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Friday, October 30, 2015

Cauliflower Steaks: Vegan Taste Temptation

Cauliflower Steaks: Vegan Taste Temptation

I'm always on the lookout for new ways to serve veggies. The recipe that follows is one I've recently created, after seeing a cauliflower steak recipe on Susan Viosin's blog Fat Free Vegan Kitchen

This is my original recipe, a fun way to put cauliflower, a power-packed cruciferous veggie, into family meal planning. See how easy it is to entice even the most veggie-phobic eater, by assembling this meat-free main course dish that's eye-appealing, economical, and loaded with good taste and goodness. 

*Roasted Vegan Dijon/Lemon Cauliflower Steaks Supreme *


1 large head of organic cauliflower rinsed and prepped (see steps 1, 2, 3)
2 Tablespoons fresh squeezed organic lemon juice
3 Tablespoons Nutritional Yeast (fortified with B-12)
2 teaspoons Dijon Mustard (preferably organic)
2 cloves garlic, grated fine
salt and pepper to taste
2 T Braggs Liquid Aminos (optional Ingredient)
Sliced Organic Tomato for garnish (do not put into coating mixture)

What to Do:

1. Shop for cauliflower at your local farmers' market or green grocer. If you're a home gardener, pick cauliflower out of your home garden. Select as large a head as possible. To assure you're getting the freshest organic cauliflower available, look for a head that is creamy white, with densely packed blemish free florets. Examine the leaves closely, and if they are green instead of white, you'll get a cauliflower that is top notch. This means it will be loaded with nutrients, and tastes sweet instead of strong, as older ones tend to do.

2.Preheat oven to 400 degrees Fahrenheit. Cut leaves off the head of  cauliflower , but keep the center core intact. Place cauliflower on a cutting board, stem side down. Slice the head in half (top to bottom), straight down the middle. On either side, make slices that are 1/2 in. thick and place them on a cookie sheet that is covered with parchment paper. 

3. Cut as many steaks as possible. You'll know when to stop when the cauliflower pieces start to crumble. Coat each steak with a mixture made from the remaining ingredients. Place slices of tomato on top of steaks and cook all together. Use loose pieces in your salad or bake them alongside the cauliflower steaks (coat loose florets with Dijon lemon mixture as well).

4. The crumbled pieces will take less time to bake than the steaks. Taste test everything (what fun!). When each piece is slightly browned and the cauliflower is cooked to your liking, turn off the oven. We enjoy crispy, crunchy cauliflower steaks at our house, so I cook them for 5-10 minutes on each side.  If you like your cauliflower well done, cook the dish for a longer amount of time. Loose pieces take about 10 minutes total to cook. 

5. Serving ideas are plentiful. Combine with whole grains, green or orange veggies, or a combination of those you like. 

Health Benefits of Cauliflower: "One serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It's also a good source of Vitamin K, protein, thiamine, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, potassium, and manganese." See more at Dr. Mercola's Website

For a super plant-based meal, one that's packed with deliciousness, make Roasted Vegan Dijon/Lemon Cauliflower Steaks Supreme. It will fill your belly and warm your heart.

Have you made any Cauliflower Steak recipes? How did they turn out? Did you know cauliflower was so nutritious? Are you willing to try out this recipe and see how it's received at your house? Please let me know what you think of my recipe. If you can, link to this post on social media to share the love.

Before I go, I'd like to tell you something personal about myself you may not know. I have been successful in breaking free from a cycle of negativity I saw modeled early on in life. In fact, I wrote and published a book to help others overcome the challenging task of letting go of deeply held beliefs and opinions about themselves and learn (practice) life skills that promote happier, healthier lives. 

Colors of Joy: A Woman’s Guide for Self-Discovery, Balance, and Bliss is a 12 week journal program that uses colors, affirmations, journal writing, and reflection to support and encourage us as we learn to love and approve of ourselves and others wholeheartedly. Pick up a copy for you and a friend. It makes an attractive gift for your BF and a special treat for you. If you are willing to enhance your life, order it right now by clicking on the link to My Website or ordering it at Amazon Books.

The quote for today follows: "Cauliflower is nothing but cabbage with a college education." Mark Twain

This post has been shared at Tuesdays with a Twist #151 (no rules) LINKUP

This post has been shared at Share the Wealth Sunday Blog Hop 28

This post has been shared at Real Food Fridays #112 Link Up


  1. Hi Nancy,
    What a great recipe! Unfortunately I can't eat cauliflower but if I did I sure would try this. I love that you put the Nutritional Yeast in. I understand that it is so healthy and good for the whole body. I love your quote too. I can eat cabbage so maybe my body doesn't like the education part.LOL!

    1. Perhaps you could try a chunk of cabbage instead of cauliflower and bake it the same way (only sense it would take longer). I'm not sure how it would turn out, but cabbage is packed with nutrition and taste too. I appreciate you taking the time to comment. Wishing you a wonderful weekend and many more laughs to boot. Nancy A.

  2. We love cauliflower at our house, so I'm sure this would be a hit. Thank you for sharing your recipe. It looks absolutely delicious!

    1. Thanks Kathryn Grace. How do you like to serve cauliflower? Any tips for me?

  3. Everything looks wonderful!!!! I'm so hungry for cauliflower lately and can't find GOOD ones in the stores here!

    1. Thanks for your comment Jennifer. I had that same experience and know how hard it can be to find "fresh" cauliflower in the stores. I try to get mine at the farmers market, because it's picked and sold right away. I so enjoy your helpful tips and recipes at Keep up the great work! Nancy A.

  4. Hi Nancy,
    Thanks for the tip - I might just try that with cabbage. Thanks for sharing on Real Food Fridays. Shared on google.

    1. Thanks to you Marla for being such a gracious host at Real Food Fridays. Let me know how the recipe turns out using cabbage. Nancy A.

  5. What a creative way to eat cauliflower! Thanks so much for sharing with us at Share The Wealth Sunday!

    1. My pleasure. I look forward to visiting the hop again and getting to read all the good tips you and the others offer. Have a great day! Nancy A.

  6. Cauliflower is one of my most favorite vegetables. I buy a head of cauliflower every week. If I feel like a snack and can't think of anything else I can just eat a head of cauliflower! Biting it like an apple! My friends think I am crazy. Your recipe looks very interesting. I will be sure to try it soon! Sharing!

    1. Wonderful to hear you love cauliflower that much. It's so low cal. Good for you girl. I like cauliflower lightly steamed, combined with potatoes and pureed, or made into steaks. I also put uncooked florets in salads. Thanks for your input. I'll share your fabulous post too.


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