Megan Callahan, MS, RD, LD
Hy-Vee Registered Dietitian
January 23, 2021
Are you up for a challenge?! Start your new year with the cauliflower challenge at home and create a quick and easy meal the whole family will enjoy, with the primary ingredient being cauliflower! Cauliflower’s versatility within your kitchen is incredible, not to mention the health benefits it brings to the table. Cauliflower is low in calories, with 25 calories per ½ cup serving. It is a good source of fiber, which plays an important role in maintaining a healthy digestive system and offers satiety; vitamin C, the immune-boosting vitamin; and folate, essential for maintaining healthy red blood cells. Cauliflower also contains compounds which fend off cancerous cell growth.
Cauliflower’s peak season is late summer to early fall. However, it can be found year-round in your local Hy-Vee produce section. Cauliflower can be steamed, boiled, roasted, grilled and eaten raw. Mashed or riced cauliflower makes a great side dish as it is a tasty stand-in for potatoes. Pureed cauliflower makes soups creamy without adding the heavy cream. Cauliflower makes for a great pizza crust or meatless option for recipes like the recipe shared below.
Take the challenge and grab a head of cauliflower on your next shopping trip. It can be used in many unique ways in your kitchen!
Achiote Cauliflower Tacos
Serves 4 (3 tacos each)
All You Need:
1 recipe Achiote Marinade
2 (1¼-1½ lbs) heads cauliflower
6 fresh pineapple rings, ½-inch thick
1 tbsp Hy-Vee cooking oil
½ cup fresh tropical Pico de Gallo
12 (6-in.) yellow corn tortillas
Desired toppers (shredded purple cabbage, avocado slices and/or Cotija cheese)
Fresh cilantro, for garnish
Lime wedges, for serving
All you do:
- Prepare Achiote Marinade (recipe below). Separate florets from cauliflower head; halve large pieces. Place in large resealable plastic bag. Add marinade, seal bag and toss to coat. Marinate for 1 hour.
- Preheat grill for indirect cooking over medium-high heat (400F). Add cauliflower to grill basket; grill 25 minutes or until tender. Brush pineapple with cooking oil. Grill 6 minutes or until lightly charred, turning once. Cut into chunks and combine with Pico de Gallo.
- Grill tortillas 30-60 seconds or until lightly charred. Stack tortillas and wrap in towel. Divide cauliflower among tortillas. Top with Pico mixture, cabbage, avocado and Cojita cheese. Garnish with cilantro, if desired. Serve with lime wedges.
Achiote Marinade: Whisk together 2 tsp Hy-Vee paprika and Guajillo chili powder, 1¼ tsp each Hy-Vee garlic powder, Hy-Vee ground oregano, and Hy-Vee ground cumin; and 1 tsp each kosher salt and Hy-Vee black pepper. Add 3½ tsp Hy-Vee white vinegar and 1 tbsp each pineapple juice and water
Recipe source: January 2021 Hy-Vee Seasons magazine. Nutrition Facts per serving: 280 calories, 3g fat, 0g saturated fat, 0g trans-fat, 0mg cholesterol, 520mg sodium, 61g carbohydrates, 13g fiber, 22g sugar (0g added sugar), 6g protein. Daily values: Vitamin D 0%, Calcium 4%, Iron 6%, Potassium 10%. The information is not intended as medical advice. Please consult a medical professional for individual advice.