recipes for healthy living

Tag: cauliflower

Indian Spiced Cauliflower Fritters



These are a great alternative to pancakes and make a delicious party platter food or light dinner if you don’t fancy eating meat.  Full of fresh vegetables and herbs, they are easy to prepare and are probably the only way I can get our daughter to eat Cauliflower….mind you I wasn’t much different when I was her age.

1 medium cauliflower trimmed into florets
100ml milk or water
4oz grated parmesan
1 red chilli deseeded and finely chopped
1 tbsp garam masala
4oz gf plain flower
3 tbsp fresh chopped herbs – flat leaf parsley, chives, coriander
Salt and Pepper to season
2 eggs – separated
4 tbsp coconut oil

Makes about 12
Add cauliflower to saucepan and add just enough milk (or water if you don’t do dairy) to cover the bottom of the pan. Bring to the boil, turn down and simmer gently covered until the cauliflower is tender.

Drain. Transfer to a board and roughly chop or pulse not to mush in a food processor. Place in a bowl. Set aside to cool.

Sift the flour and spice over cooled cauliflower. Add chopped herbs and Parmesan. Stir to combine. Beat the egg yolks and stir into the mixture until well combined.Season well.

Whisk the egg whites until soft and glossy. Gently fold into the cauliflower mixture until a thick batter forms.

Add just enough coconut oil to a large, non-stick frying pan to cover base. Heat over medium heat until oil is hot. Using a ladle, ladle out fritter mixture about 4 to a pan, and cook for about 3 minutes per side. Turn over gently when you see that the centre is holding and not still runny. I tip them into the oven to keep them warm while making the rest. Serve warm with chutney of choice.


Roasted Cauliflower with Lemon & Coriander Dipping Sauce

OO&L cauli II

I don’t have good memories of cauliflower, and it seems that many Irish mammies did the same as my darling mum did when she cooked it, boiled the livin’ daylights out of it until it almost fell apart and tasted of, well (sorry Mum) hot water. So, this recipe calls for for roasting cauliflower and gives it a delicious crispy sweet flavour transforming it from one of my least favourite right up to the top of my list. Perfect with the yoghurt dressing on the side and with all the cauliflower varieties to choose from you can’t go wrong with this easy recipe. Apart from it being so delicious it is believed to have cancer prevention properties, oodles of vitamins, antioxidants and anti inflammatory benefits- just don’t overcook it and kill them!.

Roasted Cauliflower
Serves 4-6 as a side
1 Head of Cauliflower broken into florets and trimmed
4 tbsp Garam Masala spice mix (you can buy a good quality one, or make it from here)
4 tbsp rapeseed oil

Blanch the cauliflower in boiling salted water for about 4 minutes and set aside to cool.
(This can be stored in the fridge like this and will keep for a few days).
Toss the cauliflower in oil and spice mix.
Lay onto a flat baking tray and roast for about 20 minutes in a hot oven (180C) until crispy and delicious.
Serve with the dip below.

Yoghurt and Coriander dip
250gr Natural Greek Yoghurt
3 Tbsp chopped Coriander
2 tbsp Lemon juice
Salt and Pepper to season

Mix everything together and serve with the hot cauliflower

OO&L cauliflower

Coconut and Cauliflower Soup



The great thing about cauliflower apart from its nutritional value is the lovely smooth creamy soup it makes, its my second favourite way to have cauliflower after roasting it in the oven. There is no need for dairy in this soup as the coconut milk helps add to the lovely creamy texture. The topping of almonds and fried cauliflower give it a nice crunch too – maybe leave out if you are just making this for yourself but definitely nice if you are serving for friends.

Cauliflower Soup with Toasted Almonds and Fried Cauliflower
Cauliflower is packed with rich nutrients, which contain numerous health benefits and anti cancer properties. Partnered with Almonds containing lots of good facts, Vitamins and minerals this is a powerhouse of a soup…yummy too which helps!.

Serves 4
1 head of cauliflower
1 small onion finely chopped
2 cloves garlic peeled chopped and mashed
2 tbsp olive oil
1 tsp ras el hanout spice mix (just omit if you don’t have it handy)
1 ltr stock mixed with 200ml coconut milk
1 handful of almonds toasted
1 tbsp coconut flower to fry the extra cauliflower

Clean and prepare the cauliflower into small florets
Add oil to a medium pot and fry the onion and garlic until softened
Season and add the cauliflower and cook gently for a few minutes
Reserve 2 or 3 florets at this point, if you are preparing fried cauliflower
Add the ras el hanout spice mix and cook for a minute or 2 then
add the stock and coconut milk mix, bring to the boil and turn down to a gentle simmer and cook for about 15 minutes until the cauliflower is softened.

Meanwhile slice the reserved florets into slices about 2mm thick
Toss in coconut or rice flour to cover and season
Fry until golden brown on both sides in some oil on a hot pan
Reserve and keep warm until the soup is ready.

When the soup mix is cooked, blend really well and season to taste – I like to add white pepper to cauliflower as well as plenty of salt to bring out the flavours

Serve with the toasted almonds and the fried cauliflower if using.

Quick Cauliflower Soup Moroccan Style

For me roasted cauliflower is probably one of my favourite veggies, I love the taste of it straight out of the oven and could eat plates of it. So when I found a recipe for Cauliflower soup in Red Magazine, I starting thinking about how I could spice it up a bit to add a hit of heat and combine some of it roasted into the recipe. The result is this which I hope you enjoy, as well as the lovely flavor, you also get Vitamins C and B6, some Fibre, Folic acid as well as cancer protecting substances and anti bacterial compounds. Watch out for the cooking time as I think the trick with cauliflower is to make sure its not overcooked, apart from the impact on the vitamins & minerals, the flavour tends to dissipate and become a bit bland.

I made this on what turned out to be a really hot day – I had no idea the weather was going to be so nice, it is Ireland after all. It was still great despite the heat, I’m thinking about making more soups if I can put the mockers on soup weather and guarantee a bit more sun!.

Serves 4
1 large cauliflower cut into small florets (reserve 3 florets to one side)
1 tsp each of cinnamon, ground cumin and coriander
1 tbsp harissa paste and more to serve
1 litre of vegetable stock
50 gr flaked almonds

Thinly slice the reserved florets and place them on a tray and into the oven to roast for about 8 minutes until golden brown. Set aside until you are serving the soup.
Toast the flaked almonds for about 5 minutes until golden and reserve 4 tsps for serving.
Heat a tbsp of oil in a saucepan and fry the spices and harissa paste for about 2 minutes until the flavour is released and the paste is cooked.
Add the cauliflower florets and toss to coat.
Add the stock and flaked almonds, bring to the boil and turn down to a gentle simmer until the cauliflower is just cooked – about 15 minutes.
Blend until smooth and serve with a topping of the roasted cauliflower florets, some extra almonds and a drizzle of harissa paste if you want even more heat.

A Cauliflower bake for the winter weather..

So it’s winter here, the rain is lashing down, there are storm warnings and flood warnings in place. If it was February I would understand, but it’s June….. And by the way we are out of the soccer. If it’s one thing we Irish have in droves, it’s our optimism about our ability to punch above our weight when it comes to soccer. Sadly that dream ended last night. BUT no matter, there are always delicious meals to prepare to chase away the rain. I love cauliflower and especially I have always loved it roasted in the oven – sliced thinly, seasoned and oiled and roasted nutty brown… yum. This concept takes the idea of a good old chicken bake and adds cauliflower for the top instead of breadcrumbs. Try it – I think you will love it, it will definitely chase away the cold – bad sports results are another matter.

Feeds 6
6 chicken breasts or 3 each of thigh and breast fillets trimmed and cut into large bite size pieces
2 tbsp plain or gluten free flour
1 large sweet potato peeled and thinly sliced on a mandolin
200ml pouring cream mixed with 200ml chicken or vegetable stock
1 medium head of cauliflower trimmed and thinly sliced
1 clove garlic peeled chopped and mashed
1 medium shallot peeled and finely chopped
100gr grated Parmesan
1 heaped tsp herbs de Provence
olive or rape seed oil for browning the chicken

Oven at 180
Heat the oil in a large frying pan.
Dust the chicken in the flour, season and cook in batches for a few minutes until golden brown – set aside
Add the shallot to the pan and cook for a minute or two until softening. add the garlic and further cook for a minute or 2.
Add the sweet potato slices and cook for about 5 minutes until softening
Add cream and stock mix, half the cheese and season
Spoon the chicken and vegetables into a baking dish. Top with the cauliflower and sprinkle with the remaining cheese
Bake for about 25 minutes until golden brown.
This needs nothing – enjoy!

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