Curried Cauliflower
By Danielle Shea-Tan, MS, CHHC
Functional Family Nutritionist
A side dish that transforms bland cauliflower into a rich, savory star of the dinner table
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Cauliflower is all the rage these days and for good reason. Studies show people who eat plenty of cruciferous vegetables like cauliflower have a lower risk of multiple cancers, including prostate, colon and lung cancers. How’s that for a superpower?! Though most cauliflower exhibits a distinct white color (some varietals are purple or orange), it’s packed with vitamin C giving it another key superpower - fighting off inflammation in your body. Making cauliflower a staple in your fridge is a surefire way to boost the health of your family. Danielle’s recipe is simple to make and can be served as a side dish or paired with chickpeas to jazz up a simple salad.
Curried Cauliflower
Yields
3 - 4 cups
Cook Time
30 minutes
Total Time
35 - 40 minutes
Ingredients
- 2 heads cauliflower, chopped into 1”-2” florets*
- 1/2 C extra virgin olive oil
- 2 Tbs Madras curry powder (not hot)
- 1 tsp turmeric
- 1-2 tsp chili powder (go easy if your family isn’t yet used to spice, add more if spice is your thang’)
- ¼ tsp Celtic sea salt, more to taste
Directions
- Preheat oven to 375℉.
- Whisk olive oil and spices to mix well.
- In large bowl, toss cauliflower florets with curry oil mixture. Be sure to coat all florets completely with the curry oil, massaging components together with your hands as needed.
- Spread cauliflower in a single layer on a sheet pan or in large baking dish. Bake for 30 - 40 minutes. The cauliflower should be fork tender and a tiny bit crispy. You can increase baking time as needed, or broil for 1-2 minutes, but watch closely so as not to burn it.
- Set aside any cauliflower for baby. Sprinkle sea salt over remaining cauliflower and mix well to distribute the salt evenly.
Note*If using BLW method for your baby, keep some florets on the large size (2”-3”) so your baby can hold and nibble safely.
For the ages
For Babies: BLW
Nibbling on a roasted cauliflower floret is great fun for a baby, especially when it’s coated in warm, rich spices.
Portion Size:
1 large floret (2”-3” in length for easy grasping)
Ingredients:
curry oil mixture, cauliflower
Serving Tip(s):Serve 1-2 large-sized florets of cauliflower (large enough for baby to hold and nibble on) in tiny bowl or serve in a mini mat alongside alongside your favorite main dish such as Sweet and Savory Pulled Pork. Allow baby to eat as much or as little as he wants.
For Babies: Traditional
Exposing your baby to different spices early on will increase the chances they continue to enjoy flavorful food in the future!
Portion Size:
1 - 2 tablespoons
Ingredients:
curry oil mixture, cauliflower, preferred liquid such as breast milk or water
Serving Tip(s):In a food processor, puree cauliflower with desired liquid, adding 1 tsp. at a time, until preferred texture is achieved. Serve in a tiny bowl with a tiny spoon so baby can try feeding herself too!
For Toddlers
Indian-spices transforms bland white cauliflower into something interesting for your little one.
Portion Size:
2 - 3 tablespoons, chopped
Ingredients:
curry oil mixture, cauliflower, sea salt
Serving Tip(s):In a happy mat, serve chopped cauliflower alongside your favorite main dish such as Sweet Potato Black Bean Mini Cakes. If your child is used to plain, unspiced food then it may take numerous exposures for him to warm up to this flavorful side dish. Have no fear though, even watching you gobble up this cauliflower increases his interest and likelihood of eating it in the future!
For Grown-Ups
Tantalize your tongue with a side dish that might overshadow the rest of the meal!
Portion Size:
1/2 - 1 cup
Ingredients:
curry oil mixture, cauliflower, sea salt
Serving Tip(s):Serve curried cauliflower warm alongside your favorite main dish such as Golden Lentil Dal or Black Bean and Sweet Potato Cakes.
Happy Eating!
Danielle Shea-Tan, MS, CHHC
Functional Family Nutritionist
Danielle is passionate about helping families ditch processed foods and start making real, wholesome food that is both simple and delicious. She blows our minds with fascinating "nutritional nuggets" about foods and herbs. Danielle also recently wrote a book called "52 Small Changes for the Family," an inspiring guide that helps families make one small change each week to improve their overall happiness and health. You can learn more about Danielle at HealthyMamas.com.
