Phase 1 Vegetable Recipes
Phase 1 Salads
for Cauliflower Salad Recipes
medium to large head cauliflower
to 3 tablespoons butter or trans fat free margarine spread, such as Smart
Half & half
(optional—1 or 2 tablespoons only if needed for
Salt and pepper to taste (according to size of cauliflower)
Cut off florets and steam the cauliflower until soft. Mash with a potato masher
until most of the lumps are out. Add butter, salt, pepper, and enough half & half to desired
Note: Because I don’t like cleaning the blender, I use a hand potato
masher, which doesn’t get all the lumps out, but it’s just as tasty and I
don’t mind a few little lumps. You can use a blender if you prefer.
Can make ahead, put in a casserole dish, and bake just before serving till
hot and browned on top. If desired, sprinkle small amount of parmesan on
top before baking.
1/2 to 1 teaspoon
chicken-flavored broth powder, 2 or 3 tablespoons sour cream, fresh
1 large head
cauliflower (about 2 lb)
1 large onion, chopped
(about 1 cup, or about 4 oz)
1/4 cup olive or canola
1 can (14.5 ounces)
canned diced tomatoes
1/2 to 1 teaspoon salt
(to your taste)
1/4 teaspoon pepper
1/2 cup water (or to
and separate cauliflower into flowerets. In a large skillet with deep
sides, sauté onion and cauliflower in oil until lightly browned.
Add tomatoes, salt,
pepper and water, and simmer, covered, for 30 minutes, or until tender.
Six servings. From
Grease the bottom of
large saucepan with non-stick cooking spray. Heat the pan over medium-high
heat for a few minutes.
Add the onion and
cook for 3 to 4 minutes, stirring frequently. Add the garlic, Serrano
pepper, and curry powder; cook for 1 minute. Add the tomatoes and
cauliflower; stir to combine and blend the seasonings.
Cover, reduce heat,
and simmer for 15 to 20 minutes, until the cauliflower is very tender.
Season with salt and pepper to taste and garnish with chopped cilantro.
1 head cauliflower, florets cut off
Salt and pepper to taste (or garlic salt and pepper)
Preheat oven to 450 degrees F. Line cookie sheet or shallow
roasting pan with foil.
Place cauliflower florets on foil, and drizzle with olive oil,
tossing to coat evenly. Sprinkle with seasonings. Bake 15 minutes and
check. If not done, roast a little longer.
Note: Other seasonings and
spices can be used, to your taste.
Four servings. From
4 cups cauliflower
1 tablespoon toasted
1 tablespoon virgin
2 large cloves
Pepper, to taste
In a large kettle,
bring 2 quarts of water to a boil. Trim cauliflower and break into
florets. Drop into boiling water and cook about 2 minutes. Drain in a
In a large, nonstick
skillet, heat oil and brown garlic. Add cauliflower and sesame seeds and
stir-fry 1 minute. Dust with paprika and pepper before serving.
1 teaspoon olive oil
1 pound or more
1 red bell pepper,
seeded and cut into strips
3 cloves garlic, minced
1/4 teaspoon cayenne
1/4 cup water
Heat oil in a heavy
nonstick skillet over medium high heat. Sauté florets for 2 minutes then
add next 4 ingredients. Cook 2 to 3 minutes, stirring frequently. Add
water, cover and cook another 3 to 4 minutes or until cauliflower is
fresh, chopped cauliflower (chopped fine in a food processor)
tablespoon minced onion
tablespoon soy flour
and pepper to taste
chopping cauliflower in a food processor, add the egg, onion, soy flour,
salt, and pepper. Mix well. Fry in olive oil, browning well on each side.
as is or with cheese melted on top or topped with a dollop of sour cream
1 head of
3 tablespoons olive
2 tablespoons Mrs.
Dash® Table Blend
Preheat oven to
Cut out and
discard cauliflower core and thick stems. Trim remaining cauliflower into
florets the size of popcorn.
in a bowl with olive oil and Mrs. Dash® Table Blend.
cauliflower on a sheet pan and roast for approximately 60 minutes, or
until nicely browned (that's the carmelization process converting the
dormant natural sugars into sweetness).
Turn three or
four times during roasting. The browner the florets, the sweeter they will
taste. Serve immediately.
Caramelized Roasted Cauliflower
From CBS Early Show, Bob Blumer.
1 head of cauliflower
4 tablespoons olive oil
1 teaspoon salt (or, for a salt-free alternative, Mrs. Dash table blend)
Preheat oven to 425º F. Cut out and discard cauliflower core and thick
stems. Trim remaining cauliflower into florets the size of golf balls.
In a large bowl, add cauliflower, olive oil, and salt. Toss thoroughly.
Spread cauliflower on a baking sheet (lined with parchment paper, if
available, for easy cleanup). Roast for 1 hour, or until much of each
floret has become golden brown. The browner the florets, the sweeter
they will taste. Turn 3 or 4 times during roasting.
Note: Original recipe called for 1 tablespoon of salt, but I think that
is too much. Adjust to your taste.