Cauliflower, considered a cruciferous vegetable, has many important health benefits and can be prepared into a broad range of delicious recipes. As a child I grew up eating many dinners with a very plain side of steamed broccoli and cauliflower. As an adult, I have experimented with a variety of fantastic and creative ways to prepare cauliflower. For anyone following the paleo diet, cauliflower has likely become a staple in your home and has probably replaced rice in your diet. Cauliflower has many health benefits, including detox support, cancer prevention, and anti-inflammatory properties. It is high in Vitamin C, Vitamin K, and fiber and supports many of the body’s systems including the cardiovascular system and the digestive system. I have experimented with plenty of cauliflower based recipes, some difficult, some disappointing, and some delicious. I have compiled two of my favorites together to share the gift of outrageous food with wonderful health benefits.
Chicken and Cauliflower “Fried Rice”
- 1 head cauliflower
- 1 pound chicken
- 1 cup chicken broth or bone broth
- 2 tablespoons of butter or ghee
- 1 medium yellow onion, diced
- 5 cloves of garlic, minced
- 1 carrot, diced
- 1 zucchini, diced
- 1 cup snow peas
- 1 cup mushrooms, diced
- ½ tsp sea salt
- ½ tsp powdered ginger
- ½ tsp powered turmeric
- 1 ½ tablespoon coconut aminos
- 1 tablespoon chopped green onions for garnish
- 1. Place cauliflower in a food processor until it forms small rice-like morsels or grate with a fine
- 2. Cut chicken into one inch cubes. Place chicken in a medium sauce pan with ½ tsp salt and 1 cup
of bone broth. Turn on to medium high heat and simmer until fully cooked. Drain and set aside.
- 3. Heat butter or ghee in a wok or frying pan on medium heat. When the pan is heated, add the
onion and sauté for about 5 minutes, stirring occasionally. Add the garlic and cook until fragrant.
Add the carrot, zucchini, and snow peas.
- 4. Add the cauliflower, mushrooms, dry spices, and coconut aminos and cook 10 more minutes or
until the vegetables are all tender. Add fully cooked chicken. Serve garnished with green onions.
Roasted Cauliflower Soup
- 1 large head cauliflower
- 32 ounces chicken broth or chicken bone broth
- 1 medium red onion
- 6 tablespoons extra virgin olive oil
- 4 cloves garlic, minced
- ½ tsp sea salt
- ¼ tsp white pepper
- ½ tsp powdered turmeric
- ¼ tsp cayenne pepper
- ½ tsp garlic powder
- 1. Preheat oven to 400°
- 2. Wash cauliflower and chop into quarters. Place cauliflower on foil lined baking sheet. Brush 1
tablespoon of olive evenly over each quarter of cauliflower.
- 3. Combine dry seasonings and then sprinkle evenly over each of the quartered pieces of
cauliflower. Place in a 400° oven on the middle rack and bake for 1 hour.
- 4. When cauliflower is 15-20 minutes from being done, dice onion. Place 2 tablespoons of olive oil
in a sauté pan over medium heat. When pan is hot, add onions and sauté for 5 minutes. Add
garlic and continue to sauté until garlic is fragrant. Remove from heat.
- 5. Remove cauliflower from oven and let cool 5-10 minutes. Place in Vitamix or Blendtec. Add
onion and garlic. Pour in broth and turn on high setting and blend until creamy and smooth.