Health Kitchen Nutrition Planning Recipe Snacks

Quick Cauliflower Snack Recipe – Save Time & Eat Healthy

Weekdays always seem to best us, no matter how much we promise to prepare for the week and stay motivated. That can be especially difficult for our stomach as well! Eating healthy and finding quick and energy-rich snacks during the week is a challenge to say the least. To help quell those Monday blues, try a quick-roasted vegetable snack. Not only is it delicious, it also has minimal prep time and most of the cooking time is in the oven. That means you can watch your favorite TV show be productive while you’re waiting!

For this recipe, you can really use any hearty vegetable in season or that you really enjoy. Roasting develops a lot of flavor and can turn some of the biggest veggie-skeptics into believers. Other great choices for this recipe: parsnips (sweet anise flavor), carrots, broccoli, fennel (crisp, anise flavor), turnips, Brussel sprouts (add acid to cut the bitterness).



Prep Time: 5 minutes, Total time: 30 minutes

Preheat oven to 400ºF.

  • 1 small head cauliflower (2-3 servings, or large head for 4-5 servings)
  • 2 large garlic cloves, minced
  • 1 tsp dried Italian seasoning
  • red chili flakes
  • 1 tsp lemon zest
  • 1 tbsp fresh lemon juice
  • 1 tablespoon capers, optional
  • 2 tbsp olive oil
  1. Cut cauliflower into 1/2 inch planks or “steaks”, cutting straight down from top of head to root. Arrange planks in single layer onto foil-lined baking sheet.
  2. Combine remaining ingredients in small bowl, stir or whisk to incorporate.
  3. Spoon mixture over cauliflower planks and rub into crevices to ensure even coating.
  4. Season lightly with salt and pepper to desired taste. Roast at 400ºF 20-25 minutes, or until a fork can easily pierce the cauliflower.

Note: To make into a heartier meal, prepare as directed then sprinkle cauliflower planks with parmesan cheese and broil for an additional 2-3 minutes. Serve with rotisserie chicken or roast chicken breast prepared with same marinade.

TIMESAVER: Use leftover cauliflower in soup the next day. Simply chop up planks into bite-size pieces, add cannellini beans, chicken/vegetable broth, and rosemary. Enjoy!

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