Tips and Recipes

Cauliflower is high in vitamins C, E and K. Vitamin C supports our immune system while vitamin E helps protect cells from damage. Vitamin K helps us make proteins needed for building bones. Cauliflower is also a great source of folate and fiber. Folate helps our cells function properly. Fiber helps keep us regular.

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Storing and Choosing Cauliflower

• Cauliflower is in season in October, November, and December.
• The freshest cauliflower is compact and has bright, intact leaves.
• Store cauliflower in a produce bag in the refrigerator. It should last a week before brown spots appear.

Cauliflower Colors

• Cauliflower also comes in purple, green, and orange.
• Purple cauliflower has an antioxidant found in red produce.
• Green cauliflower is a mix of broccoli and cauliflower.
• Orange cauliflower has carotenoids, which gives carrots its color.

How to Add Cauliflower to Your Diet

• Stir fry cauliflower with vegetables and spices.
• Cozy up to cauliflower soup! Roast cauliflower. Then, add it to a sauté of onions, garlic, and vegetable broth.
• Replace white rice with cauliflower rice! (Learn more using the MyPlate recipe below.)

Sautéed Cauliflower Rice

Ingredients

• ½ cup diced onion
• ¼ teaspoon garlic powder
• 1 cauliflower (grate or chop finely, 4-5 cups)
• 1 tablespoon vegetable oil
• ½ teaspoon salt
• ¼ teaspoon pepper
• 1 tablespoon lemon juice (optional)
• 2 tablespoons chopped parsley or cilantro (optional)

Directions:

1. In a large pan on medium heat, heat oil. Add onion and cook for 3-5 minutes.
2. Add cauliflower, garlic powder, salt, and pepper. Mix for 3-5 minutes or until cauliflower is soft.
3. Add lemon juice and sprinkle with parsley or cilantro (optional).

Written by: Priya Samuel, EFNEP student volunteer

Sources:

Nutrition Facts, Food Revolution, Mayo Clinic, Fruits and Veggies, and Iowa State Extension.

We’re cooking up a delicious and budget-friendly one-pot pasta recipe that’s perfect for the whole family!

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Makes 6 serving | Serving size: 1/6 of the recipe

Ingredients

• Non-stick cooking spray
• 1/2 pound ground turkey or lean or extra-lean ground beef
• 1 (14.5 ounce) can no salt added diced tomatoes, not drained
• 3 cups water
• 1 tablespoon Italian seasoning
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/8 teaspoon salt
• 8 ounces whole wheat pasta (penne or macaroni)
• 6 ounces fat-free or low-fat cottage cheese (or low-fat ricotta cheese)
• 8 ounces of frozen spinach (about 4 cups fresh)
• 1 cup reduced-fat mozzarella cheese

Directions

1. Spray a medium sized saucepan or skillet with non-stick cooking spray.
2. Brown ground meat. Drain and return to pan.
3. Stir in diced tomatoes, water, Italian seasoning, garlic powder, onion powder, and salt. Bring to a boil.
4. Add uncooked pasta. Cover and cook on medium heat for 15 minutes.
5. Stir in cottage cheese (or ricotta) and spinach. Cover and cook for 3 minutes.
6. Sprinkle the mozzarella cheese on top, then cover and remove from heat. Let stand for 1–2 minutes to melt the cheese.

In celebration of #WorldEggDay – try out this breakfast bowl! Mix it up and include your favorite veggies and seasonings.

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Makes 1 serving | Serving size: 1 bowl

Ingredients

• 1 scoop of cooked grits (about 1/2 cup)
• Small handful of sautéed peppers (about 1/4 cup)
• Small handful of sautéed onions (about 1/4 cup)
• Handful of scrambled eggs (about 1/2 cup)
• Sprinkle of reduced-fat shredded cheese (about 1/8 cup)

Directions

1. Cook grits according to package directions.
2. Cut and sauté onions and peppers.
3. Scramble eggs (cooked to 145 ̊F).
4. Add cooked grits, onions, peppers, and eggs to a bowl.
5. Top with shredded cheese.

You may have seen this viral food trend. Check out our version of this easy handheld meal. Even better, it has all five groups!

Are you team pineapple on pizza or not?

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Makes 1 servings

Ingredients

• Non-stick cooking spray
• 1 whole wheat tortilla
• 1 tablespoon tomato sauce
• 1 tablespoon crushed pineapple
• 1 tablespoon ham, diced
• 1 tablespoon low-fat mozzarella cheese

Directions

1. Make a cut half way up the tortilla.
2. Spread tomato sauce on the bottom left quarter of the tortilla
3. Add the pineapple, ham, and cheese to separate quarters.
4. Fold the tomato sauce section up over the top quarter. Fold this double section to the right and then one final fold so you have a wedge.
5. Spray a pan or skillet with non-stick cooking spray. Add the tortilla wedge to the pan. Cook until golden brown and cheese is melted, flipping the tortilla at least once.

When the temperatures rise and appetites seek something refreshing, a plate of hot pasta might not be the first thing on your mind. This is where the charm of cold pasta salad steps in. This delightful dish not only caters to your pasta cravings but also keeps you fueled with a burst of flavors and nutrition perfectly suited for the lively summer vibes.

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Makes 6 servings | Serving size: 1/6 of recipe

Ingredients

• 8 oz Whole Wheat pasta (try elbow macaroni or orzo)
• 2 Cups Cherry Tomatoes, halved (or diced roma tomato)
• 1 Medium Cucumber, peeled and diced
• 1 Colored Bell Pepper, diced
• 2 Stalks Celery, diced
• 1/2 cup Herb Olive Oil Dressing (or low-fat Italian dressing)*
• 1/2 cup Grated Parmesan Cheese

Directions

1. Bring a medium size pot of water to a boil.
2. Cook pasta according to the package directions.
3. Once pasta is cooked. Drain water and rinse with cool water to cool the pasta down and then place in the refrigerator uncovered to finish cooling.
4. Wash all vegetables.
5. Cut cherry tomatoes in half.
6. Peel the cucumber. Cut the cucumber, bell peppers, and celery into small/medium dice.
7. Combine all vegetables into a medium sized mixing bowl.
8. Cover vegetables with 1/2 a cup dressing.
9. Toss the vegetables well with the dressing.
10. Add the cooled pasta.
11. Finish by mixing in the parmesan cheese.
12. Serve chilled.