Vegetable Tempura

Raw veggies are absolutely lovely, but sometimes it’s fun to mix it up with tempura for a special occasion.

Serves four to six as an appetizer.

Dipping Sauce
2 scallions, minced
1/4 cup soy sauce
1/4 cup water
2 teaspoons rice vinegar
2 tablespoons honey
1 tablespoon grated ginger root
2 minced garlic cloves
1 teaspoon dry mustard

Batter
2 cups all purpose flour
4 teaspoons baking powder
2 cups cold water
1/4 cup dark sesame oil

Veggies
5 cups seasonal fresh veggies, such as broccoli, zucchini, carrots, sweet potatoes, mushrooms, etc.

For the dipping sauce, combine the scallions, soy sauce, water, vinegar, honey, ginger, garlic, and mustard in a bowl. Cover and refrigerate for an hour to let the flavors blend.

For the batter, mix together the flour and baking powder. Add the cold water and sesame oil all at once and whisk until the consistency of pancake batter and very smooth. Refrigerate until ready to prepare the tempura.

Blot the vegetables dry, season with salt and pepper and dip into the batter. Coat them evenly.

Pour the oil into a tall pot to a depth of 3 inches. Heat over medium heat until around 350 degrees F. Work in batches to avoid crowding. Slip the batter-coated vegetables into the hot oil, deep-frying until the batter is a golden brown and puffy, 3-4 minutes. Turn the veggies so they cook evenly. Remove from the pot with tongs. Drain on an absorbent towel. Serve with dipping sauce.

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Posted on December 23, 2014

Pumpkin Curry with Field Peas and Tuna

Nash’s green field peas
2 tablespoons olive oil
1 cup sliced onion
1 tablespoon minced ginger
1 tablespoon garlic, minced
1 plum tomato, chopped
1 pumpkin, cut, roasted & pureed
2 cups vegetable broth
1 cup unsweetened coconut milk
1 1/2 teaspoons curry powder
1/8 teaspoon cayenne pepper
1 cauliflower, roasted & diced
1 1/2 teaspoons fresh lime juice
1 1/2 teaspoons tamari sauce
1 can Cape Cleare tuna
Cilantro
Lime zest

Prepare field peas according to instructions on container.

Heat olive oil in a large saucepan over medium heat. Add onion and ginger; sauté until soft, about 8 minutes. Add garlic; cook for 1 minute. Stir in plum tomato and pumpkin puree. Cook, stirring frequently, until pumpkin is golden brown, about 10 minutes. Add vegetable broth, coconut milk, curry powder, and cayenne pepper; simmer for 20 minutes. Add cauliflower, lime juice, and tamari. Add 1 can drained tuna, simmer until cooked, 10 minutes, and serve with field peas. Top with cilantro and lime zest.

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Posted on November 25, 2014

Caulifower Salad

It’s cauliflower and carrot time!

1 medium cauliflower
Choice of vegetables, such as grated carrot, chopped parsley, water cress, green onion, celery, olives, tomatoes, chopped pickles
Salt and pepper
Oil and vinegar, or sour cream
Choice of herbs, such as basil, dill or cilantro

Cut the raw cauliflower into small pieces. If you want to cook them, blanch or sauté for just 3 to 4 minutes. Allow to cool completely. Cut up other ingredients and mix with cauliflower in a bowl. Prepare an oil-and-vinegar or sour cream dressing and mix it with the salad ingredients, adding herbs of your choice, and salt and pepper to taste. Leave in the fridge until serving time.

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Posted on July 17, 2014

Pickled Mixed Vegetables

Makes 5-6 quarts

1 large head cauliflower
4 ribs celery
1 dozen small pickling cucumbers
8 small carrots
1 medium green bell pepper
1 medium red bell pepper
8 small pearl onions
16 cloves garlic
1 pound green beans
10 cup vinegar
6 cup water
1 cup salt
2 teaspoons celery seed
4 teaspoons dill seed
4 teaspoons mustard seed

Sterilize jars. Break cauliflower into small florets; cook in boiling water 5 minutes; drain. Cut remaining vegetables into bite-sized pieces and mix in a big bowl. Mix the vinegar, water, salt, celery, dill and mustard seed to make brine and heat over medium. Pack hot jars with random vegetables, bring brine to a boil and fill to 1/2” head space. Follow the USDA recommendation for processing pickled mixed vegetables.

We thank Stocking Up for this recipe.

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Posted on May 22, 2014

Quinoa, Fava and Cauliflower Salad with Buttermilk Dressing

In addition to the protein and other nutrients present in quinoa, multicolored quinoa also has antioxidant-rich phytonutrients called anthocyanins present in the red pigments. If you want a prettier, more intensely flavored cauliflower, take the extra step of roasting it (see variation below).

Makes 4 to 6 servings.

1 cup multicolored quinoa
1 1/2 cups water
Salt to taste
1 1/2 pounds fava beans
1/2 head cauliflower, broken into small florets
2 tablespoons chopped chives

For the dressing
1 tablespoon freshly squeezed lemon juice
1 tablespoon sherry vinegar
1/2 teaspoon curry powder
1 teaspoon Dijon mustard
1 small garlic clove, puréed
Salt to taste
2 tablespoons grapeseed oil
5 tablespoons buttermilk
Freshly ground pepper

Rinse the quinoa in several changes of water. Heat a heavy medium-size saucepan over medium-high heat and add the quinoa. Stir until the water on the grains has evaporated and the quinoa begins to crackle and smell toasty. Add the water and salt to taste. Bring to a boil, cover and reduce the heat to low. Simmer 20 minutes, until some of the quinoa grains display a little white spiral and the water has been absorbed. Remove from the heat, place a dish towel over the top of the pot and return the lid. Let sit for 15 minutes, then fluff the quinoa with a fork.

Meanwhile, shell and skin the fava beans. Bring a medium pot of salted water to a boil. Fill a bowl with ice water. Drop the shelled fava beans into the boiling water and boil 5 minutes. Remove from the pot with a slotted spoon and transfer immediately to the cold water. Allow the beans to cool for several minutes, then slip off their skins by pinching off the eye of the skin and squeezing gently. Hold several beans in one hand and use your other thumb and forefinger to pinch off the eyes; have a bowl for the shelled favas close at hand, and this will not take a very long time.

Bring the water in the pot back to a boil and drop in the cauliflower. Boil 3 to 5 minutes, until just tender. Transfer to a bowl of ice water, drain and dry on paper towels. Alternatively, steam the cauliflower for 4 to 5 minutes, or see the roasting variation below.

Whisk together the dressing ingredients. Toss the quinoa, fava beans, cauliflower and chives in a bowl. Toss with the dressing and serve.

The salad will keep for a couple of days in the refrigerator.

Roasted Cauliflower Variation
For a prettier, more intensely flavored cauliflower, roast it while you cook the quinoa. Preheat the oven to 450 degrees and line a sheet pan with parchment. Slice the cauliflower 1/2 inch thick, sprinkle with salt and curry powder (1/4 to 1/2 teaspoon) and toss with 2 tablespoons olive oil or grapeseed oil. Roast 15 to 20 minutes, stirring or flipping the pieces over with tongs halfway through, until the cauliflower is tender and lightly browned. Remove from the heat and cut into smaller pieces if desired, then toss with the other salad ingredients as directed.

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Posted on May 20, 2014

Cauliflower Tortillas

A creative and tasty way to enjoy gluten free tortillas.

1 medium head cauliflower, cut up and stem removed
2 eggs
Salt and pepper to taste

Preheat oven to 375° F and line a baking tray with parchment paper. In a food processor, rice the cauliflower by pulsing until you get a texture slightly finer than rice. Measure to make sure you have 2 cups, packed.

Place riced cauliflower in bowl and microwave for 2 minutes. Stir, then microwave for another two minutes and stir again. Place in a dish towel and squeeze excess water out as hard as you can. (Get as much water out as you can, but be careful not to burn yourself.) Place drained cauliflower back in the bowl and add eggs, salt and pepper and mix until well combined. It will be a little bit runny but not pure liquid either.

Spread the mixture onto a baking sheet into 6 small fairly flat circles. Place in the oven for 10 minutes, then remove and carefully peel them off the parchment, flip them, and place back in the oven for 5-7 more minutes.

Once they’re done, place them on a wire rack to cool slightly. Heat a pan over medium heat and place the tortillas into the pan pressing down to make them crispy on the edges with a nutty taste.

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Posted on April 22, 2014

Leek Cauliflower Soup

Leeks add wonderful flavor to soup.

1 tablespoon olive oil
1 1/2 tablespoons butter
1 large leek, cut into 1-inch pieces
1 medium head cauliflower
2 cloves garlic, chopped
4 cups vegetable broth
Salt and fresh-ground pepper to taste
1/2 cup heavy cream (optional)

Heat the olive oil and butter in a large pot over medium heat, and saute the leeks, cauliflower, and garlic for about 10 minutes. Stir in the vegetable broth, and bring the mixture to a boil. Reduce heat, cover, and simmer 45 minutes.

Remove the soup from heat. Blend the soup with an immersion blender or hand mixer. Season with salt and pepper. Mix in the heavy cream, and continue blending until smooth.

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Posted on April 22, 2014

Poached Halibut with Cauliflower and Fennel

Fresh fish with fresh local vegetables!

1 1/2 lbs halibut, cut into 8 pieces
1 tablespoon fresh lemon juice
1 tablespoon + 1 cup chicken or vegetable broth
1 medium sized onion, cut in half and sliced medium thick
1 large carrot, turned into 1/2 inch pieces
1 1/2 cups cauliflower florets, cut into quarters
1 medium sized fennel bulb, sliced medium thick
5 medium cloves garlic, pressed
Salt and black pepper to taste
Brown rice, cooked
Chopped fennel green tops for garnish

Slice onion and chop garlic and let sit for at least 5 minutes to bring out their hidden health-promoting properties. Rub halibut with lemon juice and season with a little salt and pepper. Set aside.

Heat 1 tablespoon broth in a skillet. Sauté onion in broth over medium heat for 5 minutes, stirring frequently. Add the rest of the broth and carrots. Simmer on medium heat for about 10 minutes, covered. Add cauliflower, fennel, and garlic. Place halibut steaks on top and continue to cook, covered, for about 6 more minutes. Season with salt and pepper.

Serve halibut with vegetables and broth on brown rice. Sprinkle with chopped fennel greens.

We thank WHFoods.com for this recipe.

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Posted on July 19, 2013

Cauliflower Pizza Crust

Did you know you can make pizza crust out of cauliflower, egg, and cheese? If you’re gluten-free but crave pizza, or if you’re simply looking to incorporate more cauliflower into your life, try this recipe.

1 cup cooked, riced cauliflower
1 cup shredded mozzarella cheese
1 egg, beaten
1 teaspoon dried oregano
1/2 teaspoon crushed garlic
1/2 teaspoon garlic salt
Olive oil (optional)
Pizza sauce, shredded cheese and your choice of pre-cooked toppings

To “rice” the cauliflower

Take one large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Don’t overdo it or you will puree the cauliflower. (If you don’t have a food processor, you can grate the whole head with a cheese grater.)

Microwave the riced cauliflower in a bowl for about 8 minutes. There is no need to add water because the natural moisture in the cauliflower is enough to cook it. Instead of using a microwave, you can also steam the cauliflower, but use as little water as possible.

One large head should produce approximately 3 cups of riced cauliflower. If you have extra, the remainder can be used to make additional pizza crusts immediately, or it can be stored in the refrigerator for up to one week.

To make the pizza crust

Preheat oven to 450 degrees. Oil a cookie sheet.

In a medium bowl, stir together 1 cup riced cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, and stir. Transfer to the cookie sheet, and pat out into a 9″ round. Optionally, brush olive oil over the top of the mixture to help with browning.

Bake for 15 minutes.

Remove from oven. Top the crust with sauce, toppings and cheese. Place under a broiler at high heat until cheese is just melted, approximately 3-4 minutes.

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Posted on May 20, 2013

Mashed White Beans and Cauliflower

Looking for a tasty substitute for mashed potatoes? Use cauliflower, white beans, and leeks instead.

This tasty, low-calorie substitute for mashed potatoes came from aidamollenkamp.com.

1/2 tablespoon olive oil
1 medium leek, ends trimmed
1/2 teaspoon kosher salt
8 ounces cauliflower florets
3 cups cooked white beans
2/3 cup fat-free low-sodium vegetable broth or chicken broth
1 1/2 tablespoons finely sliced fresh chives

Heat oil in a frying pan over medium heat. Halve leeks lengthwise, then cut crosswise into thin, 1/4-inch half-moon shapes. When oil shimmers, add leeks, season with salt and pepper, and cook until softened, about 5 minutes. Add 2 tablespoons water. With a spatula, scrape up the golden bits. Cook another 1 to 2 minutes and set aside. Meanwhile, place an inch of water in a saucepan and bring to a simmer over medium-high heat. Add cauliflower, cover and steam until fork-tender, about 5 minutes. Remove and set aside to cool. Combine leeks, cauliflower, and beans in a food processor and puree until smooth. Add broth and chives and puree until smooth, scraping down sides as needed. Serve warm or room temperature.

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Posted on May 13, 2013