Farm to Table Cauliflower Recipes

FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market Vietnamese Cauliflower Ingredients 1 large cauliflower, cut into bite-size flowerets 1 Tbsp canola oil 2 shallots, thinly sliced 3 cloves garlic, minced 2 Tbsp soy sauce (or tamari sauce if gluten-free)

3 tomatoes, peeled, seeded, and cubed 1 small onion, thinly sliced 2/3 cup vegetable stock 1/2 tsp lemon juice 2 tsp sugar 2 scallions, thinly sliced chopped cilantro for garnish

Directions 1.Heat a wok or skillet. Add oil. Sautee shallots and garlic for 1 minute.

2.Add soy sauce and tomatoes and cook for 3 minutes.

3.Add the cauliflower, onion, stock, lemon juice, sugar, and scallions.

Reduce heat and cook until cauliflower is tender-crisp, about 10 minutes, stirring frequently. Add water if necessary to prevent sticking.

4.Place cauliflower in a serving dish and sprinkle with cilantro.

5.Optional: Serve with sriracha chile sauce for extra spice

Recipe from the www.drweil.com website.

5-Minute SautĂŠed Cauliflower with Turmeric Ingredients: 1lb cauliflower 5 Tbsp low-sodium chicken or vegetable broth 1 tsp turmeric

Mediterranean Dressing:

3 Tbsp extra virgin olive oil 2 tsp lemon juice 2 medium cloves garlic, pressed or chopped sea salt and pepper to taste Optional: 1 Tbsp chopped cashews, 2 Tbsp parmesan cheese or chopped cilantro

Directions: 1.Cut cauliflower florets into quarters and let sit for 5 minutes to bring out their hidden health benefits.

2.Press or chop garlic and let sit for 5 minutes.

3.Heat 5 TBS broth in a stainless steel skillet on medium heat.

4.When broth begins to steam, add cauliflower and turmeric and cover. For al dente cauliflower, cook for no more than 5 minutes.

5.Transfer to a bowl. For more flavor, toss cauliflower with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.)

Adapted from the www.whfoods.com

FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market Chelmsford Cauliflower Soup Ingredients: 2 Tbsp olive oil 2-3 carrots, peeled and cut into ¼” slices 2 celery stalks cut into ¼” slices 1 medium onion, chopped 4-6 fresh mushrooms, sliced 2 quarts chicken or vegetable broth

1 medium cauliflower, washed but left as a head ¼ fresh lemon ¼ cup medium pearl barley ¼ tsp ground white pepper 1 tsp salt 1 cup 2% milk 2 Tbsp flour, optional

Directions: 1. In a large kettle, heat oil and sauté carrots, celery, onion and mushrooms until onions are transparent.

2. Add cauliflower, lemon and broth; bring to boil, then cover and reduce heat to low, simmer until cauliflower is tender, about 10 minutes.

Discard lemon, break cauliflower into pieces.

3. Add barley, salt and pepper; simmer until barley is tender, 30-45 minutes.

4. Add milk and warm. To thicken, remove about 1 cup of broth from kettle and mix with flour until smooth, then whisk it back into the soup.

Cook and stir until slightly thickened.

Adapted from a recipe from The Junior League of Rochester, NY, c. 1981.

Roasted Cauliflower

Ingredients 1 large head of cauliflower, cut into bite-sized pieces 2-3 Tbsp Canola or olive oil (enough to lightly coat) Garlic powder and/or seasoned salt to taste

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Directions 1. Preheat oven to 425. Spray large, rimmed baking pan. Meanwhile, in a large bowl, toss cauliflower with oil and arrange in a single layer on the pan.

2. Lightly season with garlic powder and/or seasoned salt.

3. Bake for 25-30 minutes or until fork tender, stirring every 10 minutes so that the cauliflower bakes evenly.

Submitted by Theresa Harte, MS, RD, CNSC

A collaboration between Food & Nutrition Services and Well-U.