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Natural Wonder

Healthier than tofu, tempeh is a great source of plant-based protein. Try these tasty soybean cakes as a meat alternative, or as a nutritious addition to dishes of all kinds.

Tempeh is often confused with tofu. But, in fact, these two soy products are quite different: Tofu is a curd made from unfermented, mashed soy-beans. Tempeh is a fermented soybean cake that’s less mechanically processed, more dense in nutrients, less likely to create digestive distress, and, thus, far better for you (see “The Benefits of Fermented Soy” in the online version of this article at experiencelife.com).

A terrific source of protein, tempeh (which originated in Indonesia) is made from whole soybeans that have been layered and, like miso and soy sauce, fermented. When cooked — and tempeh should always be eaten cooked — it has a nutty, smoky and mushroom-like flavor.

Because of its firm, chewy texture, tempeh can be handled much like meat and used as a meat substitute. It’s affordable, easy to prepare and can be incorporated into a wide range of dishes.

Best when marinated, tempeh mixes with vari-ous ingredients to create great flavor combina-tions, including Asian (soy, ginger, garlic, sesame), Mexican (cumin, chili powder, cilantro, tomato), Italian (basil, oregano, balsamic vinegar, olive oil) and Thai (basil, coconut milk, fish sauce, ginger).

While traditional tempeh is made with soy-beans alone, you can also purchase it with other grains included, like barley, millet and brown rice. Some stores also carry a thinly sliced smoked tempeh that can be used as a vegan version of bacon.

If you haven’t already made tempeh a part of your healthy-cooking repertoire, it’s high time you did! Here are some ideas to get you started.

Nutrition Know-How

• A 4-ounce serving of cooked tempeh provides 41 percent of the daily recom-mended amount of protein.
• Tempeh is a good source of probiotics, gut-friendly microbes that help control harmful bacteria in the body.
• Rhizopus oligosporus, a fungus used to ferment tempeh, produces a natural antibiotic that is effective against certain harmful bacteria.
• Tempeh is high in ri-boflavin, which helps the body produce and regenerate glutathione. this key antioxidant, which can be depleted by stress, poor diet, pollution, toxins, medication and a host of other stressors, is essential to your immune system and detoxification process and helps prevent chronic illness.
• The fermented soy in tempeh is high in vitamin k2, which can help prevent osteoporosis, cardiovascular disease, certain cancers and diseases of the brain including dementia.
• Tempeh’s isoflavones have been shown to reduce symptoms of menopause in women and to reduce the risk of prostate cancer in men.
• The protein and fiber in tempeh can help regulate blood-sugar levels. tempeh’s fiber also helps remove carcinogenic toxins from the body and may be able to lower rates of colon and breast cancer.
• Tempeh is rich in minerals, including calcium, magnesium, iron, zinc, manganese, copper, phosphorous and potassium.

Pan Fried

Put some protein in your favor-ite salad with tempeh croutons. cut tempeh into cubes and marinate in your favorite vinaigrette, dressing or sauce. fry in a small amount of oil on all sides until brown and crispy.

Grated

Try grated or crumbled tempeh in pasta sauce, soup, tacos and chili. A great way to introduce tempeh to your friends or family is to substitute half the beef or turkey in a recipe with grated tempeh.

Grilled

Grilled or pan-seared tempeh is terrific on top of your favorite salad or in a whole-grain wrap. Slice tempeh, brush with oil and sprinkle with your preferred spices (a cajun mix is always good). grill on both sides. lightly brush with a barbeque or simmer sauce and heat on both sides again.

Creative Tempeh Tricks

For a vegetarian “chicken salad,” crumble tempeh and simmer in water with a pinch of dried sage, thyme, garlic and Dijon mustard. Drain and mix with your favorite chicken salad ingredients. Serve on bread or on a bed of greens.

Wrap strips of cooked tempeh and vegetables in rice-paper rolls and dip in your favorite sauce. or try thai Basil tempeh crumble (see recipe on p. 48) in lettuce wraps with chopped water chestnuts, green onions and red peppers.

Kitchen Tricks

• Before marinating tempeh, cut it to preferred size and steam or simmer in water for 10 minutes on the stove. This removes bitterness and softens the tempeh so it will better absorb the marinade.
• Marinate tempeh for one hour. Remove from marinade (tempeh tends to get too strong if you leave it in the marinade for longer) and store in airtight container for up to four days. Reserve the marinade in separate container and use as basting sauce for tempeh.
• To save time, marinate a batch of tempeh on the weekend, then use during the week in different dishes.
• Precut, marinated tempeh can be frozen in serving-size portions in Ziploc bags.
• A cheese grater is a great tool for shredding tempeh, which can be helpful when you want to use tempeh instead of shredded meat or beans in a favorite recipe. Watch your fingers!

Shopping and Storage Tips

• After purchase, store tempeh for up to 10 days in the refrigerator or up to two months in the freezer.
• To defrost, place an unopened package in the refrigerator overnight or submerge it in room-temperature water for about 20 minutes.
• Tempeh has a thin, white film covering the surface of the beans. Sometimes there may be black or gray spots, but these are harmless. Avoid tempeh that’s turned pink, yellow or blue — those colors indicate overfermentation.

Thai Basil Tempeh

This mixture of ground tempeh and Thai spices is perfect for serving on top of a salad, over rice with stir-fried veggies, or in a wrap or sandwich.

Makes four servings

• 8-ounce package of tempeh, grated
• 1 cup vegetable broth
• 1 tsp. black pepper
• 3 cloves garlic, whole
• 1 tbs. olive oil
• 2 fresh chili peppers, seeded and minced
• 1 tbs. lime juice
• 2 tbs. tamari soy sauce
• 1 tsp. honey
• 1/3 cup chopped fresh basil

In a small skillet or pot, combine the tempeh, vegetable broth, pepper and garlic. Simmer for about 45 minutes. Remove tempeh from broth.

In a separate large skillet, sauté the tempeh in olive oil for two or three minutes. Add the chilies, lime juice, soy sauce and honey and cook for another two or three minutes. Place in a food processor and pulse to combine. Add basil and pulse again. Return to pan and lightly brown. This mixture will be the texture of cooked ground meat when browned.

Zesty Tempeh Vegetable Kebabs

These kebabs are full of flavor and fun to make on the grill. Try other marinades, such as Asian sesame, curry or balsamic vinaigrette. Toss leftovers the next day with cooked quinoa and your favorite vinaigrette for a tasty salad. These are also great wrapped in whole-grain tortillas.

Makes four servings

For the marinade:

• 2 tbs. whole-grain Dijon mustard
• 2 tbs. rice wine vinegar
• 2 tbs. tamari soy sauce
• 2 tbs. honey
• 2 tbs. orange juice
• 1/4 tsp. ground ginger

For the kebabs:

• 1 package (8 oz.) tempeh, steamed and cooled, cut into 16 cubes
• 8 crimini mushrooms, cleaned and stems trimmed
• 1 red bell pepper, cut into 2-inch pieces
• 1 small zucchini, cut into 1-inch slices
• Wooden skewers, soaked in water for 30 minutes

Combine the marinade ingredients in small mixing bowl.

Thread one tempeh cube, one mushroom, one slice zucchini, one tempeh, one sliced red pepper. Repeat. Aim for four pieces of tempeh on each kebab.

Arrange kebabs in 13-by-9-inch pan and pour the marinade over them. Cover and marinate in the fridge for at least two hours (no more than overnight). Ladle marinade over kebabs a few times while marinating. Preheat a grill or broiler over medium heat. Add the kebabs and cook on each side for about four minutes. Baste kebabs with the remaining marinade as they are cooking. The vegetables and tempeh should have grill marks and still be tender-crisp.

Tempeh Tacos

Tempeh mixed with Mexican spices is perfect for taco night. Get as creative as you like with the toppings.

Makes four servings

Tempeh filling

• 1 tsp. extra-virgin olive oil
• 1/4 cup chopped yellow onion
• 1 tsp. minced garlic
• 1 14-ounce package of tempeh, crumbled
• 1 tsp. ground chili powder
• 1 tsp. ground cumin
• 1 cup tomato juice

Other taco makings

• 8 corn tortillas
• Shredded cabbage
• Diced tomato
• Sliced avocado
• Sliced radishes
• Salsa, cilantro, other toppings
• Shredded cheddar or crumbled Queso Fresco cheese

Heat a large sauté pan over medium high heat. Add the olive oil to coat the bottom of the pan. Add the onion and garlic and cook for about two minutes. Add the tempeh, chili powder and cumin. Cook until the tempeh has started to brown, about three minutes. Add the tomato juice and simmer for about five minutes. Remove from heat.

Heat tortillas wrapped in foil in a 300-degree oven for about five minutes to soften (this makes them easier to fold without cracking). Place a couple of tablespoons of the tempeh onto each tortilla. Top with remaining ingredients of your choice. Fold tortilla, and enjoy!

Recipes excerpted from Conscious Cuisine by Chef Cary Neff (Sourcebooks, 2002).

When you peel an onion, you find fabulous flavor and nutrients that help your body ward off inflammation, fight chronic disease and regulate blood sugar.

Food Basics

There are hundreds of varieties of onions whose flavor and strength depend on the type of soil and time of year in which they grow. In general, the thicker the layers of onion, the stronger the flavor. Onions are separated into two main categories: fresh onions and storage (or “dry”) onions.

Fresh onions arrive in spring and summer, and you should store them in the refrigerator and eat them soon after harvesting. Examples include green onions (or scallions), and “sweet onions,” like Maui, Vidalia and Walla Walla. When selecting green onions, look for those that appear crisp yet tender and have green, fresh-looking tops. Sweet onions should be firm and heavy with water.

Storage onions are harvested in fall and winter, have a stronger flavor, store longer, and should be kept in a cool, dry place (but not refrigerated). Common examples are yellow, white and red onions. Shallots are a clustering variety of storage onion that are mild and sweet. When purchasing, choose storage onions that are clean, well shaped and tightly closed, with crisp, dry outer skins. Avoid onions that are sprouting or have signs of mold or soft spots.

Nutritional Know-How

Studies have suggested that onions, which are rich in phytochemicals and the antioxidant flavonoid quercetin, may help lower the risk of high blood pressure, heart attack, and many types of cancer, particularly colon cancer. Onions also have powerful anti-inflammatory, antibacterial, antifungal and anti-parasitic properties. One cup of raw onion contains more than 20 percent of the daily requirement of the trace mineral chromium, important for helping the body to metabolize sugar and lipids. When cooked, onions have a slightly lower vitamin content, but the resulting chemical reactions increase the variety of beneficial sulfur compounds.

Eat Up!

Cooked or raw, onions add depth and excitement to dishes.

• Spring and red onions bring color and flavor to salads, salsa and guacamole.
• Sweet onions are best when eaten raw or only slightly cooked, making them perfect additions to hamburgers, sandwiches and fresh salads.
• To sauté onions, heat skillet over medium-high heat and add oil to coat bottom of pan. Add thinly sliced or chopped onions and cook for about 10 minutes, stirring frequently. Season with salt and pepper.
• To caramelize onions, first heat a sauté pan over medium-high heat with 2 teaspoons of butter. Add 2 pounds of thinly sliced onions and 1/4 teaspoon sea salt. Cook, stirring constantly, for 15 minutes. Reduce heat to low and cook uncovered until onions are soft and brown, about 40 minutes, stirring every 15 minutes. If pan becomes dry, add a few tablespoons of vegetable stock. Season with salt and pepper.

Kitchen Tricks

• To prevent watery eyes when cutting an onion, chill it for an hour before chopping. This helps slow down the movement of allyl sulfate, the enzyme responsible for producing tears.
• When cutting a dry onion, chop off the top and slice in half through the root. (Leaving the root intact makes chopping easier.) Remove skin and place halves flat-side down on a cutting board. Slice to make uniform half-moon slices.
• To take the onion smell out of a wooden cutting board, wash it with a paste made from baking soda and a few drops of distilled vinegar. Rinse with warm water. Season the dried board with mineral oil.

Thai Onion Soup

Makes 8 cups

• 1/4 tsp. extra-virgin olive oil
• 4 cups thinly sliced yellow onions
• 1 Granny Smith apple, peeled and thinly sliced
• 1/4 cup dry sherry wine
• 1/4 cup port wine
• 1/4 cup Madeira
• 6 cups vegetable stock
• 1 cup unsweetened apple juice

Wrap these spices in cheesecloth sachet

• 1 tbs. chopped lemon grass
• 2 tsp. fresh grated ginger
• 1 1/2 tsp. gram marsala
• 1 1/2 tsp. curry powder
• 1 bay leaf
• 1 whole star anise
• 1/4 tsp. whole cardamom
• 2 cinnamon sticks
• 4 whole cloves
• 5 whole allspice
• 1/8 tsp. ground nutmeg
• 1/4 tsp. sea salt

Directions

1. Heat a sauté pan over high heat and spray with olive oil.
2. Add the onions and sauté over medium heat until the onions have caramelized, about 20 to 25 minutes. The onions need to be dark brown; you may need to add a few tablespoons of water or vegetable stock occasionally to deglaze the bottom of the pan.
3. Add the spice sachet.
4. Add the sherry and ignite and allow the alcohol to burn off.
5. Stir in the port wine.
6. Reduce wine until pan is almost dry.
7. Add Madeira and reduce by half. A
8. dd stock and apple juice and bring to a boil, reduce to a simmer for 15 minutes.
9. Season with fresh herbs, salt and pepper.

Per serving:
Calories 80; protein 1 g; total fat 0 g; saturated fat 0 g; carbohydrates 14 g; dietary fiber 2 g; cholesterol 0 mg; sodium 80 mg

Carmelized Onion Flatbread With Sundried Tomato Goat Cheese

Makes four flatbreads  

For the onions

• 2 tsp. extra-virgin olive oil
• 1/4 cup vegetable stock
• 4 cups julienned yellow onion
• 1/4 tsp. ground black pepper

For the goat cheese

• 5 sundried tomatoes packed in olive oil
• 1 tsp. sea salt
• 1/2 tsp. ground black pepper
• 1 tsp. fresh minced thyme
• 8 oz. goat cheese

For the flatbread

• 4 each Multi Grain Flatout® Flatbread*
• 1 tsp. extra-virgin olive oil
• 1/4 cup chopped fresh basil
• 1/2 cup shredded part-skim Mozzarella cheese
• 4 Roma tomatoes, sliced ¼ inch thick
• 1/4 cup basil, cut chiffonade

Directions for the Caramelized Onions

1. Heat a large saucepan over medium heat and add the olive oil.
2. Add onions and cook for approximately 15 minutes or until onions are nicely caramelized.
3. Use vegetable stock as needed to keep onions from sticking and remove brown bits from bottom of the pan, about 1 tablespoon at a time.
4. Season with black pepper.

Directions for the Cheese

1. Preheat oven to 400 degrees F.
2. Place the tomatoes in a food processor and puree until very smooth. Add the goat cheese to the food processor with the pureed tomatoes and mix well.
3. Place flatbread on baking sheets. Lightly spray with olive oil.
4. Sprinkle each with 1 tablespoon basil, 2 tablespoons mozzarella cheese, 1/4 cup caramelized onion and top with five tomato slices.
5. Dot each with 3 tablespoons of goat cheese and bake in preheated oven for 10 minutes or until dough is crispy and cheese is melted.
6. Cut each flatbread into eight pieces and serve on a 10-inch plate garnished with 1 tablespoon fresh basil.

*Gluten-free options for flatbread: Food for Life whole-grain brown rice tortillas, organic sprouted whole kernel flourless corn tortillas, or La Tortilla Factory’s ivory teff wraps.

Per serving (one flatbread):
Calories 430; protein 24 g; total fat 21 g; saturated fat 10 g; carbohydrates 44 g; dietary fiber 9 g; cholesterol 35 mg; sodium 1,250 mg

Recipes presented by Conscious Cuisine.

This article has been updated. It originally appeared online on October 1, 2009.

Known for their divine flavor and sumptuous shape, pears have been called “the queen of fruits.” Available fresh for several months of the year — and with a long storage life — pears are a convenient way to give your body more fiber, vitamins and minerals.

Food Basics

Pears are members of the rose family. Like apples, their cores contain seeds, but pears are denser and less tart than apples. More than 5,000 varieties of pears grow around the world. They have white, juicy, buttery flesh; a sweet flavor; a fine, slightly grainy texture; and thin skin. While most pears have a round bottom that tapers up to a thin top, some — such as the Asian pear — are spherical.

Pears are usually picked just before they ripen (most varieties are green at this point). As pears ripen, their color changes to various shades of yellow, green, red or brown. You can find fresh pears much of the year. In the United States, summer harvest includes Bartlett pears, which can be stored unripe in the refrigerator for one to three months. Early autumn brings Bosc and Comice, which will keep unripe in the fridge for two to four months. In late autumn, you can find Anjou and store them unripe in the fridge for six to seven months.

It’s best to ripen pears slowly at room temperature. When ripe, a pear yields to slight pressure. A perfectly ripe pear will be juicy but still have a firm texture. Mushy and mealy flesh means it’s past its peak. When purchasing, select firm (but not overly hard) pears that are free of blemishes.

Nutritional Know-How

A medium-size pear has 6 grams of dietary fiber, about 24 percent of the daily recommendation. This fiber, found in the skin and flesh, makes pears great for regulating digestion. Diets high in fiber are associated with reduced risk of some types of cancer. Pears are a good source of vitamin C, which helps with tissue growth and repair, and vitamin K, which is important for healthy blood coagulation and maintaining bone mass. The fruits are high in antioxidants, and research has indicated that antioxidant levels increase as pears fully ripen.

Eat Up!

• Sliced or diced pears add a crispy, buttery sweetness to any salad. Try replacing the apples in Waldorf salad with pears for a delicious treat.
• Pears are a natural companion to cheese. Match Roquefort with Bosc, Stilton with red Anjou, and Brie with yellow Bartlett.
• Add grated or chopped pears to your morning bowl of oatmeal or cottage cheese and sprinkle with cinnamon and nutmeg.
• To make chutneys or compotes, simmer pears with hot chilies, ginger, vinegar, and raisins or other fruits.
• Cut pears into quarters, toss with balsamic vinaigrette and roast for about 10 minutes in a 400-degree oven to soften and caramelize.
• Peel and chop overripe pears, freeze, and use in your favorite smoothie.

Kitchen Tricks

• To ripen hard pears, store them at room temperature for up to five days. If you are not going to eat ripe pears immediately, store them in the refrigerator for up to two days.
• To speed the ripening process, place the pears in a brown paper bag at room temperature for one or two days; the trapped ethylene gas accelerates the process.
• After slicing, toss pears with a little lemon juice or place in a bowl of 1 tablespoon lemon juice mixed with a 1/2 cup water to prevent discoloration.

Pear Chicken Salad

Makes four servings

• 6 cups mixed salad greens
• 1 cup cooked, chicken breast, shredded
• 1 cored, sliced pear (Bosc)
• 1/2 cup chopped celery
• 1/4 cup chopped walnuts
• 1 cup chopped seedless grapes
• 1 tbs. Roquefort cheese crumbled
• 1/8 tsp. sea salt and black pepper
• 1/2 cup balsamic vinaigrette

Directions

1. Divide the baby lettuce among the four salad plates.
2. In a bowl, combine the pear slices, celery, walnut pieces, grapes, cheese, salt, pepper and vinaigrette, and toss gently to moisten.
3. Divide pear salad (about 3/4 cup) on top of greens.

Per salad:
Calories 290; protein 21 g; total fat 14 g; saturated fat 2.5 g; carbohydrates 22 g; dietary fiber 4 g; cholesterol 50 mg; sodium 440 mg

Curried Pear and Potato Salad

Makes six servings

Salad

• 4 cups chopped, cooled and boiled Yukon gold potatoes (about 1 1/2 pounds)
• 1/2 cup golden raisins
• 2 tbs. chopped green onions (about four)
• 1 pear, cored, halved, and chopped
• 2 tbs. chopped pistachio nuts
• 6 leaves Bibb lettuce, for plating

Dressing

• 1 tbs. curry powder
• 1/4 cup apple cider or pure unfiltered apple juice
• 1 cup plain yogurt
• 1/2 tsp. sea salt
• 1/4 tsp. freshly ground black pepper

Directions

1. For the salad, place the potatoes in a bowl with the raisins, scallions, pear and pistachios.
2. For the dressing, mix the curry powder with the apple juice, and then stir in the yogurt.  Fold dressing into potato mixture.
3. Refrigerate for 30 minutes prior to serving.
4. Place one Bibb lettuce cup on each plate. Place 1 cup of potato salad in each lettuce cup.

Per serving (1 cup):
Calories 200; protein 5 g; total fat 3 g; saturated fat 1g; carbohydrates 41 g; dietary fiber 4 g; cholesterol 5 mg; sodium 220 mg

Pear and Walnut Compote

Makes 15 servings

• 1 1/2 tsp. butter
• 6 ripe pears, peeled and chopped
• 1/2 cup unsweetened apple juice
• 1 tbs. agave nectar
• 1 tbs. lemon juice
• 1 tsp. lemon zest
• 1/2 tsp. ginger
• 1/4 cup chopped walnuts

Directions

1. Melt butter in a saucepan and brown slightly. Watch carefully so that it doesn’t burn.
2. Add the chopped pears, stir and cook for several minutes. Stir in the juice, agave nectar, lemon juice, zest and ginger. Cover and cook over low heat until pears are very soft.
3. This should appear slightly chunky. Serve warm or cold.

Per serving (4 ounces):
Calories 90; protein 1 g; total fat 3 g; saturated fat 0.5 g; carbohydrates 16 g; dietary fiber 2 g; cholesterol 0 mg; sodium 5 mg

Pear-Parsnip Soup

Makes eight servings

• 1/4 tsp. extra-virgin olive oil
• 2 cups chopped yellow onions (about two large)
• 9 cups chopped, peeled parsnips (about 4 1/2 pounds)
• 4 cups chopped, peeled pears (about six medium)
• 3 cups diced, peeled potatoes (about 3/4 pound)
• 8 to 9 cups vegetable stock
• 1 tsp. freshly grated nutmeg
• 2 tsp. chopped fresh thyme
• 1 tsp. sea salt
• 1/2 tsp. white pepper

Directions

1. Heat the olive oil in a medium saucepot over medium-high heat.
2. Add the onions, parsnips, pears and potatoes. Cook until the onions have softened, about two minutes.
3. Add the stock and bring to a boil. Reduce heat and simmer until parsnips and potatoes are soft, 15 to 20 minutes.
4. While the soup is simmering, stir in the nutmeg and thyme to blend the flavors into the soup.
5. Carefully ladle the soup into a blender and blend until smooth. Strain the soup through a fine mesh strainer or a colander lined with cheesecloth to remove any pulp.
6. Return the strained soup to a pan and heat until hot.
7. Season with salt and pepper.

Per serving (1 cup):
Calories 260; protein 5 g; total fat 1.5 g; saturated fat 0 g; carbohydrates 62 g; dietary fiber 13 g; cholesterol 0 mg; sodium 340 mg

Recipes presented by Conscious Cuisine. 

This article has been updated. It originally appeared online on September 1, 2019.

Cauliflower is often relegated to the veggies-and-dip tray, but this nutritional powerhouse deserves a place of honor at every dinner table. Raw or roasted, steamed or sautéed, it can be incorporated into delicious dishes that please the palate while promoting vibrant health.

Food Basics

Cauliflower is a cruciferous vegetable with a mild, slightly nutty flavor. White cauliflower is the most readily available in grocery stores, but there are also green, orange and purple varieties. Green cauliflower — a cross between cauliflower and broccoli — is slightly sweeter than white cauliflower when raw and tastes more like broccoli when steamed. The orange variety is also slightly sweeter than white cauliflower, and the purple variety has a milder flavor. Purple cauliflower cooks a little faster than its white cousin and turns green when heated. When purchasing, look for firm cauliflower with compact florets. The leaves should be green and crisp.

Nutritional Know-How

Cauliflower contains glucosinolates and thiocyanates — both sulfur-containing phytonutrients — that cleanse the body of damaging free radicals. These phytonutrients encourage the body to ramp up its production of enzymes that aid in detoxification and even kill some tumors and cancer cells. Studies have shown that eating three to five servings of cruciferous vegetables each week can significantly lower the risk of several types of cancer. Researchers believe that, when combined with turmeric, cauliflower may help prevent (or stop the spread of) prostate cancer. Orange cauliflower has slightly higher levels of beta-carotene, and purple cauliflower contains the flavonoid anthocyanin, a powerful antioxidant. A 1-cup serving of boiled cauliflower contains a whopping 91.5 percent of the recommended daily value of vitamin C.

Eat Up!

Cauliflower can be eaten raw, and steamed, sautéed, stir-fried, fried, boiled or roasted. You can cook the cauliflower as a whole head or cut into florets.

• Cauliflower is uncommonly delicious when roasted. Cut one head into small, even florets. Toss them with olive oil, salt, pepper and dried red pepper to taste; or toss with olive oil, 1/4-cup soy sauce and a dash of pepper. Place in a single layer on a baking tray and cook at 450 degrees F for 20 minutes or until golden around the edges.
• Chop raw cauliflower into different sizes and add it to salads. Add small florets to your favorite bean salad for extra crunch.
• To add texture to your next stir-fry dish, cut the whole cauliflower into 1/2-inch slices, break into florets and stir-fry according to your favorite recipe. Flat slices of cauliflower cook quickly and have more surface area for the sauce to cling to.

Kitchen Tricks

• Fix quick, healthy snacks by preparing cauliflower as soon as you bring it home from the store. Clean and cut into florets, then store in a plastic bag in the refrigerator for up to four days.
• To clean, remove the leaves and gently scrape off any brown spots with a knife. Place the cauliflower upside down on a cutting board and carefully cut around and remove the core that keeps the florets intact.
• Avoid cooking cauliflower in aluminum or iron pots. When chemical compounds in cauliflower come in contact with aluminum, the vegetable will yellow. When they come in contact with iron, cauliflower turns brown or blue-green.

Cauliflower Purée

Makes six servings

• 2 1/4 lbs cauliflower florets
• 1 1/2 cups whole milk, to cover
• 1 tbs. minced fresh thyme
• 1/4 tsp. sea salt
• 1/4 cup Parmesan cheese, shaved

Directions

1. Place the cauliflower, milk and thyme in a medium sauce pan and bring to a simmer; reduce heat to low and cook for approximately 15 to 20 minutes or until cauliflower is soft.
2. Carefully ladle the cauliflower florets into the blender in batches and purée until very smooth. Add only enough of the skim milk to allow the blades to turn and purée cauliflower until smooth.
3. Add Parmesan cheese. Season to taste with salt.

Per serving (1/2 cup): Calories 70; protein 5 g; total fat 3.5 g; saturated fat 2.5 g; carbohydrates 6 g; dietary fiber 1 g; cholesterol 15 mg; sodium 230 mg

Curried Cauliflower Salad

Makes eight servings

• 1 head of cauliflower, broken into florets
• 1 tbs. curry powder
• 1 tsp. extra-virgin olive oil
• 1 tbs. seasoned rice wine vinegar
• 1 cup julienned red peppers
• 1 cup baked tofu, sliced into thin strips
• 2 tbs. seasoned rice wine vinegar
• 1/4 tsp. sea salt
• 1/4 tsp. freshly ground black pepper

Directions

Preheat oven to 350 F (175 C). In a mixing bowl, combine the cauliflower, curry powder, olive oil and 1 tablespoon of rice wine vinegar. Place on a baking sheet and bake for 10 minutes or until the cauliflower is just starting to soften. Cool on rack for about 10 minutes. In a mixing bowl, combine the cauliflower, red peppers and tofu. Mix in remaining 1 tablespoon rice wine vinegar, salt and pepper. Refrigerate for at least 30 minutes prior to serving.

Per serving (1 cup): Calories 70; protein 6 g; total fat 3 g; saturated fat 0 g; carbohydrates 6 g; dietary fiber 2 g; cholesterol 0 mg; sodium 90 mg

Cauliflower Soup

Makes 8 cups

• 1/4 tsp. olive oil
• 1 cup diced onion
• 1/2 cup diced celery
• 1 tsp. minced fresh garlic
• 4 cups cauliflower florets and stems
• 2 cups diced Yukon Gold potatoes
• 2 tsp. dried thyme
• 1 bay leaf
• 1/4 tsp. sea salt
• 1/2 tsp. freshly ground black pepper
• 1/4 tsp. nutmeg
• 2 quarts vegetable stock

Directions

1. Heat a large stockpot over high heat and add olive oil.
2. Stir in the onions, celery, garlic and cauliflower. Sauté until the onions are translucent, about three to five minutes.
3. Stir in the potatoes, spices and vegetable stock. Bring to a boil; reduce heat and simmer until potatoes and cauliflower are tender.
4. Transfer to blender or food processor and blend until smooth.
5. Season with salt, pepper and nutmeg.

Per 1-cup serving: Calories 80; protein 3 g; total fat 0.5 g; saturated fat 0 g; carbohydrates 18 g; dietary fiber 4 g; cholesterol 0 mg; sodium 115 mg

Pickled Cauliflower

Makes about 5 cups

For pickling liquid:

• 1 1/4 cups white wine vinegar
• 1 1/2 cups water
• 1/3 cup honey
• 1 1/2 tbs. kosher salt 1/2 tsp. yellow mustard seeds
• 1/4 cup fresh dill sprigs (1½ tablespoons dried dill) 1 bay leaf
• 1 1/2 tsp. pickling spice
• 1 tsp. garlic powder
• 1/4 tsp. dried hot red-pepper flakes

For vegetables:

• 2 heads cauliflower (2 lbs.) trimmed and broken into 1- to 1 1/2-inch florets (6 cups)

Directions

1. To prepare pickling liquid: Bring pickling-liquid ingredients to a boil in a 3-quart nonreactive saucepan over moderate heat, stirring until honey is dissolved. Add the cauliflower and simmer for 10 minutes.
2. Remove pan from heat and carefully take cauliflower out of pickling liquid.
3. Place the cauliflower in a sterilized container and cover cauliflower with pickling liquid.
4. Use a small plate to weigh down the cauliflower and keep it submerged.
5. Chill, covered, at least one day before serving.

Per serving (1/4 cup): Calories 45; protein 1 g; total fat 0 g; saturated fat 0 g; carbohydrates 10 g; dietary fiber 2 g; cholesterol 0 mg; sodium 710 mg

Recipes presented by Conscious Cuisine.