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Spiced Cauliflower Sauté

Like its cousin, broccoli, cauliflower is a supremely nutritious cruciferous vegetable that can be incorporated into many delicious veggie recipes.  It’a also the star of this mouthwatering sauté courtesy of one of my favourite cookbooks, Gourmet Nutrition. ????

To up the nutrition factor and add a nice texture to this side dish, walnuts have been added (a great source of omega-3) as well as sweet peas and carrots, which add a nice crunch to the dish that I know you’re going to love.

Though this recipe is seasoned with spices typical of Moroccan cuisine, it’s surprisingly versatile, pairing well with most main dishes. I’ve actually made it a few times now, pairing it with BBQ chicken, salmon and even the Sautéed Prawns recipe that I shared last week… which was especially yummy.

Don’t be afraid to switch up the veggies or spices found in this recipe as well. I often make adjustments to recipes based on my mood and the food that I have in my fridge… and if you know me, you know, those two things can vary quite a bit. ????

Also, I haven’t tried it yet, but I think this recipe would be really good served cold on a bed of green with a nice vinaigrette dressing… perhaps topped with some grilled meat or tofu to add some protein to your meal. If you give that a whirl, make sure that you let me know how it is. I’ll do the same if I get my butt in gear and try it. ????

The great thing about sides like this is how easy they are to prepare. All it takes is a bit of chopping, and you’re set. So there’s no excuse not to make it… especially given that it’s also kid-approved. ????????



Spiced Cauliflower Sauté

Recipe courtesy of Gourmet Nutrition


1tbsp olive oil, divided

1/2c baby carrots, halved

1c cauliflower, cut/broken into small pieces

1/4c water

1/2c peas

1/4c walnuts

1 pinch salt

1 pinch pepper

1 pinch cinnamon

1 pinch safflower


  • Preheat a cast iron frying pan on medium heat.
  • Add half the olive oil, carrots, cauliflower and water.  Cook until water evaporates and then sauté until cauliflower is lightly browned.
  • Add the peas, walnuts, salt, pepper, cinnamon and safflower and sauté for 2 minutes more.
  • Remove from heat and add remaining olive oil and serve.

Serves 1 large or 2 small.

Nutrition Breakdown

Based on recipe being divided into 2 servings

157.9 calories

5.3g protein

12.2g carbs

9.8g fat

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