Roasted Cauliflower

I’ve never had to wear 3 pairs of socks with my Uggs — until today.  Man it’s cold in Oakland, CA.  I’ve been living out here for almost 10 years now but my body is still, and probably will always be, adapted to hot Los Angeles weather — where I was born and raised. Yep I’m a #Lakerfan and I #bleedpurpleandgold.

Thank goodness for this hot cup of Peppermint tea keeping me warm.  Ladies and gentlemen, I think I’ll be alright.  On to the good stuff…

I didn’t know cauliflower was hated by so many people.  Personally, over the years I have come to enjoy this white flowery looking cruciferous vegetable.  In fact, it is one of my favorites because I get to make delicious recipes with it such as roasted cauliflower and mashed cauliflower aka “I-can’t-believe-it’s-not-mashed-potatoes.”  I am slowly winning over new fans of cauliflower when I share with them this roasted cauliflower dish.  If you are not a vegetable lover and are looking for a way to get more veggies into your daily meals, this roasted cauliflower recipe will soon become a favorite.

If you really want to increase your health food game, include at least 2-3 servings of cruciferous vegetables each week. Crucifers are often touted as “the superfoods” of vegetables.  They include broccoli, Brussels sprouts, cauliflower, kale, collard greens, and bok choy.  A listing of cruciferous vegetables’ benefits include:

  • Lowers risk for cancer
  • Reduces oxidative stress
  • Detox support
  • Rich in antioxidants
  • Anti-imflammatory
  • Promotes fat loss
  • Reduces cardiovascular risk
  • Supports immune health

ROASTED CAULIFLOWER

Ingredients

  • 5 cups cauliflower (one medium-sized crown)
  • 3 Tablespoons olive oil
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 2 Tablespoons fresh chives, chopped
  • 1 teaspoon lemon zest OR 1/4 teaspoon dried lemon peel

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Roasted Cauliflower Ingredients

Roasted Cauliflower Ingredients

Instructions

1.  Preheat oven to 425 degrees.

2.  Cut cauliflower into 1.5 inch pieces keeping them as uniform as possible.

3.  Toss cauliflower, olive oil and salt and pepper together in a bowl.

Cauliflower raw - tossed

Cauliflower raw – tossed

4.  Place in one layer on lightly greased cookie sheet and bake for 12 minutes then take out and mix around each piece to ensure uniform roasting.

Raw Cauliflower on Baking Sheet

Raw Cauliflower on Baking Sheet

5.  Put back into oven for 12 minutes watching closely for light golden brown color.

6.  Place back into bowl and toss with chives and lemon zest.

Roasted Cauliflower - Done

Roasted Cauliflower – Done

roasted cauliflower - up close

Roasted Cauliflower – al dente

Serve as a side dish or eat cold as a snack. Either way, you can’t go wrong.

Makes 2-3 servings. 

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Garlic Roasted Broccoli with Balsamic Vinegar

roasted broccoli with balsamic vinegar

Garlic Roasted Broccoli with Balsamic Vinegar

Roasting vegetables is one of the best ways to cook them in terms taste.  Roasting  brings out the natural sweetness and enhances flavor of vegetables.  As grilling vegetables is to summer, roasting vegetables is to fall and winter. Broccoli, cauliflower, sweet potatoes, garlic, tomatoes, sweet and hot peppers — these vegetables all have wonderful roasting profiles.

Steamed broccoli has nothing on roasted broccoli — no carmelization, no crisp, no browning. Try your hand at this garlic roasted broccoli with balsamic vinegar recipe; it’s like candied broccoli — so good!  You will be hooked I’m warning you, similar to this other roasted vegetable recipe.

Broccoli is important for detoxifying the liver and cleansing your body.  The cruciferious vegetable aids in the the body’s absorption of vitamin D because it contains co-factors vitamin A & K — important for vitamin D metabolism.  Broccoli has been linked in numerous studies touting its fight against cancer, inflammation, immune health, oxidative stress, and digestive issues.  Increasing your consumption of broccoli should no doubt do your body right.


Ingredients:

  • 1 1/2 lbs broccoli florets, fresh and chopped
  • 1/4 cup olive oil
  • 3 garlic cloves, chopped finely
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon balsamic vinegar

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roasted broccoli ingredients

Directions:

1. In a small bowl, combine oil and garlic.

2. In a large bowl, toss together broccoli, garlic oil, salt and paper.

broccoli raw bowl

3. Spread broccoli florets onto baking sheet.

4. Roast in oven at 475 degrees for 6-9 minutes, turning once. Broccoli should be tender and slightly charred on the edges.

roasted broccoli cookie sheet

5. Drizzle with balsamic vinegar and toss before serving.

roasted broccoli tossed with balsamic vinegar

Serves 3-4.

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Easy Sautéed Kale

Easy Sautéed Kale

Easy Sautéed Kale

Kale — is what’s for dinner (plus a side of meat for a delicious meal).  If you do not regularly eat kale at least 2-3 times per week, or green leafy vegetables in general, I suggest you start now.  Your immune system, waist line, and brain will thank you.  Google “top superfoods for <fill in the blank>”  and you will find kale listed — for so many good reasons.

Kale has a plethora of health properties including:

  • high in vitamin A – important for skin
  • high in vitamin C – boost immune function
  • high in vitamin K – blood clotting and healthy gums
  • improves cardiovascular health
  • lowers risk of cancer
  • superb antioxidant & anti-inflammatory properties
  • source of trace minerals – vital for basic bodily functioning & metabolism
  • excellent for detoxification support – clear away the bad stuff!

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I eat kale because it is simply delightful in taste.  Especially if you lightly saute it in a bit of fat — coconut, olive oil, or butter are prime choices.  Kale is the perfect side dish to accompany steak, chicken, or lamb; or eat it alone; make it the base of your raw salad; mix it into your morning smoothie; throw it in your soup; bake kale chips!  So many ways to prepare kale, your taste buds will not get bored.  Try this sauteed kale recipe.  Your family will love you for it — even your picky little brother who “hates green food.”  When it comes to good food, I love changing people’s mind and opening their taste palettes.

Easy Sautéed Kale

Ingredients

kale ingredients

  • 2 bunches organic kale
  • 1.5 Tablespoons coconut oil (or fat of your choice)
  • 1/2 teaspon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 wedge of medium sized lemon

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Instructions

1. Wash, de-stem and tear/chop kale into bite-sized pieces.

2. Heat large pan on medium, add fat until hot but not smoking.

3. Add kale and mix in until the kale cooks down a little, about 2 -3 minutes.

4. Add salt & pepper then cover for on low for 5 minutes.

5. Remove from heat & squeeze the lemon juice onto the kale.  Mix.

6. Enjoy.

Makes 2 – 4 servings.

pan of kaleEasy Sautéed Kale

What do you think? Comment below because I really want to hear from YOU about the foods I prepare & share, from my kitchen to yours.