Posts tagged ‘cauliflower’

September 29, 2011

Roasted Cauliflower and White Bean Pasta

One of my go-to dishes during the winter. It is meatless so you can feel good about going meatless one night a week. Cannellini beans are low-fat, packed with fiber (10g) and a 3oz portion has 10% of your daily value of iron (about the same amount of iron found in a 3oz portion of beef) and the cauliflower is a great source of vitamin C.

You know there is always that debate about how to cook your vegetables – steam, boil, microwave, roast. Truth is it varies. For example (I got this off Dr. Weil’s website),

“A study published in the November 2003 issue of the Journal of the Science of Food and Agriculture found that broccoli cooked in the microwave lost up to 97 percent of its antioxidant content but lost only 11 percent when it was steamed. Another study showed that spinach cooked in the microwave retained nearly all its folate but lost about 77 percent of this nutrient when cooked on the stove.

The one consistent thing I read is that how MUCH or LONG you cook your veggies usually determines how much nutrients are lost. If you overcook vegetables (they are mushy), you are losing many more nutrients, than if you cook them to a tender crisp. I keep most of my vegetables tender- crisp. I am no nutritionist, I do read a lot about food on my quest to learn “how” to properly prepare foods, so count this as my own, unprofessional, conclusion.  Bottom line, though, as long as you are eating vegetables regularly you will be healthier in general!

If you want to learn more about properly cooking vegetables Alice Waters: The Art of Simple Food is a great vegetable cooking guide!

1 head cauliflower
2 tablespoons Olive Oil
1 shallot
½ box spaghetti noodles
1 can cannellini beans (or other white bean)
2 tablespoons chopped parsley
½ cup shredded parmesan

(You could also use a can of garbanzo bean and roast them with the cauliflower to mix it up – roasted garbanzos are a great snack or mix them with roasted chicken and tomatoes – they are really good!)

Take a head of cauliflower, pull it apart and then cupt it up into bite-sized pieces. Coat the pieces lightly with olive oil, sprinkle with some salt and pepper and toss.  Roast the cauliflower in a 450° oven for about 15 minutes, or until it starts to brown. (all ovens are different you make take more or less time)

Meanwhile cook spaghetti noodles according to the package directions, reserve 1 1/2 cups of the pasta water when draining the noodles.

Put 2T. Olive oil in the pot and sauté the shallots for 2 minutes. Add the roasted cauliflower and sauté for another minute more.

Drain a can of cannellini, or other white beans. Now add the beans, cooked pasta, and reserved pasta water to the pan and toss. Finish the pasta off with chopped parsley and serve with parmesan cheese and a light salad. (You can add many more vegetables to this dish if you’d like – zucchini, squash, eggplant, just roast with the cauliflower)

(and my daughters slight addition – avocado. To her, avocados goes with EVERYTHING!)

(NOTE: I am going to replace these awful photos with new ones when I make this recipe this week! Ones with nice natural lighting instead of this ugly yellowish lighting – these were taken indoors last winter pre-off camera flash and softbox days). — As promised – 100 times better, right! 🙂

January 5, 2011

Making it with Your Own Hands

As a single mother, working full-time and having a 30-minute commute home each weeknight, my biggest challenge is making dinners that are ready before 8pm. I can see why there is so much popularity with pre-made foods and eating at fast-food establishments. On top of a full work day, there are errands to run and children’s activities to take care of. By the time all that is done, what energy is left for cooking a homemade meal? Yeah sounds daunting! (Oh wait! You still have to make a lunch for everyone for the next day).

Thinking all this over, and realizing that I have been spoiled over the past 4 years – my sitter has been my sister-in-law and she has provided lunches for my daughter, I realize that it’s about to get tougher!

The challenge we all have with making homemade meals is the misconception that it is more time consuming and more expensive. I spend much less money on food when I make it at home, than I do going out to eat dinner every night. (I am not saying do not ever eat out – because that is ridiculous and it is a lot of fun to try new restaurants or to visit your favorites! Just don’t make it an everyday habit.) On top of saving money you end up eating healthier because now you are in control of the fat, salt, fiber etc… that is in your food. With a little organization and a well-stocked pantry, the goal is more attainable and your misconceptions start to melt away! (I’m a huge fan of organization, by the way, and actually I thrive on it).

Each year I set “culinary goals” for myself (last years was this blog in fact), and with the changes coming up this year, I decided I want to get myself and my kitchen better organized. I want more than half of my weekly meals to be homemade. Meaning I need to find a way to have homemade meals at my fingertips.

Some initial ideas off the top of my head …freezer friendly meals/food, weekly meal planning, creating menus, learning to better stock my pantry and fridge, waste less food, and collect or create recipes that are easy, fast, and fresh.

Also on my “culinary goals” list is to finally join a CSA (Community Supported Agriculture). With a CSA, you pay a local farmer at the beginning of the season (sometimes in combination with volunteering your time on the farm) and in exchange you get a weekly basket of fresh produce. Some farmers include eggs, while others offer packages that include meat. This all depends on where you live and what the farmers in your area offer. I am so excited about this because not only will I feel better about what my daughter eats, but I will also be challenged to cook and eat things I might not have otherwise chosen. Plus the money I pay goes to help support a local family farm, and in turn contributes to the health of the earth. Each Saturday I take my daughter to the Farmer’s Market; it’s actually something my daughter and I both look forward to doing (perhaps it’s the bounce house, but we do learn along the way). We have a good time and it is really neat to see so much of our community each week supporting the farmers and eating local!

If you have ever read Michael Pollan’s The Omnivores Dilemma you may know why I believe strongly in eating locally and sustainably. A local farm is more likely one that is “sustainable” and not using a bunch of chemicals to grow food. A sustainable farm has its own ecology – a farmer can feed the crop wastes to animals and then feed the animals’ waste to the crops and very little waste is put out into the environment causing pollution. Commercial farmers pump synthetic nitrogen into their crops to help pump out as much produce as possible. There is something about robbing the soil of all its ability to produce plants, flooding rivers with pollution from synthetic chemicals, affecting communities’ tap water and dead zones in the sea that makes me think industrial agriculture is not working as well as we once thought. If you have not read the The Omnivores Dilemma, I highly recommend the book. Reading this book has helped me to understand the whys of eating locally and sustainably, why it is good for our bodies and for our environment. (My personal opinion).

My, ever-changing, personal food philosophy is to make what I eat with my own hands, rather than out of a box or from a fast-food company.

So with all that said, here are my 2011 Food/Culinary Goals:

1. Organize!
2. Clean out and stock up!
3. Find ways to waste less food.
4. Create an arsenal of Go-To recipes for lunches and weeknight dinners to help save time. A restaurant has a menu, why not my kitchen!
5. Make more than half our weekly meals homemade.
6. Eat local, when I can.

Wish me luck – I’m open to all suggestions and information you may have, please share!

Here is one of my new favorite fast weeknight dinners to start off.

1 head cauliflower
2 tablespoons Olive Oil
1 shallot
½ box spaghetti noodles
1 can cannellini beans (or other white bean)
2 tablespoons chopped parsley
½ cup shredded parmesan

(You could also use a can of garbanzo bean and roast them with the cauliflower to mix it up – roasted garbanzos are good!)

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Coat the cauliflower lightly in olive oil and sprinkle salt and pepper.  Roast the cauliflower in a 450° oven for about 15 minutes.

Meanwhile cook spaghetti noodles according to the package directions, reserve 1 1/2 cups of the pasta water when you drain the noodles.

Put 2T. Olive oil in the pot and sauté the shallots for 2 minutes. Add the roasted cauliflower and sauté for another minute more.

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Drain a can of cannellini, or other white beans, and add the beans to the cauliflower. Add the noodles and pasta water. Add chopped parsley and stir to coat the pasta.

Serve with parmesan cheese and garlic bread.

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(Hopefully these are the last crummy weeknight photos that I have to use – I just ordered a lightscoop which will make it easier to take photos on weeknights when it’s dark and I don’t have natural light…)

Happy New Year everyone! Cheers!