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Turn Cauliflower into YUMMYflower

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Roasted Cauliflower

You can eat 2 cups of cauliflower and only add 88 calories to your waistline. Not only that, but the stuff is really good for you. This is one of the vegetables your doctor is telling you to eat.

But, it has this odiferous, sulfurous, bitter taste thing going on. And the texture, when raw, is a little strange. If you don't like raw or steamed cauliflower, don't worry. You are part of a large group of children and adults who avoid the stuff.

How do you get it to be enjoyable to eat? Add a teaspoon of sugar and suddenly it is a different animal. That bitter taste disappears and you have this lovely sweet flavor that even a 3 year old would love. I know, because my 3 year old wouldn't stop eating it.

Alex, my 3 year old, is going through an "I only like macaroni-and-cheese phase" now and HE liked this recipe. You can't get a better endorsement than that.

There are two steps to this recipe and the first requires marinating. I know it is onerous to marinate food, but in this case it does make a difference. The good news is you can make a tray of this and it will last all week. The extra work will pay off!

To make this recipe into a more adult flavor, add the pepper. The pepper makes it spicy so you have a sweet and sour taste that is divine. It also makes a great party snack and you can make it ahead and just serve it from the fridge.

You need a rimmed baking sheet to make this recipe work. I have included one below that is commercial quality from Amazon. I use my rimmed baking sheet at least twice a week.

My baking sheet is a workhorse in the kitchen and it makes many roasting vegetable recipes possible. I line mine with aluminum foil because it isn't non-stick so that clean-up is easy. If you don't have a rimmed baking sheet (also known as a hotel pan), I recommend that you get one.


Roasted Cauliflower Recipe

(serves 4)
8 cups cauliflower from one large head
1/8 cup soy sauce
1 tablespoon vegetable oil
1 teaspoon sugar
1/2 teaspoon ground black pepper (optional)

Chop cauliflower into small florets. Preheat oven to 450 F. Mix ingredients together in a large bowl and marinate for 20 minutes mixing once. Place on aluminum foil lined, rimmed baking sheet and roast for 20 minutes. Serve hot, cold, or room temperature.

For one serving = 88 calories, 3.6 g fat, 12.3 g carbohydrates, 4.5 g protein, 5.1 g fiber, 509 mg sodium, 1 Points+


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Do you have a yummy cauliflower recipe? Please share below.

Want to read about more snacks?
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First 20 Comments: [ see all 22 ]

Ooooh, I'm SO excited about this recipe! I've already printed it out to fix very, very soon! Thank you for the awesome idea!!

on March 1, 2010

Hmm. I'd try this.

on March 1, 2010

Love cauliflower! Can't wait to try this!

on March 1, 2010

Cauliflower's not the only veggie that's "improved" but roasting. A mix of carrots and broccoli (and even cauliflower, if you like) can be tossed with a little olive oil, salt and pepper and then roasted as SnackGirl instructs in her recipe. The roasting itself tempers the crucifers' bitterness and brings out their natural sweetness without even adding sugar!

on March 1, 2010

Love roasted cauliflower, I actually made some last night!

on March 1, 2010

I would like to try your cauliflower recipe. I usually eat mine raw, with peanut butter. DON'T SAY EWWWW UNTIL YOU TRY IT!!!

on March 1, 2010

I'm going to try this right now with frozen cauliflower. I think it'll work. Sounds good!

on March 1, 2010

OMG! This is better than cake! I will promote this as an EXTRA special treat to my kids (ages 2, 4, and 6)!

on April 19, 2010

I steam mine untill it it mushy and then mash it with one wedge of Laughing Cow lite cheese.
Add salt and pepper and even my 13 yr old daughter likes it.
Yum!

on April 21, 2010

Great recipe thanks!

on April 26, 2010

That looks delicious! Thankfully, I am one of the few who LOVE cauliflower! A recipe I use all the time is Mashed Potatoes and Cauliflower! I just boil the cauliflower with the potatoes, and mash it all together with some milk and butter. You can also use olive oil for a vegan take on it! Both are delicious! :] I'm thinking about making up a batch tonight.

on January 21, 2011

This was ridiculously delicious. My four year old, who seems to be whittling down the number of vegetables that she will eat, asked for a "whole bowl"! I found that the pieces that were cooked with the top part of the cauliflower touching the pan were especially yummy since the carmelized marinade mixed with the softest part of the cauliflower.

on June 9, 2011

I just saw this recipe this morning and I had some cauliflower in the fridge that I wanted to use up. This is delicious! we had some with our roasted mushroom and bell pepper sandwiches for lunch. With the hundreds of recipes I have waiting to be tried it is unusual for me to try out a new one so close to finding it, but I am glad I did. I needed more tasty ways to eat cauliflower. Thanks!

on July 21, 2011

is there anyway to use frozen cauliflower with this recipe?

on September 21, 2011

@Tanna - I think frozen cauliflower would be too watery - and the cauliflower would come out mushy instead of crisp.
Thanks for the question!

on September 22, 2011

I thought i would throw out there to use tamari if trying to prepare this gluten free. I saw it listed as such and should someone be preparing this for others, they may not know.

on December 7, 2011

Okay, Awesome... and this before I have even toasted them.

on December 14, 2011

I saw Emeril do a great cauliflower recipe that was super easy and delicious, with NO OIL. Clean and seperate the Cauliflower into smaller florets, place in 2 qt saucepan, cover with low sodium chicken stock, bring to a boil, for 2 minutes, drain and allow to cool. Spray a pan with cooking spray, ( I use my Pampered Chef large bar pan)Roast for 20 minutes in a 400 degree oven. remove from oven, sprinkle with fresh black pepper and a little grated Parmesan cheese, yummy and 1 ww point for a cup.

on January 6, 2012

Hi Snack Girl, I was happy to find this recipe on your website (cauliflower with soy sauce marinade) but, I have to say I was really disappointed in the way it turned out. I guess I like my cauliflower really roasted, so I've put it back in the oven for an additional 25 minutes so it will total 45 min. You might want to try this one - cut up head of cauliflower tossed with one TBS olive oil, juice of one lemon and garlic to taste (1-2 cloves). Bake about 45 minutes at 425 or 450 then mix around and sprinkle with one TBS shredded parmasean cheese (which I am unable to spell). cook for another 10 minutes, mix around and, if desired top with another TBS of the P cheese and eat. YUM!

on March 13, 2012

Hey Lisa, your cauliflower recipe is now one of my favorites, Thank you.Also your recipe inspired me to make my Turmeric Roasted Cauliflower with moroccan spices. I use turmeric, lemon, ginger and garlic powder.Delicious

on April 26, 2012

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Welcome! I’m Lisa. I write about simple snacks, healthy recipes, and products that help me WIN my battle with donuts!

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