Recipe: Cauliflower Gnocchi with Beans and Sage Butter

😋 This recipe is packed with plant-based deliciousness.

Even though it’s a lower-carb version of traditional gnocchi, it still falls into the “hearty” category.

TIP: Make extra and have the leftovers for lunch.

Makes 4 servings.

Ingredients:

• 2 Tbsp grass-fed butter

• 2 Tbsp olive oil 

• 1 12 oz (340 g) bag frozen cauliflower gnocchi

• 1 15 oz (425 g) can white beans, rinsed

• 1 Tbsp dried sage

• 1 Tbsp water

• Sea salt & freshly ground black pepper to taste

• 4 big handfuls baby spinach

Directions:

1. Heat the butter and oil in a large skillet over medium-high heat. Add gnocchi and cook until browned, about 5 minutes.

2. Stir in the beans, sage, and water. Cover and let simmer until the gnocchi are tender and the beans are heated through, about 5 minutes. Season with salt and pepper. 

3. Place 1 big handful of baby spinach leaves on each of the 4 plates. Serve the gnocchi over the spinach. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by luchezar from Getty Images Signature 

Recipe: 15-Minute Cauliflower Fried Rice

👩‍🍳This is a lower-carb version of fried rice – without the rice.

If you don’t want to “rice” the cauliflower yourself, pick up a bag of frozen cauliflower rice at the grocery store.

Makes 4 servings.

Ingredients:

• 1 head cauliflower

• 1 bag frozen mixed vegetables

• 2 Tbsp olive oil

• 3 large eggs

• ¼ cup coconut aminos

• Optional toppings: lemon quarters, cilantro, parsley, or green onions

Directions:

1. Wash and dry the cauliflower and chop it into florets.

2. Place the florets in your food processor and pulse until a rice-like consistency is formed. Depending on the size of your processor, you’ll probably have to do this in batches.

3. Heat olive oil in a large skillet over medium heat. When it’s hot, add the cauliflower and vegetables. Stirring frequently, saute for about 10 minutes. 

4. While it’s cooking, whisk the three eggs together in a small bowl.

5. When the mixture reaches the desired tenderness, pour in the eggs and cook, stirring, until it is combined and the eggs are cooked through. Stir in the coconut aminos.

6. Remove from the heat and add optional toppings. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by marinrlee from Getty Images 

Recipe: Creamy Cauliflower Grits

Looking for a fun and different side dish? Here you go!

This pairs well with spicy shrimp or chicken. You also can kick this up a notch by adding ¼ teaspoon of red pepper flakes.

Ingredients:

• 1 2-pound head of cauliflower, washed, trimmed, and chopped into florets

• 1½ cups of unsweetened non-dairy milk (almond, cashew or coconut)

• 1 tbsp coconut, avocado or olive oil

• ⅓ cup nutritional yeast OR ½ cup crumbled goat cheese

• Sea salt

• Ground pepper

Directions:

1. Depending on the size of your food processor, place about half of the cauliflower into the bowl and pulse until it breaks down into rice-sized grains. Remove and repeat until all the cauliflower has been minced.

2. Place in a medium saucepan along with the milk, oil, ½ tsp salt and several generous “grinds” of pepper. Bring to a simmer over medium-high heat. Stirring frequently, simmer for about 10-12 minutes until the mixture is smooth and looks like grits. Stir in the nutritional yeast or the cheese. Taste and add more salt/pepper if needed.

Recipe by: Saara Haapanen

Photo Credit: Canva by HandmadePictures from Getty Images

Recipe: Cauliflower Falafel

While this recipe says it can serve two, chances are you’ll eat the whole thing yourself. It would make a fun lunch with a side salad.

Serving Size: 1 - 2

Ingredients:

• 2 cups minced cauliflower

• 1 shallot, chopped

• ½ cup fresh parsley

• ¼ cup ground gluten-free oats or almond flour

• 1 medium egg

• 3 garlic cloves

• 4 tsp cumin

• 1 tsp turmeric

• ½ tsp chili powder

• 1 tsp sea salt

• 4 tbsp avocado or coconut oil

Directions:

1. Preheat your oven to 400 degrees and line a baking sheet with parchment paper.

2. Add cauliflower to the high-speed blender or food processor and pulse until minced. Remove and set aside.

3. If using oat flour, place oats in a high-speed blender or food processor and pulse until ground into flour.

4. If not using oat flour, place almond flour in the food processor/blender along with all other ingredients EXCEPT cauliflower and oil. Blend until well-mixed. Add the cauliflower and pulse until combined.

5. Form the falafel dough into balls measuring around 2 inches. Brush each with olive oil and place in the oven for 20 minutes. Remove from the oven and carefully turn the balls over and bake for another 20 minutes.

6. While they’re baking, make this simple dipping sauce: Combine ½ cup hummus, 2 tbsp lemon juice and 1 tsp of dried dill. Add salt to taste. Stir well and then refrigerate.

7. When the falafel are ready, serve with the dipping sauce.

Recipe by: Saara Haapanen

Photo Credit: Canva by Olga Mazyarkina from Getty Images

Recipe: Cauliflower Hummus

This recipe takes a basic hummus recipe and mixes it up with cauliflower! It’s surprisingly good.

Dip cucumber, carrots, celery, pepper strips and even fruit!

Ingredients:

• 3 cups cauliflower florets (fresh or frozen)

• ⅛ cup water (2-3 tbsp)

• 5 tbsp olive oil, separated

• 1½ tsp sea salt

• 3 garlic cloves, separated

• ¼ cup tahini

• 2 tbsp lemon juice

• 1 tsp cumin

• More water as needed

• (optional: sesame seeds for garnish)

Directions:

1. Steam the cauliflower until it’s soft: you can do this in a microwave or in a steamer on a stovetop. Stovetop: Place the cauliflower, water, 2 tbsp of olive oil, 1 tsp sea salt, and 2 whole garlic cloves in covered pan on low heat and cook for about 15 minutes, stirring/checking frequently. Microwave: place the same ingredients in a covered dish and microwave 10-12 minutes.

2. Next, place the softened cauliflower in a high-speed blender and add the tahini paste, 1 garlic clove, tahini, 2-3 tbsp olive oil, ½ tsp sea salt and lemon juice. Blend until it reaches the texture of hummus. You might have to scrape the sides to incorporate all the cauliflower. If it’s too thick, add a little more water. Taste and adjust the seasonings as needed.

3. Place in a bowl and, if desired, drizzle a little more olive oil over the top and sprinkle with sesame seeds.

Recipe by: Saara Haapanen

Photo Credit: Canva by Andre Rakoff