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Phase 1 Vegetable Recipes



See Phase 1 Salads for Cauliflower Salad Recipes 

Mashed Cauliflower


1 medium to large head cauliflower

2 to 3 tablespoons butter or trans fat free margarine spread, such as Smart Balance

Half & half (optional—1 or 2 tablespoons only if needed for desired consistency)

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 consistency.


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.


Options: Add 1/2 to 1 teaspoon chicken-flavored broth powder, 2 or 3 tablespoons sour cream, fresh chopped chives, parmesan.

Stewed Cauliflower

Four servings.


1 large head cauliflower (about 2 lb)

1 large onion, chopped (about 1 cup, or about 4 oz)

1/4 cup olive or canola oil

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 desired consistency)


Wash 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.

Curried Cauliflower

Six servings. From http://robbiehaf.com.

1 med. onion, chopped
3 cloves garlic, minced
1/2 Serrano pepper, seeded, chopped
2 tsp. curry powder
1 lb. Roma tomatoes, seeded, chopped
1 head cauliflower, separate florets
salt and pepper to taste
1/2 cup chopped fresh cilantro

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.

Roasted Cauliflower


1 head cauliflower, florets cut off

Olive oil

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.

Garlic Cauliflower

Four servings. From http://www.recipegoldmine.com.


4 cups cauliflower florets

1 tablespoon toasted sesame seeds

1 tablespoon virgin olive oil

2 large cloves garlic, minced

Dash paprika

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 colander.


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.

Low Sodium Garlic Cauliflower

Four servings.


1 teaspoon olive oil

1 pound or more cauliflower florets

1 red bell pepper, seeded and cut into strips

3 cloves garlic, minced

1/4 teaspoon cayenne pepper

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 tender.

Cauliflower Pancakes

Two servings.


1 cup fresh, chopped cauliflower (chopped fine in a food processor)

1 egg

1 tablespoon minced onion

1 tablespoon soy flour

Salt and pepper to taste


After 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.


Serve as is or with cheese melted on top or topped with a dollop of sour cream if.

Cauliflower Popcorn

From www.mrsdash.com.


1 head of cauliflower

3 tablespoons olive oil

2 tablespoons Mrs. Dash® Table Blend


Preheat oven to 450°F (220°C).


Cut out and discard cauliflower core and thick stems. Trim remaining cauliflower into florets the size of popcorn.


Toss thoroughly in a bowl with olive oil and Mrs. Dash® Table Blend.


Spread 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.

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Recipe Pages—All Phases (1, 2, and 3)

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 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

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Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


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