Bob Harper’s Roasted Cauliflower
Bob Harper’s book “The Skinny Rules” has some amazingly simple but extremely tasty and filling recipes that are worth a try whether you are dieting or not. This method for cauliflower is so satisfying! My Husband usually hates cauliflower but can’t stop eating this whenever I cook it.
1 Large head of Cauliflower (separate the florets and rinse)
Olive Oil Spray
Salt and freshly ground black pepper
1 TBSP grated parmesan cheese
Red pepper flakes to taste
Pre-heat oven to 450/230/gas.
Boil a couple of inches of water in a pan large enough for your cauliflower florets.
When the water has come to the boil add the florets and cook for just 3 mins.
Drain and dry the cauliflower and place it on a baking tray.
Spray the florets with the Olive Oil Spray and then sprinkle over the salt and pepper to your own taste. (I like to go heavier with the pepper).
Pop your tray in the oven for approximately 15 minutes or until you see the tops of the florets starting to brown.
Remove from the oven and sprinkle over the grated parmesan cheese and the red pepper flakes. Pop it back into the oven for another 2 minutes or until the cheese it melted and starting to brown. Remove and enjoy as an accompaniment to your main dish.
According to the book the nutritional information is as follows;
58 Calories, 4.7g Protein, 11g Carbs, .8g Fat per serving
I’ve adapted this recipe from one that I found in Womens Fitness Magazines Best Body Boot Camp supplement. The original recipe had very vague instructions. My Mum made it for us when we were following the diet for a while and it turned out as a complete soggy mess!! Poor Mum! So upon recommencing the diet again a while later I was determined to find a way to make this more pizza like and hand-holdable. Whilst searching online I stumbled across the clearest instructions I have found so far on an interesting blog at www.detoxinsta.com
I tried this method with the recipe I already had and it turned out just perfect! It’s another recipe that my previously cauliflower hating hubby just loves! I always make one pizza and we share it between us with a large helping of mixed salad. I’m guessing it also might also be a good way to get veggies into kiddies tummies.
A few things to point out
You will need baking parchment to make this recipe successfully. I tried wax paper once and that was just a disaster!!
A food processor is required.
A piece of muslin cloth or piece of an old T-Shirt is needed for straining the cauliflower. I use a big square piece of an old T-Shirt that was headed for the bin.
Serves 1 or 2
1 cauliflower (cut into florets and rinsed)
2 egg whites, beaten lightly
1 TBSP grated parmesan cheese
1 TSP dried oregano
1 garlic clove, crushed or chopped finely
Olive oil spray
Approx 2 TBSP Pizza Topping – I make my own homemade pizza topping (Mix 2 TBSP tomato paste, 1 TSP dried oregano, 1 TBSP Olive Oil, 1 clove chopped garlic, in a small bowl and set aside)
Assorted roasted vegetables (I use whatever is at hand. Thinly sliced carrot, chunky slices of red onion, green or red pepper, thinly sliced courgette, aubergine slices)
Extra grated parmesan or any other cheese you fancy for topping
You can add any other toppings such as meat, prawns, pineapple as per your own preferences
Pre-heat oven to 200/400/Gas 6.
Firstly rinse and chop/slice the veggies you want to have top your pizza, toss them in a bowl with some salt and pepper and a few sprays of olive oil, until coated. Place on a baking tray and pop into the oven for approx 20 mins. Keep an eye on them from time to time and give them a mix up.
Meanwhile, cut up your cauliflower florets to reasonable sizes and give them a good rinse.
Next, in batches pulse the cauliflower florets in your food processor until it resembles the consistency of rice.
Keep going until you have all the cauliflower blitzed up and looking ricey.
Bring about an inch of water to the boil in a large sauce pan. Plunge the cauliflower in and cook for 3 minutes only.
Remove, spread your cloth over a colander in the sink. Pour the cauliflower in and let it drain.
Here comes the part that requires some strength! You will need to allow the cauli to cool for a little while as you have to twist the fabric and squeeze out as much water from it as possible (you will be amazed how much comes out!). This is the key to getting your pizza base right and hand-holdable.
I have tried donning washing up gloves to do the squeezing and it works somewhat. Sometimes I am just impatient and give it a go without waiting, I have asbestos hands, but I can tell you it really is hot and I don’t recommend anyone does it for fear of burning!!
While your waiting for the cauli to cool, I suggest you get on with checking your veggies and remove from the oven. Make your homemade pizza topping sauce. Grate your cheese and get the other ingredients together.
When the cauliflower is cool enough, you need to really twist and squeeze your fabric as much as you can to get the excess water out. If you don’t do this step you will end up with a mushy mess instead of a pizza, like my Mum did.
Here’s what it should look like.
Put the cauliflower in a bowl and add the egg whites, cheese, herbs and garlic. Give it a good mix up to combine fully.
Line a baking tray with the parchment paper.
Empty your cauliflower mixture onto the tray, now this is the messy part! Use your hands to push the mixture out to form an evenly spread rectangular base. you can leave the edges slightly raised to create a crust around the sides. If you prefer you can split the mixture in two and make smaller individual pizzas or even make them round shaped. It’s up to you.
Bake the plain pizza crust in the oven for between 30 – 40 minutes, checking it regularly and remove when the edges start to brown and the centre feels springy to the touch.
Spread your pizza topping sauce evenly over the crust.
Top with your roasted veggies and cheese or other desired toppings and place back in the oven for a further 10 minutes or so and the cheese is melted.
Remove from the parchment paper, slice and serve. Delicious!!
I have had some of my pizzas stick to the baking paper, after some research it appears that you must make sure you use baking parchment and not wax paper or grease proof paper. So please check you have the right item.
Also you may find that your oven cooks quicker than mine or that depending on the size of your Cauliflower your crust is thinner or thicker. This is why I advise to keep a check on the crust while it is in the oven as you may need to adjust cooking times accordingly.
Cauliflower and Parmesan soup
I had a lovely recipe some years back for creamy cauliflower soup. Alas, I appear to have lost it! Isn’t that always the way?
Anyway, I stumbled across this recipe in my Woman and Home magazine which sounds like it might be a nice alternative. It doesn’t call for cream though I am sure if you added a bit it wouldn’t hurt it.
1/2 TBSP Olive oil
1 Medium onion, chopped
2 garlic cloves, crushed
1 TSP ground coriander
850g (1lb 4oz) cauliflower florets, roughly chopped
1 litre (1 3/4 pt) chicken or vegetable stock
1 sprigs thyme
50g (2oz) Parmesan, finely grated
Set your hob to a medium heat and using a large saucepan, add the oil, heat and add the onions. Cook until they are lightly browned, add the garlic and coriander and fry for 1 minute.
Add the cauliflower along with the stock and thyme sprigs. Bring to the boil and then reduce the heat to simmer for 10 – 12 minutes or until the cauliflower is tender.
Set the saucepan aside to cool slightly and remove the thyme sprigs. Puree your soup using either a stick blender or a food processor.
Voila!! Delicious and healthy cauliflower soup. When it comes to serving, reheat for 2 – 3 mins and, add a little finely grated parmesan and season to taste. Stir through and serve.
According to Woman and Home Magazine the nutritional breakdown is as follows;
160 calories, 7g fat (3g saturated), 8g Carbs per serving
Peace and Love
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