Tag: cauliflower

16
Mar
2015

Shepherd’s Pie – Kerrygold Cheese & Butter Giveaway

categories: Giveaways, Gluten-Free, Low Carb, Main Dishes, Miscellaneous, Recipes, Uncategorized

SP Shephards Pie 2_Fotor Top of the morning’ to ya!  Or afternoon, not sure what time of day you are reading this, but this is one recipe you will want to make.  I started making this a few years ago as a solution to a dinner time problem.  One of us wanted healthy, the other wanted hearty.

My gluten-free Shepherd’s Pie became the solution to that problem. Although it’s undergone many makeovers since first conception of the dish, I have settled on this version as my favorite.  The best part is the loaded cauliflower mash that adorns the gluten-free chicken and veggie filling.  The mash is filled with Kerrygold unsalted butter and their Dubliner with Irish Stout.  This Shepherd’s Pie is the perfect healthy St. Patty’s day dinner.

If you read my last post you know that today is the LAST day to enter the Kerrygold Cheese & Butter gift basket worth an estimated value of $175!  Enter below!

a Rafflecopter giveaway

Disclosure:  I was not paid to develop this recipe or to express my opinion.  All opinions are my own.

Shepherd's Pie (gluten free)
 
Author: 
Nutrition Information
  • Serves: 6
  • Serving size: ⅙th
  • Calories: 219
  • Fat: 11
  • Saturated fat: 6.3
  • Carbohydrates: 12.5
  • Sugar: 3.4
  • Sodium: 523
  • Fiber: 2.4
  • Protein: 15.8
  • Cholesterol: 50
Recipe type: Healthy Comfort Food
Cuisine: Irish
Prep time: 
Cook time: 
Total time: 
Print
Slimmed down version of Shepherd's Pie, full of chicken & vegetables, topped with a Dubliner Stout Cauliflower Mash.
Ingredients
  • Cauliflower Mash
  • 1 head of cauliflower, core removed and steamed
  • ⅓ c. crumbled Kerrygold Dubliner with Irish Stout Cheese
  • 2 tablespoons unsalted Kerrygold Butter
  • 1 teaspoon salt
  • ¼ teaspoon white pepper
  • Filling
  • 2 chicken breasts cut into one inch cubes
  • 1 tablespoon Kerrygold unsalted butter
  • 1 shallot, diced
  • 2 garlic cloves, minced
  • 10 ounces baby portobello mushrooms, sliced
  • 1 carrot, diced
  • ½ cup frozen peas
  • 1½ cups chicken broth
  • 1 tablespoon worcestershire sauce
  • 2 tablespoons arrowroot powder
  • 2 tablespoons chicken stock
  • ½ teaspoon dried thyme
  • sea salt and pepper to taste
Instructions
  1. Cauliflower Mash
  2. In a food processor pulse the cheese until it crumbles into very small pieces
  3. add in the rest of the ingredients and puree till smooth. Set aside
  4. Filling
  5. Preheat the oven to 425 degrees.
  6. Melt the butter in a large pot.
  7. Add the mushrooms and a few pinches of salt to the pot and cook on medium high heat for 3-5 minutes, or until the liquid from the mushrooms disappears.
  8. Add the shallots and garlic an sauté for another 2 - 3 minutes, or until shallots are softened.
  9. Add the peas and carrots, stir to combine.
  10. Stir in the chicken broth and worcestershire sauce
  11. In a small bowl stir together the 2 tablespoons of chicken broth and arrowroot till smooth.
  12. Reduce the heat to medium low and combine the arrowroot mixture with the veggie and chicken mixture stirring constantly, cooking for about 5 minutes on low heat until the mixture thickens. Season with salt and pepper.
  13. Pour the veggie chicken mixture into a medium sized baking dish (9X9).
  14. Top the veggie chicken mixture with the cauliflower mash, cover the filling completely.
  15. Bake for 20 -30 minutes or until the mixture begins to bubble.
  16. Let cool for 5 minutes before serving.

11
Feb
2015

Short Rib Ragu over Roasted Cauliflower Steaks

categories: Gluten-Free, Low Carb, Main Dishes, Recipes, Uncategorized

caulifower ragu 6_Fotor 640

Everyone has a signature dish on stand by that they make for the people they love.  A dish that comes from their heart and warms their loved one’s soul.  It’s usually a dish that gave the chef a happy or joyous feeling that they wanted to share.  A silver lining on a bad day.

My silver lining dish of choice is a hearty beef ragu.  The first time I had it I was out for a girls night at a local Italian restaurant.  From my first bite I was in love.  That dinner was such a wonderful memory that I have forever tied the luscious flavor with that happy time.  Thus, my love dish was born.

The problem with my love/silver lining dish is that it’s not the healthiest in its original form.  There is a lot of fat laced into and on the outside of boneless beef ribs.  When you braise them the fat melds into every fiber of the meat and sauce.  Yes, it’s to die for, but to make it healthier I pull the outside fat completely off the ribs, leaving only the internal fat.  This cuts down the fat factor immensely.

cauliflower roasted 2_Fotor 640

Adding to the unhealthy factor, the original dish was served on a bed of orrechiette (ear shaped pasta).  Although the dish was perfection in this combination, the carbs and gluten aren’t always welcome at my dinner table.  Since cauliflower is one of my favorite cruciferous veggies, I chose to pair the chunky sauce with it.  I roasted olive oil spritzed cauliflower steaks on a pizza stone covered in a garlic herb seasoning.  I didn’t even miss the pasta.  The cauliflower had more flavor and the crunchy texture was a nice contrast to the luscious sauce.

The total meal comes in at only 283 calories.  I have no idea what the original meal nutrition stats are, but I can guarantee they would not be pretty.

Whatever your go to love dish is I hope your Valentines day is filled with love.  Not just on the 14th, but everyday.

5.0 from 1 reviews
Short Rib Ragu over Roasted Cauliflower Steaks
 
Author: 
Nutrition Information
  • Serving size: ⅙th
  • Calories: 283
  • Fat: 11
  • Saturated fat: 5
  • Unsaturated fat: .5
  • Trans fat: .4
  • Carbohydrates: 14.1
  • Sugar: 7
  • Sodium: 855
  • Fiber: 4
  • Protein: 7.4
  • Cholesterol: 22
Recipe type: Main Dish
Cuisine: American, Healthy
Print
Slow Cooked Short Rib Ragu is ladled over roasted cauliflower.
Ingredients
  • For Caulifower Steaks
  • 1 head of cauliflower, washed and patted dry, outer leaves removed
  • Melissa's Produce "My Grinder" Organic Garlic & Herb Sea Salt
  • Olive Oil
  • For Short Rib Ragu
  • 1½ lbs of boneless beef ribs, visible fat removed
  • 1 carrot, peeled and diced
  • 2 celery ribs, diced
  • 1 brown onion, diced
  • 3 garlic cloves, minced
  • 2 tablespoons olive oil
  • 1 teaspoon sea salt
  • ½ teaspoon crushed red pepper
  • 1 tablespoon dried basil
  • ½ cup red wine (I used a cabernet)
  • 1 28 ounce can organic diced tomatoes
  • 1 15 ounce can organic diced tomatoes
  • 4 tablespoons organic tomato paste
  • 2 bay leaves
  • sea salt and pepper to taste
Instructions
  1. For Short Ribs
  2. Pre-heat oven to 325 degrees
  3. Pat the ribs to remove any moisture. Sprinkle with sea salt and pepper on all sides.
  4. Heat a large dutch oven over high heat, then add olive oil when hot.
  5. In 2 batches sear all sides of the ribs. Sear each side for about 2 minutes or until brown. If the meat sticks to the pan when you try to flip it, leave it on for another minute. Remove ribs to a nearby plate after all sides are seared.
  6. Add the onion, carrot, and celery, salt, red pepper and basil to the same pan the ribs were in. Saute for 5 minutes or until soft, stirring occasionally.
  7. Pour in the red wine and scrape all the brown bits off the bottom of the pan (a.k.a. degalze the pan). Reduce the wine by half, about 2 - 4 minutes.
  8. Add the tomatoes and bay leaves, combine well.
  9. Return the meat and the juices to the dutch oven submerging them in the tomato wine sauce.
  10. Put the lid on the dutch oven and cook in the oven for 2½ hours.
  11. Remove the meat from the sauce to a cutting board. Set aside.
  12. Using a hand blender or use a regular blender, pulse the sauce so that the veggies are coarsely pureed. There should be some texture left in the sauce.
  13. Return the meat back to the sauce and stir to combine.
  14. For the Caluiflower
  15. Preheat oven to 425 degrees
  16. Cut the head in 2 inch thick slices. The ends will not come off looking like steaks but you should get at least 2 steaks from one head.
  17. Spray each side of the cauliflower steaks and pieces with olive oil, and then spring both sides with Garlic and Herb Sea Salt.
  18. Place on a pizza stone or baking sheet.
  19. Roast for 20 minutes.
  20. Serve with ragu on top.

 

26
Nov
2014

The Big Book Of Sides – Cookbook Review – Whole Roasted Cauliflower

categories: Low Carb, Miscellaneous, Quick Meal, Reviews, Side Dish, Uncategorized

cauliflower_Fotor

This is the time of year I spend hours scouring the internet looking for the most impressive side to impress our relatives with at holiday gatherings.  Half the time I get distracted on Pinterest looking at other things besides a mouth-watering side.  Hours later I have nothing to show for it.

A couple of weeks ago I attended a cookbook release event at the Melissa’s Produce test kitchen in Vernon, CA.  The Big Book of Sides by Rick Rodgers was presented to an entire room of hungry bloggers.  We were treated to several recipes from the book, prepared by Melissa’s amazing chefs.  Life as a food blogger does not suck.

bekah rick_Fotor

Rick is an Award winning cookbook author of more than 40 cookbooks.  This isn’t his first rodeo. His past experience has helped create an impressive collection. This compilation of inventive and traditional sides is the only place I will need to look when trying to impress the relatives.

There is something for everyone from stuffing and gravy to homemade green bean casserole and macaroni and cheese.  There are healthy sides and decadent comfort foods.   Even homemade dressings and step by step instructions to the perfect risotto.  If you have any occasion you need to bring a side dish for this book covers it all.

Among the dishes we were served was:

Roasted Beet and Orange Salad

beets_Fotor

Homemade Green Bean and Mushroom Casserole with Crispy Shallots

green beans_Fotor

Mexican Christmas Eve Salad

christmas salad

Also on the menu was Roasted Brussel Sprouts with Bacon and Maple Syrup, Butternut Squash and Potato Gratin, and Ricks perfect Gravy.  When I say perfect, I mean perfect.

One of the recipes that jumped off the page and into my kitchen this week was the Whole Roasted Cauliflower with Za’tar Crust (page 67).  Not only would this make a great holiday side, but it is a fast, easy, tasty middle of the week side.  Middle eastern spices mixed with greek yogurt create an almost parmesan like crust over the entire cauliflower head.  If you haven’t decided what to bring to Thanksgiving dinner bring this.  As the description in the book says, “It’s a show stopper!”.  Below you will find the recipe card for this show stopping side dish.

To add this wonderful book to your collection you can click here or on the image below.  The book would make a great Christmas present for anyone who loves to cook or is learning to cook.

 

Disclosure:  I was not compensated for any portion of this post.  The book was given to my courtesy of Rick Rodgers cookbook launch event.  All opinions are my own.  My opinion is that you should click the link above and get this book into your hot little hands now.  :)

Whole Roasted Cauliflower with Za'tar Crust
 
Author: 
Nutrition Information
  • Serving size: ⅛ of the head
Recipe type: Vegetable, Side dish
Cuisine: Middle Eastern
Print
This is a show stopper- an entire head of cauliflower roasted with a yogurt topping to a golden brown turn. For such a simple dish, it gets points for its dramatic appearance and complex flavors.
Ingredients
  • ¾ cup low-fat plain yogurt (I used greek)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon sesame seeds
  • 1 teaspoon ground sumac
  • 2 garlic cloves, crushed through a press
  • 1 teaspoon kosher salt
  • ½ teaspoon freshly ground pepper
  • 1 head (about 2 lbs) cauliflower, green leaves trimmed
Instructions
  1. Position a rack in the center of the oven and preheat the oven to 400 degrees. Line a rimmed baking sheet with parchment paper or foil.
  2. In a medium bowl, whisk the yogurt, oregano, thyme, sesame seeds, sumac, garlic, salt and the pepper until smooth. Stand the cauliflower on the baking sheet and spread the yogurt mixture all over the top and sides.
  3. Roast until the topping is deep and golden brown and the cauliflower is tender when pierced with a long, thin knife, 50 minutes to 1 hour. Cut the cauliflower into wedges and serve.

18
Apr
2013

Cauliflower Mashed Potatoes

categories: Side Dish

IMG_1472When you think ‘health food’, the word mashed potatoes usually doesn’t exist.  When I found out those words could co-exist in the same recipe I ran home and made a batch.  I think it’s been about 8 years since I first made them, and they are still a go to recipe.

This recipe is simple and translates into any mashed potato use you can think of.  I have used it on top of Shepherd’s Pie.  I have made ‘potato’ cakes.  Of course you can eat them in their simplest form too.

Regular mashed potatoes, made from scratch have a calorie count of 239 calories, for one cup.  A whopping 79 calories are from added fat.  The carb count comes in at 35.5g and the sugar content is 3g.  It would take you 27 minutes of jogging to burn off the spuds.

For the same amount of cauliflower mash, there are 90 calories.  40 of them are from healthy fat, the carb count is 5.1 g, fiber 3.3g and sugars are 1.7.  This version only takes approximately 10 minutes of jogging to burn off. Kind of a no brainer nutritionally.  Especially because this healthy version of the mashed taters will have you saying “potato who?”.

Recipe

Serves 6 – 8

1 head of cauliflower, core removed and florets pulled apart into smaller portions

4 tablespoons Smart Balance butter

salt & pepper to taste

Steam the cauliflower florets until they are soft enough to mash.

When cooked, put the florets into a food processor with the remaining ingredients and process until it reaches your desired consistency.  I like mine a little chunky.

 

Servings: 4

Calories: 94 • Fat: 5g • Carb: 2 g • Fiber: 1 g • Protein: 1g • Sugar: 1g Sodium: 99mg • Cholest: 0mg

29
Mar
2013

Spicy Sesame Asian Pork & Veggies

categories: Low Carb, Main Dishes

veggie and pork asianI’ve said it before and I’ll say it again, I love cauliflower rice.  I make up recipes so I can eat the fluffy, antioxidant filled wonder.  The recipes I make to go with it are healthy and usually saucy, flavor packed creations.  This recipe is no exception.  One of my best friends was coming over for dinner with her kids.  I had not seen her in a while and knew she jumped on the healthy eating bandwagon.  I also knew she had not had cauliflower rice before.  I wanted to give her the best introduction to my other best friend.

I scanned the fridge for a protein. After weighing my options I grabbed the organic pork tenderloin I found on sale the other day.  Now that I had a protein base, I looked for some veggie friends to introduce the pork to.  I decided on a colorful array of red cabbage, red onions, zucchini and carrots. Next, I needed to come up with a sauce to marry the pork, veggies, and cauliflower rice together.  I bathed them in a sweet, salty, spicy mix of soy sauce, agave, red chili peppers and a little corn starch to bind their marriage together.  This marriage was made in heaven.  After the first bite, my friend looked at me and said, “This is going on your blog, right!’.  It now is.

2 lbs pork tenderloin, cut into strips about 1 1/2 inches long, 1/2 inch wide

1 cup red cabbage, sliced in strips

1 cup red onion, slice in thin half moons

1 zucchini, cut in half moons

1/2 cup baby carrots , cut in 1/3s

1 garlic clove, minced

sesame seeds for garnish

Click here for the cauliflower rice recipe

For the sauce:

4 tablespoons low sodium soy sauce

1 1/2 tablespoons agave nectar

3 teaspoons white vinegar

1 teaspoon sesame oil

2 tablespoons cornstarch

1 cup low sodium chicken broth

1 teaspoon chili flakes

Pre-heat your broiler on high.  Season the pork strips with salt and pepper, put on a foiled lined cookie sheet and spritz the top of the meat with olive oil.  Broil for five minutes.

While the meat is broiling, make the sauce.  Mix together all the ingredients and set aside.

Make the cauliflower rice. (see recipe link above)

In a large saute pan, heat 1/2 tablespoon coconut oil (or olive oil) and 1 teaspoon sesame oil.  Add all of the veggies and saute for 2 – 4 minutes.  The veggies should be crisp but edible in this dish.  Add the garlic in and saute for another minute.  Add the meat and the sauce in.  The sauce will seem thick.  Use the chicken brother a half cup at a time to thin out the sauce to desired consistency.  It should be a thick syrup consistency.  Serve immediately over the cauliflower rice.  Sprinkle sesame seeds on top.

Don’t forget to share the recipe with your best friend!

04
Mar
2013

Cauliflower Rice

categories: Main Dishes, Side Dish

cauliflower rice 3I use it in place of rice at least once a week, sometimes more.  This is an extremely versatile base for any dish that contains a sauce.  Asian and Italian food are my favorite toppings, but the possibilities are endless.  Even better, it is faster than making a traditional rice.  When you add cauliflower into your diet you add antioxidants, anti-inflammatory properties, fiber,  essential vitamins and minerals.  My favorite thing about this white ball of nutrition?  No carbs.

Feeds 2 – 4

1 head of cauliflower

pinch of sea salt

Wash the cauliflower thoroughly.  Take a vegetable peeler and ‘peel’ off any brown spots.  Cut the head in half and then cut out the core by making a v cut.  Cut the stems off each smaller head.  In two batches pulse the heads till they resemble rice grains.  Dump each batch into a microwave safe dish with a lid.  Once both batches are pulsed, heat the rice in the microwave on high for 5 minutes.  Leave in the microwave for another five minutes to continue steaming.  Serve with your favorite saucy dish.