Curry Roasted Cauliflower with a Coconut Yogurt Sauce

The warming spices in curry powder pair perfectly with roast cauliflower. In this dish, the spices from the cauliflower are balanced out by the cooling coconut yogurt. This is a healthy, nutritionally-dense side dish that you will not be able to get enough of!

Ingredients:

(serves 3-4 as a side)

• 1 large head of cauliflower, broken into florets

• 2-3 tbsp avocado oil

• 1 ½ tsp curry powder

• 1 tsp cumin

• Just shy of ½  tsp salt

• ¼ tsp black pepper

For the coconut yogurt sauce:

• 4 ounces coconut yogurt (my preference is cocojune)

• ⅛  tsp curry powder

• ⅛  tsp garlic powder

• ⅛  tsp cumin

• Pinch of salt 

• Pinch of black pepper

Directions:

• Preheat the oven to 425 degrees Fareinheit

• Whisk together avocado oil, curry powder, cumin, salt, and pepper. Then coat the cauliflower florets in the spice mixture.

• Roast for about 25-30 minutes, or until tender and starting to brown.

• Combine all ingredients for the coconut yogurt spread. Then serve cauliflower on top of the yogurt or with a dollop of yogurt on top!

Health Benefits of Curry Powder:

• The turmeric in curry powder has powerful antioxidants and has been shown to reduce inflammation.

• The cinnamon, cumin, coriander, and cloves in curry powder aid in digestion and can provide relief for stomach aches.

• Many spices in curry powder have anticancer effects, including turmeric, cumin, and coriander.

• Coriander and cumin have been shown to have antifungal and antibacterial effects .

• Turmeric may significantly reduce the risk of developing Alzheimer’s disease

Sources and additional reading:

• https://www.benenden.co.uk/be-healthy/nutrition/spice-of-life-7-surprising-health-benefits-of-curry-powder/

• https://www.livestrong.com/article/347582-what-are-the-health-benefits-of-curry-powder/

• https://www.healthline.com/nutrition/curry-benefits#How-to-add-curry-powder-to-your-diet 

Butternut Squash and Cauliflower Soup

This nourishing and warming soup couldn’t be easier to make. Butternut squash adds a nutty flavor here and the coconut milk adds the perfect amount of creaminess. I love the warming spices of cinnamon and cumin, and when paired together, it brings about a subtle spiced earthiness flavor. My recommendation is to make a big batch of this soup and have leftovers for lunches! 

Ingredients:

(serves 4)

• 1 medium butternut squash, peeled and chopped into ¾  inch pieces 

• 1 head of cauliflower, chopped into florets

• 1 yellow onion, diced

• 3 cloves garlic, minced

• 3 cups chicken (or vegetable) broth

• 3/4 cup coconut milk 

• 2 Tbsp coconut oil

• 1/4  tsp ground cinnamon

• ¾  tsp ground cumin

• Salt and pepper to taste

• ¼ cup raw pumpkin seeds, toasted (for garnish)

Directions:

• Heat a large pot over medium heat. Add coconut oil, onion, and and a pinch of salt. Cook for about 10 minutes, stirring every so often, until onions are softened.

• Add the garlic and cook until fragrant, about 1 minute.

• Add cauliflower, squash, and broth. Bring to a boil and then simmer until vegetables are cooked through and are easily pierced with a fork, about 15 minutes. 

• Add coconut milk, cinnamon, cumin, salt, and black pepper. Stir to combine.

• Use an immersion blender or blender and blend until smooth. Taste and adjust seasonings if needed.

• Garnish with a drizzle of olive oil, toasted pumpkin seeds, and a sprinkle of flaky sea.

Optional: Roast the butternut squash and cauliflower before adding to the soup. I made it both ways and didn’t feel that the roasting added that much extra flavor, but it’s up to you!

Pumpkin Smoothie

You can have this smoothie for breakfast, but if you’re like me, you’d rather have it for dessert! It tastes like a pumpkin milkshake, but you can fully enjoy it knowing there is no dairy or refined sugars. The banana adds a natural sweetness and the spices make this smoothie/milkshake taste festive and seasonal. Enjoy!

Ingredients:

• 1 banana

• 1 cup frozen cauliflower

• ½ cup pumpkin puree

• ½ cup and 2 tbsp unsweetened almond milk

• ½ tsp pumpkin pie spice

• ⅛ tsp cinnamon

• 1 tbsp almond butter

Directions:

• Add all ingredients to a blender and blend until smooth

Tip! Make this into a smoothie bowl by topping with toasted pecans, coconut, and banana slices with a sprinkling of cinnamon.

Healthy Blueberry Smoothie

This summer, I was really into smoothies. I was starting to get sick of my green smoothies so decided to try out some new flavors. This one is loaded with nutrient-rich ingredients, like blueberries, cauliflower, and flax seed and I assure you, it is delicious and satisfying! Plus, there’s protein from the almond butter and healthy fats from the avocado and flax to keep you full and satiated. Enjoy!

Ingredients:

(serves 1- 2)

• 1 cup frozen organic cauliflower

• 1 cup frozen organic blueberries

• 1/2 avocado

• 1/2 banana

• 1 tbsp flax seeds

• 1 tbsp almond butter

• 1/2 tsp cinnamon

• 1 cup almond milk

Directions:

• Add all ingredients to a blender and blend until smooth

Parsnip and Cauliflower Mash

This recipe is so simple and delicious. I love it so much, in fact, I have made it 3 times in the past two weeks! It’s perfect when serving a juicy chicken or steak as a hearty, but guilt-free side.

I love parsnips and I only really “discovered” them a few years ago. I used to see them at the supermarket and think they were just ugly, white carrots. Little did I know that this root vegetable would soon become a staple in my kitchen during the winter months due to its sweet and almost nutty flavor, and of course the fact that they contain a wealth of nutrients.

Ingredients:

• 4 cups chicken broth

• 2 cups water

• 5 medium parsnips

• 1 medium head cauliflower

• 2 tablespoons extra-virgin olive oil, more for drizzling

• ½ tsp salt

• 1 heaping teaspoon minced rosemary

• Freshly ground black pepper, to taste

Directions:

• Peel and chop parsnips into 1 inch chunks

• Chop cauliflower into florets

• Bring a large pot of chicken broth and water to a boil

• Add parsnips and cauliflower and boil for 10-12 minutes or until soft when poked with a fork

• Strain the parsnips and cauliflower, saving 1 cup of the cooking liquid

• Use an immersion blender or regular blender to mash the parsnips and cauliflower, adding in some of the cooking liquid to facilitate the blending

• Add in olive oil, salt, pepper, and rosemary and mix together

Health benefits of Parsnips:

• Parsnips are rich in potassium, zinc, magnesium, phosphorus, manganese, and iron.

• They are a great source of folate, which is important especially for women who are pregnant (for the healthy development of child). Folate also promotes the growth of red blood cells and can prevent neurodegenerative diseases.

• The high levels of potassium in parsnips boosts brain health and in help lower blood pressure

• They have high amounts of soluble fiber, which aids in digestion and the balancing of blood sugar levels

• They are high in Vitamin C, which helps boost eye health.

Sources and additional reading:

• https://www.naturalfoodseries.com/11-health-benefits-parsnips

• https://www.organicfacts.net/health-benefits/vegetable/parsnips.html