Garlic & Parmesan Cauli Bites

You may have picked up on it by now from some of my previous posts but I am a big fan of Cauliflower as a healthy alternative to many of our beloved Complex and Simple Carbohydrates. It is an extremely versatile vegetable that is packed with goodness and healthy stuff for our lovely tummies to feast on.

You will also know by now if you follow this blog that two of my favourite things in this world are Garlic and Parmesan. So whilst brainstorming for my Spring/Summer recipes, I landed on the idea of making Cauliflower Bites – something crispy and tasty that you can dip into your favourite sauce (I mixed ketchup with Franks Hot Sauce OMG) and snack on while watching some TV at the weekend or whatever. I also think they would make a lovely side dish alternative to the Sunday dinner instead of roast potatoes. I know the roasties are sacred but it’s just an idea 🙂

They were pretty easy to make seeing as I was making it up as I went along and I must say I was delighted with the result. They lasted a few days in the fridge and also reheated well in the microwave. If I were to give any tips, I would say to leave them baking in the oven for as long as possible – you really want to reach the core of the florette and also crisp up the coating as much as possible to maximise the flavours and the overall eating experience.
Any other tips I could offer is just to enjoy making them and of course, eating and sharing them!

Ingredients (Serves 4)

1 medium-large Cauliflower head
2 Eggs, whisked
¼ cup Plain Flour
1 cup Bread Crumbs of choice
¾ cup Parmesan Cheese, grated
1 Tsp. Garlic Powder
¼ Tsp. Cayenne Pepper
Salt & Pepper to taste
Dash Olive Oil

Method

Preheat the oven to 190 Degrees Celsius.
Chop the Cauliflower head up into small florets and add them to some boiling water in a pot on the hob. Cook until they are just about tender (approx 4-5 minutes).
In a bowl, mix flour, garlic powder, cayenne pepper and seasoning.
In another bowl, mix the breadcrumbs or breadcrumb alternative and grated Parmesan Cheese.
In a third bowl, have your eggs whisked and ready.
When the Cauliflower has been cooked, pat dry and leave to cool for about ten minutes. You can run it under some cold water before drying to speed up the cooling process.
Firstly dip your Cauliflower floret into the bowl of flour and seasoning.
Then dip it into the egg and then onto the cheese and crumb bowl.
Ensure your floret is fully coated.
Place the coated floret on a lined baking tray and continue this process until all the cauliflower has been used up.
Drizzle the florets with olive oil and pop in the oven to bake.
Mine took about 15 minutes and then I let them stay in for another 5 just to crisp up that little bit more.
I mixed some Franks Hot Sauce and Ketchup together and the combination went great.

And there you have it, another simple, cheap and delicious healthy snack to keep you on the right track! Enjoy xXx

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Curried Cauliflower & Potato

A hugely popular dish in its Indian Motherland, Potato & Cauliflower Curry or “Aloo Gobi” is a deliciously simple curry to whip up and is also great for those Meat-Free-Mondays or any other meals you would like to try al-veggie. I made this dish a few weeks ago and put it away in portions for lunch and ready-meals. The recipe below got me about 8 portions which is pretty great considering how little is required to put this together – you are defo getting serious bang for your buck!

Curries are such good dishes to make when you’re on a  budget or time poor and in need of something that will get that metabolism going. This one is packed with vegetables and spices so is a great all-rounder for when you want to get all your nutrients in and stay on top of your healthy meal plan.

Potatoes are a great addition to any curry, helping your curry sauce thicken and adding lots of texture. They’re also great in the classic Massaman Curry for those of you who venture to Thai cuisine for your curry fix. Cauliflower is such a superfood as it is and is welcome in any healthy meal you’re making if it fit the bill.

I also added some peas and green beans as they are a great filler for any curry. You can add other greens like snap peas, mange tout or baby broccoli too if you like 

Another great thing about this dish is that you don’t need to add a rice or noodle side-dish due to the presence of the potato and cauliflower. Now that’s not to say you can’t either – go for it if you want 

The great thing about a home-made curry is you can make it as mild or as spicy as you like so make sure to play around with the seasoning until your happy. Be careful too though as the flavour will develop as the curry cooks so try it intermittently to make sure it doesn’t get too hot for your taste buds.

Keep this in the fridge for up to 3 days and you can freeze it off too if you don’t think you’ll get through it all in this space of time. It defrosts quickly and reheats well so is an all-round great recipe for the quick and convenient health-at-home approach.

As always, enjoy my dears! xX

Ingredients

100ml Vegetable Stock in Water
1 Brown onion, chopped
2 Cloves Garlic, crushed
1 Tbsp. Tomato Puree
1 Large Cauliflower, broken into florets
1 Tbsp. Curry Powder
8 Baby Potatoes, quartered
1 cup Frozen Peas
1 cup Green Beans
1/2 Red Chilli, thinly sliced
Salt & Pepper to taste

Method

Add the chopped onions and crushed garlic to a heated, oiled pot on the hob and cook until the start to brown and are aromatic (about 1-2 minutes).
Add the stock water to the pot and bring to the boil.
Reduce to a low heat once bubbling.
Add the cauliflower florets, diced potatoes and curry powder to the pot and stir thoroughly.
Feel free to add a pinch of your favourite spices at this point too – maybe some chilli flakes for an extra kick?
Let the curry mix fuse and simmer for about 5 minutes.
Add the tomato purée and some more water if desired, stir through and leave to cook on low for about 10-15 minutes.
Do some taste testing during this time and add any seasoning you want to reach the perfect flavour.
Right at the end, add the peas, green beans and chopped red chilli.
Let these heat through for a couple of minutes and then remove the pot from the heat.
Your curry is now ready to serve-straight from pot to plate!

 

Feature Fit Food #1 – Carb Curbing Cauliflower

Rosemary and Garlic Mashed Cauliflower

The simplicity of this dish makes it all the more tempting to try!

Ingredients

1 Large Cauliflower Head, chopped
80 gm Low Fat Cream Cheese
2 tbsp. Real Butter
2 cloves Garlic, chopped
1 tbsp. Fresh Rosemary

Method

Bring a pot of water to the boil and pop the cauliflower in to cook for 10 minutes. Once cooked, remove and drain.
Leave to cool for a few minutes and then add all of your ingredients to a food processor or blender.
Whizz until it reaches a smooth and creamy consistency.
Scoop out and serve as a scrummy side to any main dish.
I’m a big fan of roast chicken, steamed greens and cauliflower mash for a homey Sunday dinner.

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Cauliflower Rice

Cauliflower rice is a ridiculously quick and uber-nutritious alternative to grain rice. And it couldn’t be easier to make!
All you need is a head of cauliflower and a cheese grater, whether it’s your standard box grater or the grater blade in the food processor.
Simply grate the head of cauliflower to create a rice-like consistency.
Heat some oil on a pan and sauté the cauliflower rice for a couple of minutes, adding salt and pepper to taste.

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Crack an egg in and make yourself some egg fried rice either. I like to add a dash of soy sauce and some frozen peas to mine and it’s my own little fake-away!

Cauliflower Pizza Base

Another great way to use cauliflower as a healthier alternative is for a tasty pizza base.
Again, it’s quick and easy to make and replaces your usual white bread pizza base.
Just follow this simple recipe and then add your favourite pizza toppings for a tasty treat.

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Ingredients

1 Head Cauliflower
1 Egg, beaten
½ cup Parmesan
¼ cup Grated Mozzarella
1 Tbsp. Salt & Pepper
1 Tbsp. Garlic Powder
1 Tbsp. Mixed Herbs

Method

Preheat the oven to 260 degrees C.
Using a food processor or blender, whizz the chopped up head of cauliflower until it reaches a floury consistency.
Pop the processed cauliflower into a microwave safe bowl and microwave for 4 minutes.
Once cooked, leave to cool for about 5 minutes.
Transfer the cooled cauliflower from the bowl to some kitchen paper and squeeze as much liquid as possible from the flour.
It is important get as much moisture as possible squeezed out through the kitchen paper.
Once fully squeezed, pop the flour in a mixing bowl with the egg, parmesan, mozzarella and seasoning.
Mix it all together with a wooden spoon or with your hands until the mix reaches a dough-like consistency.
Once dough-like, roll the mix out on some parchment paper into a pizza base shape.
Bake the base for 10-15 minutes or until golden brown.


Remove pizza base from the oven and add your favourite pizza toppings.
Pop back in the oven until the toppings have cooked.
Remove, slice and serve!

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