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Hy-Vee Dietitian: Cauliflower

Trying to start the new year on the right foot? Consider adding fiber-filled fruits and vegetables, like cauliflower, to your plate. Cauliflower is packed with nutrients and fiber to help promote healthy weight management. The Academy of Nutrition and Dietetics recommends consuming 25 to 35 grams of fiber per day. Fresh fruits and vegetables are low-calorie sources of dietary fiber. To promote healthy weight, follow the healthy plate method and fill half your plate with fruits and vegetables, like cauliflower. This winter vegetable is versatile and can be used in a variety of ways.

Cauliflower Powerhouse

Cauliflower is a powerhouse of nutrients including vitamins C, K, folate, B vitamins, potassium and fiber. Did you know cauliflower contains a whopping 8 grams of fiber per 100 calories? This fiber-filled food can help you lose weight the healthy way.

Versatile Vegetable

Cauliflower can be eaten raw, roasted, steamed, mashed, sautéed or pureed. Cauliflower makes a great addition to any meal. Try some of these ideas:

• Raw florets with non-fat Greek yogurt dip for a healthful snack
• Roast in the oven with some olive oil and favorite spices
• Steam and mash as an alternative to mashed potatoes
• Sauté in a low-sodium broth
• Puree cooked cauliflower, add your favorite herbs and spices and serve as soup
• Include in side dishes, salads, stews and main dishes

Balsamic and Parmesan Roasted Cauliflower

All you need:
• 8 cups (1-inch-thick) slices cauliflower florets (about 1 large head; see Tip)
• 2 tablespoons Grand Selections extra-virgin olive oil
• 1 teaspoon dried marjoram
• 1/4 teaspoon salt
• Hy-Vee freshly ground pepper to taste
• 2 tablespoons Grand Selections balsamic vinegar
• 1/2 cup finely shredded Parmesan cheese

All you do:
1. Preheat oven to 450°F.
2. Toss cauliflower, oil, marjoram, salt and pepper in a large bowl.
3. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes.
4. Toss the cauliflower with vinegar and sprinkle with cheese.
5. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

TIP: To prepare florets from a whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holding a knife at a 45° angle, slice into the smaller stems with a circular motion – removing a "plug" from the center of the head. Break or cut florets into the desired size.

Nutrition per serving: 149 calories, 10 g fat, 3 g saturated fat, 7 mg cholesterol, 364 mg sodium, 10 g carbohydrate, 4 g fiber, 7 g protein.
Source: adapted from Eating Well, Inc.
Serves: 4 (about 1 cup each)

Cauliflower and Couscous Pilaf
All you need:
• 1 tablespoon extra-virgin olive oil
• 4 cups finely chopped cauliflower florets (about 1 medium head)
• ½ teaspoon salt
• ¾ cup reduced-sodium chicken broth
• 1 teaspoon freshly grated orange zest
• ¼ cup orange juice
• ¼ cup currants
• 2/3 cup whole-wheat couscous
• ½ cup sliced scallion greens

All you do:
1. Heat oil in a large saucepan over medium heat. Add cauliflower and salt; cook, stirring, until softened, about 3 minutes.
2. Add broth, orange zest, juice and currants; bring to a boil over high heat.
3. Stir in couscous and scallions.
4. Remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes. Fluff with a fork.

Nutrition per serving: 163 calories, 3 g fat, 0 g saturated fat, 0 trans-fat, 1 mg cholesterol, 239 mg sodium, 31 g carbohydrate, 6 g fiber, 6 g protein.
Serves: 6 (about 3/4 cup each)

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