Cauliflower, the “It” Vegetable of the 2020’s

Buffalo Cauliflower
Buffalo Cauliflower

Cauliflower is enjoying a hip makeover from a boring side dish into “wings,” “steaks,” and “rice.” New fans have discovered its mild flavor, “meatiness,” and versatility. It’s being used a gluten-free substitute for bread and pasta and is popular in low-carb diets.

The growing popularity of cauliflower makes nutritionists happy, because the health-promoting power of cruciferous vegetables like cauliflower is extraordinary. The Brassica family of veggies—Brussels sprouts, broccoli, cabbage—contains compounds that turn into sulforaphane, a powerful cancer-fighting phytonutrient. Cauliflower is also full of disease-fighting nutrients that have been studied for their ability to fight off germs, to help with blood clotting, and regulate calcium balance. Its antioxidants support a healthy immune response. Its prebiotic fiber helps to feed the good gut bacteria in your digestive tract.

White varieties remain pale because they are covered by their leaves as they grow. Green varieties are actually a broccoli-cauliflower hybrid that is crunchier and nuttier. The orange variety has more beta-carotene, is sweeter and creamier—look for it on the shelves around Halloween! Purple varieties come in a range of beautiful hues. Any of these can be used where you would use white cauliflower.

In cooking, cauliflower is incredibly versatile. The maximum health benefit comes from eating it raw, for example, as florets dipped into hummus. But it can be prepared in any number of ways. Cut into florets and roast it with onions, carrots, turnips, peppers—whatever you have in the veggie drawer. It makes wonderful pureed soups. I boil it with potatoes and mash them together for a healthier, more flavorful side dish. If I want to get a little fancy, I’ll roast a cauliflower “steak” (a thick slice) that’s been seasoned with Cajun spices and top it with a creamy avocado sauce and some toasted pepitas.

Next time you have the gang over, serve a batch of Buffalo Cauliflower with Tofu Ranch dip. It will be the star of the party.

Buffalo Cauliflower
Prep Time15 minutes
Cook Time30 minutes
Print Recipe

Buffalo Cauliflower with Tofu Ranch

Buffalo cauliflower is spicy and crisp, cooled with the tofu ranch. Perfect game-day food.
Course: Appetizer, Side Dish, Snack
Cuisine: Vegan
Keyword: no-oil, plant-based, vegan
Servings: 4

Equipment

  • blender or food processor

Ingredients

Cauliflower

  • 1 small head cauliflower
  • 3/4 cup flour all-purpose or gluten-free
  • 3/4 cup unsweetened plant milk
  • 1/4 cup water
  • 1/4 tsp salt
  • 2 tsp garlic powder
  • 2 tsp paprika
  • 1/2 cup Frank's Red Hot Buffalo Wings Sauce
  • 1 tsp maple syrup
  • 1 cup panko bread crumbs vegan

Tofu Ranch

  • 6 oz silken tofu
  • juice of 1/2 lemon
  • 1 clove garlic
  • 2 Tbs apple cider vinegar
  • 1/2 tsp onion powder
  • 1/2 tsp mustard powder
  • 1/4 cup water
  • 2 tsp dried dill
  • 1 tsp dried parsley

Instructions

Cauliflower

  • Preheat the oven to 425°F. Line a baking sheet with parchment paper or silpat.  
  • Cut the cauliflower into one-bite-sized florets.
  • In a large bowl, make a batter by combining the flour, plant-based milk, water, garlic powder, paprika, salt, maple syrup, and Frank’s sauce. Stir until well combined.
  • Dip the florets into the batter, so they're completely coated.
  • Roll them in the panko breadcrumbs.
  • Lay the cauliflower florets on the baking sheet, not touching. Bake for 30 minutes.

Tofu Ranch

  • To make the creamy tofu ranch, add all ingredients from the tofu to the water (everything except for the dill and parsley) to a food processor or high-speed blender. Blend until smooth and creamy.
  • Add the dill and parsley. Blend for 30–60 seconds until they are mixed into the creamy ranch dressing, but not completely blended, or you’ll have a green ranch!
  • Taste for additional seasoning (lemon for more tartness, dill for more herb flavor, etc.). For a thinner consistency, add more water, 1–2 tablespoons at a time.
  • Refrigerate to let flavors develop. Serve the cooling ranch with the spicy cauliflower.

Miso Ramen Soup

Ramen Noodle Soup
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Print Recipe

Miso Ramen Soup

Miso probiotics are good for your tummy, add ramen noodles for pleasure.
Course: Main Course, Soup
Cuisine: Chinese, Japanese
Servings: 4

Ingredients

  • ½ cup miso white or yellow
  • 4 cups water
  • 4 cups vegetable broth
  • 2 tablespoons seaweed nori or wakame, soaked in water for two minutes, drained & rinsed
  • 2 cups chopped greens chard, kale, or spinach
  • 1 cup cubed firm or extra firm tofu about half a 15-oz package
  • 2 cakes of ramen noodles 4 servings, if you are substituting another noodle
  • 1 cup chopped green onion

Instructions

  • Whisk the miso into one cup of the water until it is smooth with no clumps. Set aside.
  • Bring the broth and remaining 3 cups water to a simmer.
  • Add the seaweed, greens, tofu, and ramen, and simmer for 5 to 7 minutes.
  • Remove from heat and stir in the miso.
  • Serve in a big bowl with green onion sprinkled generously on top.

Notes

It has two ingredients that might seem unusual: miso and seaweed. Miso is a fermented soybean paste that has a pleasant salty tangy flavor. It has a consistency like peanut butter and keeps in the fridge for a long time, at least a year.
Seaweed is not in everyone’s pantry but it’s a powerhouse food containing vitamins, minerals, anti-oxidants, omega-3 fats, B12, fiber and certain sugars that help “good” gut bacteria. I keep a packet of dried wakame seaweed in my pantry. Added to water, a spoonful plumps up quickly into a serving, so a little goes a long way.
Other bits of veggies can be simmered in this soup – broccoli florets, chopped carrot, sliced mushrooms.
I use the brown rice & millet noodles from Lotus Foods. Yummy.  https://shop.lotusfoods.com/Rice-Ramen/c/LotusFoods@Ramen  Feel free to substitute soba noodles, pad thai rice noodles, or even angel hair spaghetti.