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Recipe Wednesday: Recipes for Roasted Cauliflower and Grilled Portobella Mushrooms

Posted Oct 17 2012 11:49am

  We are in our third week of October Unprocessed Challenge. This week’s recipes are focusing on foods that come from the Food Group Color: White and Brown

  Foods that are White and Brown in color contain: allicin, phytosterols, phenethyl isothiocyanate, genistein. They help promote heart health and help maintain healthy cholesterol levels, lower the risk of some cancers.

  Foods to try: Bananas, light pears, dates, white peaches, nectarines, cauliflower, onions, mushrooms, jicama, turnips, potatoes and ginger.


Roasted Cauliflower with Herbs & Parmesan

Cauliflower Photo by Becky Luigart-Stayner

Photo by Becky Luigart-Stayner

Source: Cooking Light


12 cups cauliflower florets (about 2 heads)

1 1/2 tablespoons olive oil

1 tablespoon chopped fresh parsley

2 teaspoons chopped fresh thyme

2 teaspoons chopped fresh tarragon

3 garlic cloves, minced

1/4 cup (1 ounce) grated fresh Parmesan cheese

2 tablespoons fresh lemon juice

1/2 teaspoon salt

1/4 teaspoon pepper



Preheat oven to 450°.

Place cauliflower in a large roasting pan or jelly-roll pan. Drizzle with oil; toss well to coat. Bake at 450° for 20 minutes or until tender and browned, stirring every 5 minutes. Sprinkle with parsley, thyme, tarragon, and garlic. Bake 5 minutes. Combine cauliflower mixture, cheese, and remaining ingredients in a large bowl; toss well to combine.

Cauliflower is a cruciferous vegetable. It is rich in vitamin C, vitamin K and manganese. Because of cauliflower’s antioxidant content, it may help protect against a host of inflammation-related diseases, like heart disease and cancer. It also contains Beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol  - key antioxidant phytonutrients. This broad spectrum antioxidant support helps lower the risk of oxidative stress in our cells.


Photo by Becky Luigart Stayner and Jan Gautro

Photo by Becky Luigart-Stayner and Jan Gautro

Grilled Portobella Mushrooms


2/3 cup chopped plum tomato

1/4 cup (1 ounce) shredded part-skim mozzarella cheese

1 teaspoon olive oil, divided

1/2 teaspoon finely chopped fresh or 1/8 teaspoon dried rosemary

1/8 teaspoon coarsely ground black pepper

1 garlic clove, crushed

4 (5-inch) portobello mushroom caps

2 tablespoons fresh lemon juice

2 teaspoons low-sodium soy sauce

Cooking spray 

2 teaspoons minced fresh parsley



Prepare grill.

Combine the tomato, cheese, 1/2 teaspoon oil, rosemary, pepper, and garlic in a small bowl.

Remove brown gills from the undersides of mushroom caps using a spoon, and discard gills. Remove stems; discard. Combine 1/2 teaspoon oil, juice, and soy sauce in a small bowl; brush over both sides of mushroom caps. Place the mushroom caps, stem sides down, on grill rack coated with cooking spray, and grill for 5 minutes on each side or until soft.

Spoon 1/4 cup tomato mixture into each mushroom cap. Cover and grill 3 minutes or until cheese is melted. Sprinkle with parsley.

Notes:  Since the garlic isn’t really cooked, the mushrooms have a strong garlic flavor. Grill the mushrooms stem sides down first, so that when they’re turned they’ll be in the right position to be filled. If you want to plan ahead, remove the gills and stems from the mushrooms and combine the filling, then cover and chill until ready to grill.

Mushrooms are a great source for B vitamins and an excellent source for the essential antioxidant selenium. They also contain potassium, riboflavin, niacin, vitamin D and protein. Mushrooms provide a powerhouse of nutrients that may help protect against some cancers. Research has found a potential link between mushrooms and a decreased likelihood of tumor growth and development in cells and animals.


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