CAULIFLOWER ALFREDO BAKED ZITI

SERVES 6 TO 8 PORTIONS

Olive oil spray or vegan cooking spray (soy-free if necessary)

1 large (1 1/2 to 2 lb.) head cauliflower, broken into florets

3 cups low-sodium vegetable broth

1lb (16oz) ziti or penne pasta (gluten-free if necessary)

1 cup raw cashews, soaked in warm water for at least 30 minutes and drained, water discarded

2 cups unsweetened non-dairy milk (soy-free if necessary)

1/4 cup nutritional yeast

1/4 cup vegan white wine

3 tbsp. olive oil

3 tbsp. lemon juice

2 tsp. white soy miso (or chickpea miso)

2 tsp. onion powder

2 tsp. garlic powder

1/4 tsp. ground nutmeg

Salt and black pepper to taste

Pepita Parmesan

NUTRITIONAL VALUES

Calories: 176kcal
Fat: 2.1g (1.3g S.Fat)
Carbs: 10.6g
Protein: 2g
Sugar: 9.1g
Sodium: 156mg

METHOD

Preheat the oven to 350°F (180°C, or gas mark 4). Spray a 9 x 13-inch baking dish lightly with olive oil. A large pot of water should be brought to a boil.

In a medium pot, combine the cauliflower and broth, cover, and bring to a boil. Reduce to a low heat, cover, and cook for 10 minutes, or until the cauliflower is tender. Take the pan off the heat.

Cook the pasta according to package directions until it is al dente. Drain. Set aside in a large mixing bowl.

While the pasta is cooking, scoop the cauliflower into a blender with a slotted spoon. (Reserve the broth for another use.) Combine the cashews, milk, nutritional yeast, wine, oil, lemon juice, miso, onion powder, garlic powder, nutmeg, salt, and pepper in a mixing bowl. Blend until completely smooth.

Toss the pasta with the sauce. Pour into the prepared baking dish after stirring until combined. Bake for 20 minutes, then top with the Pepita Parmesan. Serve right away. Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.

VARIATIONS

Sautéed mushrooms, caramelized onions, steamed broccoli, or cooked greens can all be added to add flavor or texture.

CAULIFLOWER PARMIGIANA

SERVES 4 PORTIONS

COATING

1/2 cup unsweetened non-dairy milk (soy-free if necessary)

3 tbsp. plain coconut yogurt (or soy yogurt; preferably unsweetened)

1 tsp. onion powder

1 tsp. garlic powder

1/2 tsp. smoked paprika

1 cup vegan panko bread crumbs (gluten-free if necessary)

1/2 cup oat flour (certified gluten- free if necessary)

1/4 cup nutritional yeast

1 tsp. dried basil

1 tsp. dried oregano

Salt and black pepper to taste

Olive oil spray

3 cups Sun-Dried Tomato

Marinara Sauce (or store-bought vegan marinara sauce of your choice), warmed

Basic Cashew Cheese Sauce

1/2 cup chopped fresh basil

NUTRITIONAL VALUES

Calories: 175kcal
Fat: 4.2g (1.3g S.Fat)
Carbs: 40.8g
Protein: 17g
Sugar: 15.1g
Sodium: 126mg

METHOD

Preheat the oven to 450°F (230°C, or gas mark 8). Line a baking sheet with parchment paper or a silicone baking mat.

Hold one cauliflower upright on a cutting board and cut two 1 1/2-inch-thick slices from the center of the head (without removing the cauliflower's core/base). Repeat with the second head, resulting in four large slices. You can use the leftover cauliflower in other recipes, such as Cream of Mushroom Soup.

Combine the milk, yogurt, onion powder, garlic powder, and paprika in a large, shallow mixing bowl. Combine the bread crumbs, oat flour, nutritional yeast, dried basil, oregano, salt, and pepper in a second wide, shallow bowl.

Place a cauliflower steak in the milk mixture one at a time, flipping it to fully coat (use a spoon to drizzle the liquid over the steak to coat it fully, if necessary). Place the steak in the bread crumbs, gently turning to coat. As needed, pat the bread crumbs onto the steak. Place the steak on the baking sheet that has been prepared. After you've finished preparing each steak, coat the remaining cauliflower slices if serving.

Using a brush, liberally coat the tops of the steaks with olive oil. 20 minutes in the oven Remove from the oven, flip each steak gently, and re-spray with olive oil. Return to the oven and bake for an additional 20 minutes, or until golden and crispy.

Scoop some marinara sauce onto each plate to serve. Add a steak on top (along with a couple of other smaller pieces, if serving them). Drizzle with the cheese sauce and top with the fresh basil.

KUNG PAO CAULIFLOWER

SERVES 4 TO 6 PORTIONS

1/4 cup water

2 tbsp. gluten-free tamari (use coconut aminos to be soy-free)

2 tbsp. brown rice vinegar

1 tbsp. no-salt-added tomato paste

2 tsp. maple syrup

1 tsp. sriracha, optional

1 tsp. grated fresh ginger

2 tsp. arrowroot powder

1 tbsp. sesame oil

1 tbsp. red pepper flakes

1 cup diced sweet onion

1 large (1 1/2 to 2 lb.) head cauliflower, broken into small florets

2 tbsp. liquid aminos (or gluten-free tamari; use coconut aminos to be soy-free)

2 garlic cloves, minced

1 red bell pepper, diced

1/2 cup cashews

5 green onions (white parts chopped, green parts sliced lengthwise into thin strands)

Salt and black pepper to taste, optional

Cooked noodles (gluten-free if necessary) or rice

NUTRITIONAL VALUES

Calories: 122kcal
Fat: 7.8g (1.4g S.Fat)
Carbs: 11.1g
Protein: 3g
Sugar: 4.2g
Sodium: 169mg

METHOD

To make the sauce: In a cup or small bowl, combine the water, tamari, vinegar, tomato paste, maple syrup, sriracha, and ginger. Stir in the arrowroot until well combined. Place aside.

In a large shallow saucepan or wok, heat the sesame oil over medium heat. Stir in the red pepper flakes for about 2 minutes, being careful not to burn the flakes. Sauté the onion until it is translucent. Cover and cook for 4 to 5 minutes, or until the cauliflower is heated through and the sauce has thickened. Cook, stirring occasionally, until the garlic and bell pepper are softened.

Pour the sauce over the vegetables, then add the cashews and white parts of the green onions. Cook for 3 to 4 minutes, stirring once or twice, until the sauce thickens and is thoroughly heated. Remove from the heat and season with salt and pepper to taste. Garnish with green onion strands and serve over noodles or rice. Refrigerate any leftovers in an airtight container for up to 4 days.

QUICK CAULIFLOWER CURRY

SERVES 4 TO 6 PORTIONS

1 tbsp. coconut oil

1 medium yellow onion, diced

2 garlic cloves, minced

1 tbsp. grated fresh ginger

1 tbsp. curry powder

2 tsp. garam masala

1 tsp. ground coriander

1 tsp. ground cumin

1/2 tsp. ground turmeric

1 medium (1-pound head cauliflower, broken into florets

227g (8oz) cremini mushrooms (or button mushrooms), sliced

One 425g (15 oz) can chickpeas, rinsed and drained

One 425g (15oz) can no-salt- added fire-roasted diced tomatoes

3 cups low-sodium vegetable broth

1 cup plain coconut yogurt (preferably unsweetened)

Salt and black pepper to taste

Chopped fresh cilantro, optional

Chopped cashews, optional (see Variation)

Cooked rice (or vegan bread)

NUTRITIONAL VALUES

Calories: 55kcal
Fat: 2.6g (2g S.Fat)
Carbs: 5.6g
Protein: 2.5g
Sugar: 1.5g
Sodium: 41mg

METHOD

In a large pot or Dutch oven, melt the coconut oil over medium heat. Sauté the onion, garlic, and ginger until the onion is just translucent. Cook until the curry powder, garam masala, coriander, cumin, and turmeric are fragrant, about 1 minute.

Bring the cauliflower, mushrooms, chickpeas, tomatoes and liquid, and broth to a boil. Reduce the heat to a low setting and cover. Cook for about 10 minutes, then remove the lid and continue to cook for another 5 minutes. Cook for a few minutes, stirring constantly, until the yogurt is heated through. Remove from the heat and season with salt and pepper.

If desired, garnish with chopped cilantro and/or cashews and serve with rice or bread. Refrigerate leftovers in an airtight container for 4 to 5 days.

VARIATIONS

To make it nut-free, substitute pepitas (pumpkin seeds) or sesame seeds for the cashews.