Blog

Cauliflower is such a versatile vegetable – It can be steamed, sautéed, mashed, riced or roasted as seen in this simple and delicious Roasted Cauliflower recipe! With only six ingredients (which are already stocked in most pantries), this dish can be easily prepared and serves as a great addition to any workplace potluck or holiday dinner.

Roasted Cauliflower

Serves: 4

Serving Size: 1 cup

Ingredients:

4 cups cauliflower (1 small head)

1 tablespoon olive oil

¼ cup breadcrumbs

1/8 teaspoon salt

1/8 teaspoon ground black pepper

1 teaspoon garlic powder

Instructions:

• Preheat oven to 425 degrees
• Wash cauliflower under running water. Cut into florets.
• Mix cauliflower and oil in a medium bowl.
• Sprinkle bread crumbs, salt, pepper, and garlic powder on the cauliflower. Stir until combined.
• Line a cookie sheet with foil and spray with cooking spray. Lay cauliflower out in a single layer.
• Bake for 15 minutes, stir and return to the oven. Bake for 10 minutes more or until tender.

Tips:

• Chop the whole head of cauliflower at one time. Pack extra cauliflower florets in snack sized containers for lunches.
• To make your own bread crumbs, preheat oven to 300 degrees. Put two slices of bread on a cookie sheet. Bake the bread until it crumbles easily (about 15-20 minutes). Seal the bread slices in a plastic bag and crush the bread. Store the leftover breadcrumbs in an airtight container in the freezer.

You May Also Enjoy:

Vegetable of the Week: Cauliflower

Middle Eastern Braised Cauliflower

Cauliflower Pilaf

Don’t miss another great blog: Subscribe Now

Have you ever considered making pancakes with some of those ripe bananas at home? This Banana Oatmeal Pancakes recipe is a simple and tasty alternative to traditional pancakes and comes from the Med Instead of Meds website. Try this amazing breakfast dish with your favorite fruit, peanut butter or chopped nuts on top!

Serves 2
Serving Size: 3 pancakes
Prep time: 5 minutes
Cook time: 20 minutes
Total Time: 25 minutes

Ingredients:

• 2 eggs, beaten
• 2 bananas, mashed
• ½ cup of old-fashioned rolled oats, uncooked
• ½ teaspoon baking powder
• ¼ teaspoon vanilla extract
• ⅛ teaspoon cinnamon
• ½ teaspoon olive oil
• ½ cup fresh or frozen fruit of your choice (optional)

Directions:

1. In a medium bowl, combine eggs, bananas, rolled oats, baking powder, vanilla extract, and cinnamon. The batter should be cohesive and without lumps.
2. Heat olive oil in medium skillet on medium-low heat. Once heated, spoon ¼ cup portions of the batter onto skillet and cook until golden brown on both sides (about 4 minutes on each side).
3. Heat fruit in a small skillet until warm, stirring occasionally. Serve over pancakes. You can also serve pancakes with chopped nuts or peanut butter on top.

Nutrition Information per Serving:
(Based on ½ cup frozen mixed fruit)

• Serving Size: 3 pancakes
• Vegetables: 0 cups
• Fruits: 1¼ cups
• Calories: 302 calories
• Carbohydrates: 47 grams
• Fiber: 6 grams
• Protein: 11 grams
• Fat: 9 grams
• Sodium: 198 mg

There is nothing wrong with a midday snack, but if you need one, choose wisely. Your snack should be filling, low in sugar, and keep you energized.

Consider the following snack ideas, which are items that can be easily stored in your lunchbox, desk drawer at work or in your car for the ride home:

• Individual packs of assorted nuts or seeds that are not heavily salted or flavored (walnuts, almonds, peanuts, sunflower seeds).
• Whole grain cereal (plain bran cereal, plain Cheerios, etc.) and a piece of fruit (banana, apple orange, single serve no sugar added applesauce, etc.)
• Individual packs of air-popped popcorn
• Small servings sizes of dried fruit (dried apricots, raisins, prunes, dried mango)
• Low-fat string cheese and lightly salted whole grain crackers

A great idea is to be the snack time hero for your coworkers by creating a healthy snack station for the office!