Saturday, February 12, 2022

MAKE IT: Cajun cauliflower

cajun cauliflower

Here is a recipe for cajun cauliflower, from Eastern Michigan University dietetic intern, Kristina (it is really good – my son, who detests cauliflower, actually not only tried it but liked it).

Directions: 

1- Wash a head of cauliflower and pat dry.

2- Preheat oven to 350°F. 

3- While the oven is preheating cut the stems and leaves off of the cauliflower and cut into bite-size pieces. Set aside in a large mixing bowl. 

4- Drizzle 2 Tbsp. of extra virgin olive oil on top of the cauliflower in the bowl and mix well until all pieces are lightly coated. 

5- Add 1 Tbsp. of Cajun seasoning (can add more or less based on preference). 

6- Cook for 15-20 minutes. Cauliflower will shrink in size and become soft. For a crispier bite, cook an additional 10 minutes. 

7- Enjoy! Can be eaten alone, topped with  lime, or added as a topping on your favorite salad. 

(additional seasoning can be added at the  end if desired)

Benefits: 

Vitamin C (118% of daily value) 

– Promotes collagen synthesis, aids protein metabolism, supports  a strong immune system, and is an antioxidant. 

Folate (20.9% of daily value) 

– An essential B vitamin that promotes healthy cellular synthesis  and function. 

Potassium (12.6% of daily value) 

– Promotes healthy nerve transmission, muscle contraction, and  blood pressure regulation. 

Fiber (12% of daily value) 

– Promotes regular bowel movements and bowel health and can  help control blood sugar levels.

Serving Size: 1 Cup 

Total Servings: 4

Amount Per Serving 

Calories 96.4 kcal

Total Fat 7.2 g  

Monounsaturated 4.97 g 

Polyunsaturated 0.76 g 

Saturated Fat 1.1 g 

Trans Fat 0 g 

Cholesterol 0 mg 

Sodium 141.7 mg  

Total Carbohydrate 7.3 g 

Dietary Fiber 2.9 g 

Sugars 2.8 g 

Protein 2.8 g 

Resources: 

Width M, Reinhard T. The Essential Pocket Guide for Clinical Nutrition. Burlington, MA: Jones & Bartlett Learning; 2021. 

Track Nutrition & Count Calories. Cronometer. https://cronometer.com/#foods. Accessed January 27, 2022.

Photo courtesy of https://www.veganricha.com/cajun-roasted-cauliflower-steaks-chimichurri-sauce/

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MB, an ADK 46-R, is an Assistant Professor and Director of the Online MPH Program at George Mason University. In her free time, she can usually be found scampering up and over mountains whilst munching on eggplant bacon, writing odd things, or doing zoomies with Sig and Bella, the shollie and entledoodle dynamic duo who own me. She can also be found at: dr.mb.mitcham@gmail.com


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5 Responses

  1. Todd Knaster says:

    That recipe looks amazing!!! I can’t wait to make it

  2. Worth Gretter says:

    This sounds interesting, and I really like cauliflower so I would try it. But the picture seems to show a different recipe.

    The recipe calls for bite-sized pieces of cauliflower. In the picture, the cherry tomatoes give a sense of scale to the big slabs of cauliflower, which must be 3 or 4 inches across.

    And the green sauce is not mentioned.

    • dean says:

      I made it since i had a cauli in the fridge. Definitely not like the pic! Mostly a roasted tray of various sizes of veggie with the sprinkled powdered spice over it. To get closer to that pic I think one needs to KEEP the stems, and also use butter as an ingredient.

  3. MB says:

    MB here! The comments regarding the photo are correct – the picture shown here is *not* the cajun cauliflower described in this recipe (although it does look really yummy, I must say!).

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