 cup containers of pumpkin for freezer.

8.  Freeze and enjoy homemade pumpkin goodies all year.

This recipe is part of the Sugar and Spice Link Party.