Parmesan Roasted Cauliflower

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I first started roasting cauliflower on the grill when my job required a little extra creativity. My former boss wanted to eat healthy, and wanted his 100 employees to do the same. Unfortunately, we didn’t have the proper permits to cook indoors. Over the next three years, I learned how to prepare five-star meals for 100-plus people on a grill and a couple of induction burners outdoors. I made everything from cakes to steaks to cauliflower. I’m pretty sure my assistant and I deserved medals for the amazing dishes we put out day after day. Fortunately, when you do have the use of indoor appliances, it makes it much easier, but equally delicious!

Further Food Nutritionist Commentary:

Cauliflower is certainly enjoying its moment in the sun recently. It can stand in for grains, like rice or couscous, as well as playing a starring role in meatless mains, thanks it its texture and ability to satisfy even the biggest appetites. Melinda’s dish is sure to please all around!

Because of its wide variety of powerful antioxidants such as vitamin C, manganese and a variety of phytochemicals, in addition to high levels of vitamin K and fiber, cauliflower can help reduce inflammation, promote heart and digestive health, and fight damaging free radicals and carcinogens. The addition of healthy omega-3 fats from the olive oil allows your body to properly absorb and utilize the valuable fat-soluble vitamins, minerals and antioxidants!

Research studies have also found a particular phytonutrient, glucosinolate (that converts into sulforaphane), aids in preventing bacterial overgrowth on the wall of the stomach, and may further reduce risk of inflammation-related health problems such as Crohn's disease, IBD and IBS, ulcerative colitis, metabolic syndrome, rheumatoid arthritis, insulin resistance and type 2 diabetes.


By Heather Goesch, MPH, RDN, LDN
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Parmesan Roasted Cauliflower

  • Prep Time: 5 mins
  • Cook Time: 45 mins
  • Servings: 6

Ingredients

1 large head cauliflower with stem (washed and cleaned)

3 tablespoons olive oil

1 1/2 teaspoons garlic powder

1/8 teaspoon ground red pepper flakes

2 tablespoons parmesan cheese

Instructions

  1. Preheat oven to 350 degrees.
  2. Line a baking sheet with parchment paper, spray with non-stick spray.
  3. Place head on baking sheet and cover in olive oil.
  4. Evenly spread the remaining ingredients over the head and bake for 45 minutes.
  5. Turn oven up to 400 degrees F and finish until golden brown for about ten additional minutes.
  6. Baking time may vary from oven to oven and the size of the head. Head should be tender and golden in color.
Preheat oven to 350 degrees. Line a baking sheet with parchment paper, spray with non-stick spray. Place head on baking sheet and cover in olive oil. Evenly spread the remaining ingredients over the head and bake for 45 minutes. Turn oven up to 400 degrees F and finish until golden brown for about ten additional minutes. Baking time may vary from oven to oven and the size of the head. Head should be tender and golden in color.

Nutrition Information

Per Serving:  Calories: 106; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 2mg; Sodium: 74mg; Potassium: 13mg; Carbohydrate: 8g; Fiber: 4g; Sugar: 4g; Protein: 4g

Nutrition Bonus:   Vit C: 109%; Calcium: 5%; Iron: 4%

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