Caribbean Cooking with Cauliflower

 

Get ready to use cauliflower! It’s no secret that cauliflower is good for you. It is packed with vitamins and antioxidants, and contains almost every vitamin and nutrient that you need in your diet. It is also high in fiber and low in calories.

Below are some interesting, tasty, and easy recipes.

YOUR FAVORITE PIZZA TOPPING WITH CAULIFLOWER CRUST
Prep time: 15 minutes. Cooking time: 30 minutes. Serves: 4 – 6
2 cups grated cauliflower* (about ½ cauliflower head)
½ cup plain yogurt
1 egg
1 tsp. Italian seasoning (dried basil, oregano, rosemary, parsley, thyme, etc.)
Sea salt, to taste
Freshly ground pepper
1/2 cup low sodium marinara sauce
Cooked vegetables of your choice
½ cup crumbled goat cheese or ½ cup grated mozzarella

Preheat oven to 400 degrees F. Place cauliflower on a clean, cotton towel. Wrap cauliflower in the middle and twist closed, *squeezing out all of the moisture. Place dry cauliflower into a bowl and add eggs, spices, salt, pepper, and yogurt; mix together until evenly combined. 

Place dough onto a baking sheet lined with parchment paper and spread mixture until about ½ inch thick. Bake for 30 minutes or until lightly browned and firm enough to hold its shape. Remove crust from oven onto a warmed plate. Top with marinara sauce, vegetables and goat cheese. Return to oven, if necessary. 

*Note: I use my Vitamix and pulse the cauliflower until it resembles the texture of “rice”. Do not over-process or it will get mushy! 

* when you think you have squeezed enough, squeeze some more

 

CURRIED CAULIFLOWER, LENTIL AND GRAPE SALAD
Prep time: 5 minutes. Cooking time: 25 minutes. Serves: 4
1 head cauliflower (divide into florets)
1-1/2 Tbsp. liquid coconut oil
1-1/2 Tbsp. curry powder
Pinch of sea salt

Green Curry Tahini Dressing:
5 Tbsp. green curry paste
2 Tbsp. tahini
2 Tbsp. lemon juice
1 Tbsp. maple syrup
¼ tsp. sea salt
½ tsp. freshly ground black pepper

Salad:
6 cups mixed greens, kale, spinach, Romaine lettuce etc.
1 cup cooked lentils
1 cup green or red seedless grapes (halved)

Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. In a medium size bowl, add cauliflower and toss with coconut oil, curry powder, and sea salt. Transfer to baking sheet and roast cauliflower for 20-25 minutes or until golden brown and tender.

In another bowl, make the dressing by mixing together the green curry paste, tahini, lemon juice, maple syrup, salt, and pepper; combine well. If needed, thin with water. Adjust flavor as to how you like it. For a stronger curry flavor, add more green curry paste. Tahini for greater thickness, lemon juice for acidity, or maple syrup for sweetness.

To Serve: Place the mixed greens on a serving platter or in a salad bowl. Top with lentils, grapes, and cooked cauliflower and serve with the dressing. 

Hint: Best served fresh, although leftovers maybe stored in an airtight container for 3 or 4 days. Dressing may be stored separately for up to 1 week.

Capt. Jan Robinson
Capt. Jan Robinson’s Ship to Shore Cookbook Collection is available at your local marine or bookstore. Visit www.shiptoshoreINC.com email [email protected] Tel: 704-277-6521. Don’t miss the new cookbook added to Jan’s collection: DINING ON DECK