Cauliflower Steps Up as Next Big Vegetable Trend for 2014
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It's cauliflower's time to shine.
Kale may have had its heyday in 2013 in chips, juices, and salads, but its cruciferous cousin cauliflower is shaping up to be the next big vegetable ingredient for 2014. Already, praises of the vegetable’s popularity and versatility have showed up in The Huffington Post food trend predictions and at Metro News, where culinary trendologist Christine Couvelier said that cauliflower will surpass kale in buzz and in menu appearances this year.
Hints of cauliflower’s popularity have already been seen in restaurants like April Bloomfield and Ken Friedman’s Salvation Taco, where a roasted cauliflower taco topped with mixed grains and curried crema is a menu favorite, despite the complete lack of traditional taco filling. And at Dirt Candy in New York City's East Village, chef Amanda Cohen looks forward to the white vegetable’s day in the spotlight.
"Cauliflower is full of flavor and when treated properly, has great texture. It's definitely one of the most versatile species in the vegetable kingdom," said Cohen. "I'd love to see cauliflower become the next 'it' vegetable. It's time for this mutant to take center stage."
Her vegetarian restaurant used to offer a meatless chicken and waffles using cauliflower. The menu has since rotated, but she said that her regular customers have been begging for the dish’s return.
Versatility is one of the big draws of cauliflower, as it can be utilized as either a side or a main dish and "imitate" steak or chicken because of its unique texture. Brooklyn, N.Y.-based nutritionist Jackie Newgent said she hopes cauliflower will become big because it’s low-calorie and high in vitamin C and antioxidants. Her favorite cauliflower recipe is her own cauliflower "steak" Parmesan, which uses thick slices of the vegetable topped with mozzarella cheese and marinara sauce to create a healthier spin on a classic Italian comfort food.
Now that we have all worked out how to pronounce quinoa, there is a new super-grain to get your lips around. Kaniwa (ka-nyi-wa), a relative of quinoa that also hails from South America and is dark reddish-brown in colour, with a nutty, slightly sweet flavour.
High in protein and gluten-free, it is smaller than quinoa but just as versatile, and can be used in salads, pilafs and soups – or as a breakfast food.
Also becoming popular with health-conscious celebs is the Ethiopian super-grain teff. Cooked in a similar way to quinoa, try it as a hot breakfast cereal instead of porridge.
The new super-grain teff. Photograph: Alamy
Our top 26 healthy colourful recipes
1. Turmeric and mango lassi
This turmeric and mango lassi recipe is sunshine in a bottle. Turmeric has plenty of health benefits too, making this the ultimate feel-good drink. Perfect for a hot summer’s day to quench your thirst.
2. Supergreen smoothie
Our vibrant supergreen smoothie is set to give you a boost inside and out. Super quick to make, this is a perfect drink to take on the go whilst getting in those essential nutrients. Cucumber, spinach, lime and kiwi makes a great flavour combination and avocado adds a lovely creamy texture.
3. Breakfast smoothie bowl
Smoothie bowls are the ultimate on-trend rainbow recipe, and we think our vibrant breakfast bowl is the perfect way to start the day with a whole lot of colour. Unleash your creative side when it comes to toppings. We have plenty more healthy breakfast ideas over here.
4. Gochujang roast sweet potato with mixed grain salad
Pack plenty of texture into this low-calorie, vegetarian salad with roast sweet potatoes, mixed grains, radishes and cucumber, lifted with a punchy dressing.
5. Warm red rice, herb and salmon salad
Try this nutritious, spice-packed rice salad with cucumber and tomato for a healthy midweek meal.
6. Baked orzo with harissa prawns
Flavour prawns with harissa, dill, garlic and lemon, then serve swirled through orzo for a speedy but sophisticated dinner that’s low in calories but rich in protein.
7. Prawn and red cabbage summer rolls with cashew butter dipping sauce
These fresh prawn and red cabbage summer rolls are packed with punchy herbs and crunchy vegetables, a great summertime meal.
8. California scramble
This California scramble is a quick and easy vegetarian meal for one – try for breakfast, brunch or a quick midweek meal.
9. Spring greens shakshuka
Shakshuka is typically comprised of spices, eggs and tomatoes, but here we’ve decided to mix things up a little… making it green and healthy with asparagus tips and broad beans. This dish is loaded with plenty of gut-healthy fibre, protein, vitamins and minerals.
10. Pepper, date and harissa tagine
This tagine makes a feature of meltingly soft peppers, but you could add any summery veg to the base sauce – chunks of squash or courgette work great, or why not switch it up according to what’s in season?
11. Vegetable fried rice with turmeric
Try our vibrant turmeric-fried rice. This colourful recipe is packed with punchy flavour and is really straightforward to make. Plus, it comes in under 300 calories per serving. See more of our favourite turmeric recipes.
12. Vegan dhansak curry
Cook aubergine pieces with fragrant spices and red lentils for a hearty yet healthy version of a curry house staple.
13. Turkey tikka burgers with light coronation slaw
Check out these punchy turkey tikka burgers with a light yet creamy coronation slaw. These easy burgers are simple to make, and are packed with plenty of flavour. This recipe offers a unique way to include more fresh, raw vegetables into your diet for added fibre and nutrients.
14. Lamb and dill meatballs with horiatiki salad
Looking for a light option for lunch or dinner? Prepare a zingy Greek-style salad to serve with healthy homemade lamb meatballs. Lamb is not only rich in protein, but it also offers an impressive nutritional profile including iron, zinc and vitamin B12.
15. Cajun salmon with rosemary sweet potato wedges
This super-easy salmon recipe packs a punch with its spicy Cajun seasoning and rosemary sweet potato wedges. Providing 39.5g of protein, as well as skin-healthy beta carotene and potassium, this is a great a midweek meal for two.
16. Salmon traybake
Traybakes, the midweek saviours. This vibrant, curried salmon dish is full of omega-3 fats and antioxidants – great for healthy skin and mind. Serve as is or add a nutritious grain like brown rice or spelt.
17. Warm red pepper hummus with coriander chicken breasts
Want an easy midweek dinner that’s high in protein and low in salt? Try our pan-fried coriander chicken with vibrant, homemade red pepper hummus. Hummus is a great way of adding some fibre-rich plant protein to a meal, and the roasted red peppers provide vitamin A, potassium, folate and antioxidants.
18. Griddled chicken with rice and mango salad
This easy griddled chicken breast with juicy mango dressing is low in calories, high in protein and ready in just 35 minutes. The sweet mango and fresh vegetables offer fibre and antioxidants. The wild rice keeps you feeling full and energised.
19. Spicy peanut butter chicken breast
Serve up a healthy supper for two in just 30 minutes. This chicken dinner sees roasted chicken paired with vegetable-spiked rice and a crunchy peanut butter and sriracha dressing.
20. Crunchy veg and smoked tofu salad with sesame dressing
Try our vibrant salad recipe with crispy golden tofu and crunchy vegetables. This easy dish is vegan-friendly, high in protein and low in calories.
21. Roast broccoli with lentils and preserved lemon
This recipe for roast broccoli with lentils and preserved lemon makes for a really easy midweek meal for one. It’s vegetarian, ready in under and hour and around 300 calories, but still delivers big, punchy flavours. You’re welcome.
22. Roasted veg and feta grain salad
Check out our nourishing vegetable salad recipe with roasted peppers, cherry tomatoes and onions. Ready in 45 minutes, this simple salad will make an easy midweek meal for two.
23. Red pepper soup
A vibrant and antioxidant-rich red soup recipe, perfect for sunny days. You’ll need plenty of red pepper, garlic and dried chilli flakes for this one.
24. Temaki hand roll
Our colourful vegan temaki rolls are healthy and super easy to make, ideal for an easy lunchtime treat. The dipping sauce with soy, fresh red chilli and sesame seeds is a winning accompaniment.
25. Roasted carrots with tahini and pomegranate
Full of flavour with gorgeous fresh colours, this roasted carrot with tahini and pomegranate recipe is a delicious and healthy side dish to complement any meal.
26. Moroccan cauliflower salad
What a way to make cauliflower shine! Roast your florets with ras el hanout, dried cranberries, dates, nuts and pomegranate seeds, then drizzle the whole lot with a tahini and mint dressing for a show-stoppingly colourful salad.
65 Amazing Meals You Can Make From Leftovers Today
I have a problem, and it&rsquos about time I admitted it: I am a big-time food-waster. Each Sunday I go shopping with the honest intention of using every ounce of soymilk and every last spoonful of avocado I load into my cart. And every Saturday I throw away something like a few cups of rice, a half-carton of spoiled yogurt, and sometimes even (gasp!) a whole rotten avocado.
It&rsquos time to make a change. So to help stop wasting food (and money), I&rsquove rounded up a bunch of ways to make use of the most common extras in the kitchen. Here are 65 creative ideas for meals to make out of leftovers, from French onion soup to banana ice cream. Some of the ideas are made from entire leftover meals (think half a pizza pie) others make use of ingredients that tend to spoil quickly (like, ugh, brown bananas).
1. Curried Noodle Patties
From one of our favorite veggie bloggers comes this recipe for a slightly spicy snack. No one will guess that these little patties used to be last night&rsquos soggy spaghetti. Plus they feature tofu for some extra low-cal protein.
2. Spaghetti Frittata
Spaghetti for breakfast? Impossible! For this meal (which works for lunch or dinner, too), you can use plain pasta just as easily as pasta smothered with sauce. Pump up the meal&rsquos protein value with eggs, milk, and some veggies for good measure. Fry in a pan and voila! Frittata.
3. Crisp-Fried Pasta With Egg, Goat Cheese, and Tomatoes
The name of this dish alone is enough to make our mouths water. Instead of letting leftover plain pasta go limp in the refrigerator, crisp up those carbs and turn them into a gourmet, balanced meal. All it takes is a single skillet!
4. Pizza di Spaghetti
Is it pizza? Is it spaghetti? It&rsquos both! There&rsquos no delivery required for this pie that totally transforms regular &rsquool pasta (plain or with sauce). Plus this pie packs more protein than the traditional kind, with eggs, milk, and cheese.
5. Pasta Stir Fry
Stir fries may look fancy with all those colorful veggies, but they&rsquore surprisingly easy to whip up with whatever ingredients you have hangin&rsquo out in the fridge. Just throw together some leftover plain, cooked pasta (hopefully whole-wheat!), veggies (broccoli and mushroom work well), a protein source such as meat or tofu, and your sauce of choice.
6. French Onion Soup
Adieu, wasted bread! This recipe actually calls for the stale stuff, either a baguette or another crusty variety. Each bowl uses two slices of bread, one on the top and one on the bottom. The whole dish is actually pretty nutritious, since it packs cheesy calcium and a whole lot &rsquoo flavonoids from those onions Flavonoids in food and their health benefits. Yao, L.H., Jiang, Y.M., Shi, J., et al. South China Institute of Botany, The Chinese Academy of Sciences, Guangzhou ReJiYou, The People&rsquos Republic of China. Plant Foods for Human Nutrition 2004 Summer59(3):113-22. .
Personally, I can never finish a whole loaf of bread before it goes stale. Solve this problem by freezing half the loaf immediately and turning it into breadcrumbs later. All it takes is an oven and a cheese grater or a food processor. Season any way you like (but go easy on the salt to keep it low-sodium!). Then put those breadcrumbs to good use when baking or pan-frying or use them in meatloaf, homemade chicken nuggets, or homemade fish sticks.
No one wants to eat day-old French bread&hellip unless it&rsquos on top of a salad! Season the cubes with butter (or olive oil), salt, and whichever herbs provide your favorite health benefits.
9. Savory Bread Pudding
Leftover white bread makes an appearance in this delectable dish, which also features shiitake mushrooms, known for lowering cholesterol, boosting heart health, and even aiding in weight loss. Dietary Shitake Mushroom (Lentinus Edodes) Prevents Fat Deposition and Lowers Triglyceride in Rats Fed a High-Fat Diet. Handayani, D., Chen, J., Meyer, B.J., et al. Metabolic Research Centre, School of Health Sciences and Illawarra Health and Medical Research Institute, University of Wollongong, Wonllongong, Australia. Journal of Obesity 20112011:258051.
10. Panzanella Salad
French bread or boule left over from a cocktail party? No problema! This Italian dish combines bread cubes with lots and lots of colorful veggies for a salad that&rsquos more filling than your typical bed of greens.
11. Fromage Fort
Instead of ordering takeout the night after a big cocktail party, try blending all the leftover cheeses together with garlic, wine, and herbs. (The dish&rsquos name is French for &ldquostrong cheese.&rdquo) It&rsquos a protein- and calcium-packed meal that works for an appetizer or an entrée.
12. Mac &rsquon Cheese
Hold the Wacky and the Easy this recipe&rsquos all about the homemade stuff. Feel free to mix and match with different varieties of cheese here&mdashthe recipe just calls for four cups of leftovers. And don&rsquot hesitate to throw in some leftover veggies either&mdashspinach and tomato are our personal favorites. When the meal&rsquos just about ready, sprinkle with those breadcrumbs you made from leftover bread (see above).
[article-suggestion:5269:More Cheese, Please!]
Fondue doesn&rsquot exactly have a reputation as the healthiest appetizer. But this easy recipe cuts down some of the calories while retaining the flavor. Shred leftover cheese and combine with the rest of the ingredients then use whole-wheat pretzels or bread or veggie sticks for dipping.
14. Brie Bruschetta
No one will know these melt-y bits of toasts are actually the leftover scraps of Brie and Camembert from last night&rsquos cocktail party. Just grill some bread and top with cheese, tomato, ham, and cream (skip the cream to cut some calories) for a protein- and calcium-packed little treat.
15. Tomato and Avocado Grilled Cheese
This one is kind of a &ldquoduh&rdquo suggestion, but it&rsquos still one of our favorites. Assemble sharp cheddar cheese, tomato, and avocado on whole-wheat bread and grill&mdashsimple as that. The resulting sandwich is so gooey and tasty, you&rsquoll forget it&rsquos got a whole lot o&rsquo protein and fiber inside.
16. Leftover Pizza Quiche
Let&rsquos face it: Not too many people would be impressed if we served them a store-bought pizza pie. But homemade quiche? Now that&rsquos a different story! To transform those leftover slices into a gasp-worthy meal, chop up the pizza and combine with spinach, eggs, and ground meat then pour it all into a pie crust (consider using whole-wheat). Protein, calcium, and iron? Check, check, and check!
One pizza party too many? Chop up the leftover slices and combine with eggs for an added dose of protein. That fancy frittata will have nothing in common with the greasy stuff chilling in the cardboard box.
Instead of trashing all the leftover slices, salvage the good stuff and use the toppings in a breakfast omelet. It&rsquos a power combination of egg-y protein and fiber (assuming those toppings include some veggies and the crust is whole-wheat).
19. Leftover Pizza Croutons
So croutons made out of leftover bread makes sense. But leftover pizza&mdashsay what? Turns out all we have to do is slice crust-less cheese pizza into little bite-sized squares and heat them up. It&rsquos a great way to pump up the protein value of tomato soup (featured in this recipe) or any other vegetable soup variety.
20. Leftover Pizza Breakfast Casserole
Pizza in the morning, pizza in the evening&hellip Those Bagel Bites guys knew what was what. Salvage last night&rsquos leftover slices by chopping them up and turning them into a breakfast casserole fit for a king. Milk, eggs, and a drop more cheese make this recipe the perfect hearty weekend brunch.
21. Healthier Rice Pudding
This super-simple recipe uses up all that rice (brown or white) left over from last night&rsquos dinner. We call it a &ldquohealthier&rdquo dessert because it cuts back on sweetener with just a tablespoon of honey, agave, or maple syrup.
22. Veggie Fried Rice
Give that leftover brown rice some personality without having to spend hours in the kitchen. Eggs and beans provide a powerful vegetarian protein punch veggies provide fiber (and flavor!).
Otherwise known as risotto balls, Arancini call for Arborio, or short-grain, rice. This recipe is slightly more complicated than some of the others on this list, but still totally doable. Finish off by rolling these butter- and Parmesan-filled babies in the breadcrumbs you made from leftover bread (see the &ldquobread&rdquo section of this list).
24. Leftover Rice Balls (Bolinho de Arroz)
Yes, this dish is fried, but the good news is we can adjust the recipe to use as little (or as much) oil as we want. Combine leftover rice (white or brown) with all the ingredients to form the balls then fry them and sprinkle (lightly) with salt. Then serve plain or with spicy ketchup! (If you&rsquore not into frying of any sort, you could try baking &rsquoem instead.)
25. Easy Chicken and Rice Soup
Going once, going twice&hellip This recipe, which uses up leftover long-grain white rice, is perfect for a cold or rainy night. (It&rsquos also a great way to use up leftover chicken.)
26. Brown-Rice Veggie Burgers
Frozen veggie burgers may seem like the obvious choice for non-meat-eaters on burger night, but this dangerfood can be filled with sodium and even some toxins. Here&rsquos an idea for a healthier homemade patty that also uses up all that leftover brown rice. (Rice is the stuff that makes the veggies in most veggie burgers stick together.) Put all the ingredients in a food processor and blend then form into patties and grill.
27. Berry Pavlova
This meringue dessert is all about using up those egg whites leftover from recipes that call only for the yolks. Top with lots and lots o&rsquoberries for extra heart-healthy benefits. Berries: emerging impact on cardiovascular health. Basu, A., Rhone, M., and Lyons, T.J. Department of Nutritional Sciences, 301 Human Environmental Sciences, Oklahoma State University, Stillwater, Oklahoma, USA. Nutrition Reviews 2010 March68(3):168-177.
28. Enriched Cream of Wheat With Egg and Vanilla
Scrambled eggs and omelets aren&rsquot the only way to eat eggs in the morning. Add some protein to that breakfast bowl by combining egg whites with milk (consider using low-fat), sugar, vanilla, and cream of wheat. As tasty as it sounds, it&rsquos also a great source of protein and calcium.
29. Egg Drop Soup
For me at least, soup recipes conjure up images of slaving over the stove for hours. But this dish is actually pretty simple to prepare: Just add veggies, eggs, and egg whites to broth and heat for a minute. Then slurp up all that protein and enjoy.
30. Artichoke Bottoms With Egg Yolk and Goat Cheese
Who knew we could impress guests with leftovers? Each artichoke bottom holds one egg yolk and a little bit of goat cheese. Serve this protein- and calcium-packed dish over salad as an appetizer or light lunch.
31. Basic Custard Ice Cream Base
I scream, you scream, we all scream for egg yolks! This recipe does require an ice cream maker, but the satisfaction of creating a healthier homemade ice cream (without all the sugar and preservatives in some of the store-bought stuff) is totally worth it.
Chicken and Turkey
32. Chicken Soup
If last night&rsquos chicken dinner didn&rsquot have healthy healing powers, tonight&rsquos just might. Vegetables star in this Greatist-approved, slurp-worthy recipe that can supposedly cure the common cold.
33. Chicken Club Salad
Put leftover plain chicken breasts to good use by cutting them up and using them to top a salad. The protein-fiber combination is the perfect option for a savory, satisfying lunch.
34. Mediterranean Chicken Wrap
No need to shell out big bucks at the local tortilla shop just recycle last night&rsquos chicken cutlets in your own, healthier creation. Grab a whole-wheat tortilla and use it to wrap plain sliced chicken and your choice of grilled veggies.
35. Chicken Taco Bowls
Call up the muffin man, but hold the pastries. Use the tins to make mini tortilla bowls then fill with sliced leftover plain chicken and veggies. It&rsquos a great alternative to the restaurant variety, since we can throw on as many veggies as we want.
36. Pineapple Chicken Stir Fry
If the Mayo Clinic gave this recipe the thumbs-up, it gets our vote. Slice up a plain chicken breast and add it to rice, veggies, and piña. Sweet and simple!
37. Turkey and Corn Enchiladas
Post-Thanksgiving or anytime of year, we&rsquore always looking for a good way to use up leftover turkey. So here&rsquos a recipe for a protein-packed roll-up: Shred the turkey and roll it in whole-wheat tortillas add corn, cheese, and sauce and bake.
38. Leftover Turkey Pot Pie
When it&rsquos time for a solo weeknight dinner, whip up one of these babies instead of ordering takeout (again).
39. Turkey Chili
Before that meat spoils, use it in this Oprah-approved recipe for turkey chili. It&rsquos got all the good stuff: beans (protein!), cheese (calcium!), and optional avocado (fiber!).
Steak and Pork
40. Steak Tortillas
Personally, I always prepare dinner as though someone else might be arriving any minute. So if you grilled one too many pieces of meat, slice up the leftover one and use it in a tortilla. The recipe calls for lettuce and tomato, but feel free to top with other veggies for added health benefits!
41. Shepherd&rsquos Pie
This recipe is pretty flexible, and depends a lot on what kinds of leftovers we have lying around the kitchen. Here&rsquos the basic idea: Trim the fat and chop up the steak then combine with the potatoes and other vegetables. A sprinkling of cheese on top gives it a nice warm, yellow-y glow. It&rsquos a great way to get all your nutrients (namely protein and calcium) in one big bite.
42. Steak Fried Rice
Fried rice strikes again! This time it features chopped-up leftover steak, sliced into thin strips. To pump up the health factor, use a minimum amount of oil to fry and add even more veggies than the recipe calls for.
43. Sliced Steak Sandwich
It&rsquos last night&rsquos dinner disguised as today&rsquos lunch. Slice up leftover steak into thin strips then slide some bread underneath and some onions on top. (Consider eating the bread plain, without the melted butter, to cut some calories.)
44. Leftover Pork Taco Nachos
These nachos have got it all: protein-packed pork and beans, cheesy calcium, and crunchy chips on the bottom. Serve &rsquoem up at a party or on game-day, or pack them as a snack the night after a too-big dinner. Don&rsquot forget to take a picture of how pretty they look!
45. Pork Taquitos
These tiny tacos are so cute that we almost don&rsquot want to eat them. Just shred leftover pork and use it to fill warm corn tortillas. The recipe goes perfectly with guacamole made from our favorite superfood and a dollop of sour cream.
46. Pork Chop Spaghetti
How do we convince kids to eat their meat and veggies, and not just dine on Spaghetti-Os every night? Chop up those leftover pork chops and mix them in with pasta and sauce for a heartier take on spaghetti &rsquon meatballs. It&rsquos easy and affordable to prepare&mdashand even easier to eat!
47. Leftover Pork, Apple, and Cheese Quesadilla
Honestly, we never would have thought of putting apples in a quesadilla, but this recipe made us think twice. The whole shebang is actually pretty low in calories (especially if we add cheese in moderation) and even more nutritious if we use high-fiber tortillas.
48. Baked Banana Bread Doughnuts
Take those mushy bananas (yuck) and turn them into a delicious delicacy. But don&rsquot be fooled&mdashthis isn&rsquot your mama&rsquos doughnut. We&rsquore talking whole-wheat flour, Greek yogurt, and other wholesome ingredients that taste just as good as the Dunkin&rsquo variety.
49. Banana Bites
This super-simple recipe is perfect for kids (or, um, adult kids). Before bananas get all brown, stick a few in the freezer. Then slice them up, dip them in chocolate, and roll them in toppings of your choice (we&rsquore thinking walnuts).
50. Banana Ice Cream
Let&rsquos talk about perfection. This one-ingredient summer dessert recipe requires a freezer, a blender, and a mouth. Plus every spoonful packs a powerful potassium punch. Yum.
51. Banana Smoothie
Here at Greatist, we&rsquore super-fans of smoothies. They&rsquore great on-the-go breakfasts, post-workout snacks, and healthy desserts. For this recipe, combine frozen bananas with skim milk, peanut butter, vanilla, and (optional) chocolate chips to make a protein-, calcium- and potassium-packed treat.
52. Oatmeal Banana Bread
This is the kind of breakfast we would wake up early to eat. Overripe bananas star in this recipe that also features cranberries and a dash of pumpkin spice. Ready to bake in just 20 minutes, it&rsquos a healthier, homemade version of the slice that sits on the bakery counter for hours.
53. Chicken Tortilla Soup
Whoever said soup wasn&rsquot compatible with chips &rsquon dip was obviously crazy. This recipe blends the best of both worlds: crunchy chips and hearty black beans combined with chicken broth. Slurp it, munch it, or spoon it up&mdashjust be sure to savor and enjoy!
54. Eggs With Tortilla Chips, Salsa, and Cheese
Get out some aggression by crushing up a half-empty bag of tortilla chips until they&rsquore all crumbly. Fold chips and salsa into scrambled eggs and cheese for a new spin on a breakfast staple.
55. Pinto Beans With Tortilla-Cheese Crust
Pinto beans are the big white ones thought to help prevent heart disease Pinto bean consumption reduces biomarkers for heart disease risk. Winham, D.M., Hutchins, A.M., Johnston, C.S. Department of Nutrition, Arizona State University Polytechnic, Mesa, Arizona. Journal of the Amerian College of Nutrition 2007 June26(3):243-9. . Here they star alongside cheese, crushed-up leftover chips, and veggies such as onions and peppers.
56. Baked Tortilla Breaded Fish
No one will ever know that this beautifully breaded fish was made partly from the crumbs at the bottom of the chip bag. Crush up the already-crushed chip particles and follow this recipe for a dinner-party-worthy main dish.
57. Vegetable Smoothie
Save a few bucks with the green juice trend and make your own with broccoli leaves, celery, ginger, apple and parsley. It&rsquos a great way to use up the parts of broccoli you wouldn&rsquot normally eat, and parsley left over from another recipe. The greener, the healthier!
58. Vegetable Soup
Especially if you cook for one, it&rsquos hard to eat a whole head of broccoli or cauliflower before it spoils. Instead of wasting all those nutrients, turn them into a heart- and belly-warming bowlful of goodness. Veggie soup not filling enough? Beef up the broth with some leftover ground turkey, rice, or pasta.
59. Pickled Vegetables
When faced with a plateful of veggies left over from a party, there&rsquos only one thing left to do: Pickle. It may sound intimidating, but the steps (chopping, boiling, jarring, flavoring, etc) are actually pretty simple. It&rsquos a good technique to make veggies last (a long, long time) instead of just tossing them right away.
60. Stacked Roasted Vegetable Enchiladas
Gone are the days of tasteless potluck contributions instead, we&rsquore talking photos that will make your mouth water. This nutritional powerhouse looks like a creative version of lasagna, using tortillas instead of noodles. It&rsquos actually pretty easy to throw together, and so filling that one slice can make a meal.
61. Fish Tacos
No need to head to a seaside restaurant to get your fill of fish: Just use whatever leftover cooked flaky fish you have lying around and assemble tortillas with your favorite combination of veggies. It&rsquos a better option than dining out, anyway, since we can ditch the fried stuff and add however many veggies we desire.
62. Spinach and Shrimp Salad With Chili Dressing
Now that we&rsquove taken care of all that leftover cheese (see the &ldquocheese&rdquo section), we&rsquore ready to tackle the shrimp left over from last night&rsquos festivities. This one&rsquos easy: Just toss veggies, then add shrimp and dressing. It&rsquos a great low-cal lunch or dinner option.
63. Salmon Chowder
You don&rsquot need to be from Boston to enjoy a nice bowl of chowda&rsquo every once in a while. This low-cal dish is filled with protein, omega-3s, and fiber. Just mash up some leftover cooked salmon, add your favorite veggies, and bam: a nutritious, filling appetizer or snack.
64. Thai Fish Cakes
Here&rsquos another, more exotic use for that leftover cooked flaky fish. These little cakes are an awesome low-calorie, protein-packed appetizer or snack. Top with homemade tartar sauce and enjoy!
65. Fish Pasta
So long, tuna casserole This fish pasta is oh so much classier. Cut up leftover white fish and sautee (note: you can use leftover raw fish and cook it, or sautée leftovercooked fish and just sautée until warmed through). Next, add to (leftover) whole-wheat pasta. It&rsquos the ideal combination of protein and fiber that will leave us full for hours.
Vegan Cauliflower Musakhan
Greetings dear readers, and a very warm (albeit slightly belated) Ramadan Mubarak to those of you who observe holy month.
Earlier this month, I had the honor of filming an episode with vlogger extraordinaire Khalid Al Ameri on the benefits of a vegan diet, the stigma it faces in Middle Eastern culture, and we even cooked a couple of vegan dishes together for a vegan iftar. It was a truly wonderful experience and I can’t thank Khalid and his superstar team enough for choosing me to be a part of it. It goes without saying, but it fills me with an immense amount of joy to see veganism being brought to the forefront by someone as influential and as relatable as Khalid. If you’re curious about the video, you can watch it on Facebook here, by the way.
Filming the segment got me thinking – this is my 8th Ramadan as a vegan! Although it hasn’t always been easy, one of the most important things I’ve learned about fasting Ramadan as a vegan, is to keep things simple, wholesome and nutritious.
I’ve become accustomed to honing in on a handful of staples that are easy to make, wonderfully filling and of course pack quite the nutrient-dense punch. Doing so takes the guess work out of “what am I going to eat tonight”, and means I can channel my creative juices into concocting new culinary delights when the inspiration strikes – like this one.
Traditionally made with roasted chicken baked with onions, sumac and a smattering of other spices, Musakhan is a Palestinian dish that is also popular in other Levantine countries. I will admit that since my aversion to poultry started at a young age, I have never had the meat version of this dish, so this recipe is based purely on culinary instincts and is in no way “authentic” by any stretch of the imagination.
It is however incredibly easy to throw together, stunningly fragrant (thank you, sumac) and of course a true treat for the tastebuds. All in all, a welcome addition to my repertoire of plant-based iftar staples.
As Plant-Based Eating Continues to Take Off, Mexican Cuisine Returns to Its Vegan Roots
But according to vegan food activist and Food Empowerment Project founder Lauren Ornelas, Mexican food was traditionally entirely plant-based. “It’s really important to realize the effects colonization had on our diets,” she says. “Our indigenous ancestors didn’t drink milk or consume dairy, and they weren’t necessarily vegan, but they didn’t eat as much animal products as is in our diets now.” She says that that the fundamental components of Mexican food have always been vegetables (with a major emphasis on corn and tomatoes), legumes, and fruit.
Now that plant-based eating has exploded across the board, Mexican cuisine seems poised to return to its roots. All it takes is a lap around the grocery store to see that there are more vegan options available than ever before&mdashMexican food included. The demand has led to products such as Beyond Meat’s “beef” taco crumbles, Siete Foods cashew-based queso, and Upton’s Naturals’ chili lime jackfruit. There are also more vegan Mexican restaurants than before, too: Eateries such as Mi Vegana Madre in Arizona, El Papagayo in California, and Charly’s Vegan Tacos in Texas, are just a few examples of how the Mexican food space is changing outside of the supermarket.
But Ornelas says that beyond products, there are other factors at play that make it harder for people to embrace plant-based Mexican food. “Not everybody has access to healthy food,” Ornelas says, referencing the 13.5 million Americans living in a food desert. Hispanic American neighborhoods have fewer chain supermarkets and grocery stores than white neighborhoods after adjusting for income level of the neighborhoods. “It goes back to having access to fruits and vegetables, like fresh tomatoes instead of tomato paste bought from the nearby liquor store, which is where many do their food shopping. We’re lucky that beans and rice&mdashtwo Mexican staples&mdashare inexpensive and typically accessible, but it’s important to have produce, too.”
“It can be a big hurdle to convince someone that they can make their grandmother’s recipe with substitutes for meat and cheese and it can still be delicious.” &mdashDora Stone, cookbook author and founder of Dora’s Table
It’s a mission the Food Empowerment Project is devoted to (via focus group research and lobbying efforts) and a cause others are recognizing as well. In Phoenix, Arizona, The Farm Express brings the produce aisle to people without access and accepts EBT cards. In Denver, Colorado, healthy food activists Eric Kornacki and Joseph Teipel recognized the lack of access to fruits and vegetables in the Westwood neighborhood, which is 81 percent Latino, and launched Re:Vision, an initiative that helps residents grow their own backyard gardens. The group is working toward opening a full-service grocery store for that neighborhood.
Another challenge is education. Dora’s Table founder and cookbook author Dora Stone (who was born and raised in Mexico, is vegan, and is a graduate of the Culinary Institute of America), says that so many Mexicans and Mexican-Americans have become accustomed to meat being the center of the plate that the shift back to a plant-forward diet can take some education and experimentation with the right vegan substitutes.
“It can be a big hurdle to convince someone that they can make their grandmother’s recipe with substitutes for meat and cheese and it can still be delicious,” Stone says. But she adds that the growing trend has made people who would have been hesitant to try vegan Mexican food realize it can still taste delicious. Just skim her site and you can see some of the creative ways she has reworked traditional foods to be plant-based, from vegan chorizo and caldo de albondigas (meatball soup) to enchiladas and tamales with vegetable fillings.
Stone adds that while the new innovative food products on the market are great (and making vegan Mexican cooking easier for many), there are ways to make healthy, plant-based food without them. “To me, the basis [of Mexican cuisine] has always been corn, tomatoes, and beans,” she says. “The indigenous people of Mexico did eat a little bit of game and fish, but it was the Spanish that brought over cows and pigs, so really all it takes to cook more vegan Mexican food is to get back to those basics.”
When looked at collectively&mdashthe growing number of vegan Mexican restaurants, food products, and more importantly, dialogue about plant-based Mexican food&mdashit’s clear that a healthy change is coming for many eaters’ plates. Sometimes, going back to basics really does pay off.
If you’re looking for some healthy Mexican recipes, try these keto-approved cauliflower enchiladas and these low-carb burritos.
Roasted Cauliflower and Chickpea Soup
This post was originally published here February 12, 2014. I’ve since updated the text and photographs. This easy, creamy soup is one of the most popular recipes here on Floating Kitchen. If you haven’t tried it yet, you should!
We’re just a few days away from the start of the month of May and I’m still talking about cozy soup recipes. I never would have imagined that to be the case. But here we are. And to quote myself from my previous post “I’m just going to roll with it”.
I’ve been making more than my fair share of soup recipes these past two months. They really are the best type of comfort food. And I like that most are easy to customize. Also, I can generally stretch out the leftovers for an extra day or two, if necessary. Which is specially important these days when I’m limiting my trips to the grocery store as much as possible.
And based on what I’m seeing online, you all have been making a lot of soups, too. In fact, record numbers of you have been making this Roasted Cauliflower and Chickpea Soup from my archives. And for the first time in many years, the recipe for this Roasted Cauliflower and Chickpea Soup has surpassed my recipe for the perfect filet mignon for most popular post on Floating Kitchen. And if that’s not the biggest mood of this whole social distancing/quarantine/shelter-in-place, then I don’t know what is.
Because I want to be like all the cool kids, I decided I WANTED to make my Roasted Cauliflower and Chickpea Soup again, too. And damn. I forgot how good it was! And I see why everyone is making it. It’s quick, easy and the ingredient list is almost entirely made up of pantry staples and long-lasting produce. And it’s silky smooth texture is like a warm, soothing hug.
I’ve updated the photographs for this post. But the recipe hasn’t changed. So if you’ve been making it faithfully for years, have no fear. I would, however, like to answer a couple common questions.
(1) Yes, you can easily make this vegan and I have many times. You can use any non-dairy substitute for the heavy cream. I particularly like coconut milk, because I find it’s texture most closely resembles heavy cream. But you can also use soy milk, almond milk, etc.
(2) Yes, you can freeze this soup. I recommend freezing it right after puréeing it in step 4. Don’t continue to step 5. You can add the heavy cream when you thaw and re-warm the soup.
(3) Yes, the toppings are a bit “extra”. But I have a rule that puréed soups shouldn’t be naked. The toppings are worth it!
(4) Yes, you can use russet potatoes if that’s all you have. The soup will be slightly less silky, but it will still be delicious.
I’m so thrilled to see how many of you are enjoying this Roasted Cauliflower and Chickpea Soup. If you make it, I would love to hear about it!
Cauliflower Curry Ingredients:
- 1/4 cup (60 mL) extra virgin olive oil
- 1 small jalapeno pepper, ribs and seeds removed, and finely minced (optional)
- 1 tablespoon finely minced fresh ginger
- 1 garlic clove, pressed or grated with a microplane
- zest of 1 lemon (reserved for later), plus 1 teaspoon lemon juice
- 2 teaspoons garam masala (*see notes for substitution ideas)
- 1 and 1/2 teaspoons ground turmeric
- 1/2 teaspoon ground cumin
- 1/4 teaspoon ground coriander
- 1/4 teaspoon garlic powder
- 1 1/2 teaspoon Diamond Crystal kosher salt
- 1 large head of cauliflower (roughly 2 - 2.5 lbs), trimmed into medium florets
- 2-3 medium red potatoes (roughly 3/4 lb), skin-on, cut into 3/4-inch cubes, rinsed, and patted dry
- 1 can (15-ounces) chickpeas, drained and rinsed well, and patted dry
- 1/3 cup warm water
- fresh torn mint leaves, for garnishing
- fresh cilantro leaves, for garnishing
- 3/4 cup (175 grams) whole or low-fat Greek yogurt
- 1/2 small English cucumber, coarsely grated and squeezed to remove moisture (*or 1 small zucchini)
- 1 small garlic clove, pressed or grated with a microplane
- 2 teaspoons fresh lemon juice
- 1/2 teaspoon Diamond Crystal kosher salt
- 1/8 teaspoon ground cumin
- freshly ground black pepper
- 3-4 fresh mint leaves, torn
7 Foods We Should Be Eating This Year
It's time to shake off the holiday cookie crumbs and start eating healthy again. Fortunately, the new year brings a great selection of tasty, yet nutritious foods that may have flown under our radar in the past, but are now ready to make a big splash.
Food-trend watchers have named cauliflower the new kale. Cauliflower is low in calories and fat, and high in protein and fiber. It can also be prepared in many different ways — roasted, mashed, sauteed, or eaten raw. If you want to really go crazy, you can try orange cauliflower, which has 25 times more vitamin A than the white version.
2. Swiss chard: Dark greens will continue to reign in 2014. But if you're tired of spinach and kale, consider bringing Swiss chard into the kitchen. The thick-ribbed vegetable has a slightly bitter taste but can be cooked just like other leafy green vegetables and packs the same nutritional punch. It's high in vitamin C, iron, and calcium. Saute it with a little olive oil, garlic, and crushed red pepper for a healthy dish.
3. Mangosteen: Native to Southeast Asia and touted for being rich in antioxidants, this tropical fruit may give the acai berry a run for its money. Despite its name, the mangosteen is not related to the mango.
It has a thick reddish-purple rind and sweet, juicy white flesh on the inside. For decades, fresh mangosteen was not available in the mainland United States because they can harbor insects pests. In August 2013, mangosteens became available at 10 Whole Food stores in the Southern California area. You can tear off the rind and eat the white segments on their own or puree the fruit (including the rind) into a healthy juice.
4. Ancient grains: Thanks in part to the gluten-free craze, ancient grains like amaranth, quinoa, buckwheat, millet, and teff are making a comeback. These grains are called "ancient" because they have been around unchanged, for at least 1,000 years. (Modern-varieties of wheat and corn, for example, have been selectively bred so they are different from the older cultivated varieties).
Another old grain, called freekeh, is gaining popularity in America, although it has been enjoyed in Middle Eastern for many centuries. Because of the way it's processed, freekeh has more fiber than rice and is also high in protein, though it's not gluten-free.
5. Arctic char: The National Restaurant Association's annual "What's Hot" culinary forecast, predicts that non-traditional fish, like Arctic char, branzino, and barramundi will be edging their way onto menus this year. Arctic char is a mild, yet rich fish that's related to salmon and trout. Because the Arctic char is mostly farmed, Seafood Watch has named it a "best choice" for the environment.
6. Kimchi: This pickled cabbage dish has long been a staple in Korea, but it's been gaining momentum in the U.S. as part of a growing trend in fermented foods. Fermentation is the process by which bacteria converts sugar into alcohol.
Some research also shows that fermentation can be good for you. One study found that people who ate fermented kimchi for one month lost more weight and showed improvements in total cholesterol and blood pressure, compared to those who ate fresh kimchi.
7. Coconut: We've already heard about coconut water, but other coconut foods will be reaching mainstream consumers this year. The National Restaurant Association says that eateries will be serving up more coconut milk pancakes and a survey of dietitians predicts that coconut oil (which has no cholesterol or trans-fats) will continue to be praised for its wide-range of health benefits, including improved brain function and aiding weigh-loss.
How to make rice out of vegetables
With this simple trick, learn how to make big, fluffy bowls of rice out of vegetables. It makes your “rice” gluten-free, perfect for a paleo diet and nutritious.
Making rice out of vegetables is a healthy way to sneak more nutrients into meals for you and your family. You might be surprised &mdash not only does vegetable rice taste just like the real thing, it&rsquos quicker and easier to make than regular rice. No more expensive rice cookers, watery boil-in-a-bag grains or mushy rice. In less than five minutes, you have a nutritious option in place of rice and, most important, it encourages the use of fresh and seasonal produce.
In the past few years, we have seen zucchini noodles sprout up on food blogs, in cookbooks and even restaurants. We&rsquove even seen Rachael Ray make zucchini pasta on her popular TV cooking show. Zucchini noodles are a healthy way to eat our favorite pasta and noodle dishes. Plus, they&rsquore a fun way to use fresh produce.
But what about the other vegetables that can be turned magically into noodles? What about sweet potatoes? Beets (pictured above)? Carrots? Jicama? And what else can be done with these noodles? The answer: much more. One of my favorite ways to use spiralized veggies (noodles made out of vegetables using a spiralizer) is to make them into rice. Yes, rice. Big, fluffy bowls of rice (made of vegetables).
If you like to prepare your meals in advance (always a smart idea), you can make a big batch of a simply flavored rice and repurpose it all week long as a side dish to your favorite proteins such as a baked chicken, poached fish or marinated meat.
Follow these simple steps to turn your veggies into rice
Step 1: Spiralize your vegetables, then add to a food processor.
Step 2: Pulse, pulse, pulse.
Step 3: Once the vegetables resemble rice, you’re done.
Step 4: Cook your veggie rice to enjoy by itself or in healthy recipes.
How to make vegetable rice
- Any vegetable with low water content, such as beets, butternut squash, sweet potatoes, regular potatoes, carrots, rutabaga, jicama or plantains
- Olive oil
- Broth (optional)
- Spiralize or julienne-peel your favorite vegetable to make noodles.
- Place the noodles into a food processor.
- Pulse until they are chopped into rice-like bits.
- To cook, simply warm olive oil in a skillet and then add in your rice. Cook, stirring frequently, for about 5 minutes or until it reaches your preferred texture.
- To create that fluffy rice feel, add about 1/3-1/2 cup of broth per 1 cup of rice. Let the rice reduce, stirring frequently. Once it&rsquos done reducing, the rice will fluff up.
Try these tips to spice up your vegetable rice
- Cook garlic and onions in the olive oil before you add in the rice.
- Add fragrant seasonings, such as oregano or cumin.
- Take the heat up a notch with chili powder, smoked paprika or red pepper flakes.
- Stir in fresh tomatoes or tomato paste for a smooth tomato flavor.
- Fold in cheese at the end to create a creamy, luxurious risotto.
Once you’ve cooked your rice, you can add other vegetables and proteins to it to make a complete meal. Try out one of these recipes.