Convincing children to eat their veggies can be challenging, so Chicago-based registered dietitian Jodie Shield encourages parents to get creative. 

Tell your kids to play with their food, urges Shield, coauthor of The American Dietetic Association Guide to Healthy Eating for Kids. 

You can combine snack time with playtime by creating veggie critters as afterschool treats. 

Here’s what you’ll need to make an organic Cauliflower Caterpillar:

1 packet ranch dressing mix
2 tubs (8 oz. each) reduced-fat cream cheese
1 head cauliflower, cut into florets
1 unpeeled cucumber, sliced thinly
1 carrot, shredded
Asparagus tips
Red bell pepper, cut into small, triangular pieces

1. Add the dressing mix to the cream cheese. Stir until well combined to create “glue.”
2. Create the caterpillar’s body by placing 3 cauliflower florets on a plate and gluing cucumber slices between them .
3. Attach shredded carrots for legs and asparagus for antennae.
4. Glue pepper triangles to caterpillar’s head to create eyes.
5. Use remaining “glue” for dipping, and store leftovers in the refrigerator.

Photo courtesy of Hidden Valley

Fra Diavolo is a tomato-based Italian sauce made with chile peppers and usually served over pasta or seafood.

In today’s recipe, cauliflower takes center stage, steamed until crisp-tender in a broth seasoned with browned onions, raisins, tomato paste and a pinch of red pepper flakes.

“Pairing innocent-looking cauliflower with fiendishly hot chiles adds devilishly smart health benefits to this dish,” says recipe creator Dana Jacobi (The Essential Best Foods Cookbook, New American Plate Cookbook). “As you may know, chile peppers contain capsaicin, a potent anti-inflammatory. Some research shows their potential to reduce the risk of blood clots and cholesterol oxidation that can increase the risk of artery disease.

“Chiles are high in beta-carotene and their heat may boost metabolism, which may contribute to weight loss. There is also research under way investigating possible ways eating chile peppers may have benefits for people with diabetes.”

All of the ingredients should be available at your local natural and organic food store.

Cauliflower Fra Diavolo

Makes 6 antipasto or 4 side-dish servings

1. In deep medium skillet, heat oil over medium-high heat. Add onions and cook until golden, 4 to 6 minutes, stirring often.
2. Add garlic, and cook until onions are browned, 1-2 minutes, stirring often.
3. Add tomato paste, thyme, sugar and red pepper flakes. Pour in broth and stir to combine.
4. Add cauliflower, raisins, and salt and pepper to taste, stirring to coat them with tomato mixture. Cover and cook over medium-low heat until cauliflower is tender, about 10 minutes, stirring often.
5. Transfer cauliflower to serving bowl, and let sit until warm or at room temperature before serving. This dish keeps, covered in refrigerator, for up to 3 days. Bring to room temperature before serving.

Per side dish serving: 150 calories, 4 g total fat (0.5 g saturated fat), 29 g carbohydrate, 4 g protein, 5 g dietary fiber, 160 mg sodium

Recipe and photo courtesy of the American Institute for Cancer Research

The Asian spice turmeric is perhaps best associated with curry dishes, but savvy organic consumers also recognize its health benefits—from reducing inflammation to its potential role in preventing diabetes. 

Turmeric fans know the spice adds vibrant color to any dish, and our weekend recipe is no exception. Earthy cauliflower and naturally sweet tomatoes partner to create a healthful vegetarian side dish. 

Prep time is 10 minutes, cook time is 40 minutes, and all of the ingredients should be readily available at your local natural and organic food store.

Turmeric-Roasted Cauliflower and Tomatoes

Makes 10 servings 

1. Mix oil, sea salt, turmeric and red pepper in small bowl.
2. Place cauliflower and tomatoes in large bowl. Drizzle with half of the oil mixture; toss to coat well. Repeat with remaining oil mixture.
3. Spread vegetables in single layer in foil-lined large shallow baking pan.
4. Roast in preheated 425°F oven for 40 minutes or until cauliflower is tender, stirring halfway through cooking time.
5. Sprinkle with cilantro before serving.  

Nutrition Information Per Serving: 90 calories, 6 g fat, 2 g protein, 7 g carbohydrates, 0 mg cholesterol, 233 mg sodium, 3 g fiber

 Recipe and photo courtesy of McCormick

The American palate has become more adventurous, so spicy curries are no longer outside the culinary mainstream.

Many home cooks and restaurant diners may be surprised to learn that curry powder—a blend of spices like turmeric, ginger and hot peppers—may help prevent cancer:

• Turmeric may delay the growth of colon and prostate cancer.
• Ginger contains gingerol, a phytochemical that has killed ovarian cancer cells in some studies.
• Capsaicin, a compound in hot peppers, may shrink pancreatic tumors.

Today’s recipe pairs the health benefits of cauliflower and curry. Prep time is 20 minutes, and all of the ingredients should be available at your local natural and organic food store.

Curried Cauliflower

Makes 4 servings

1 tablespoon canola oil
3/4 cup chopped onion
3/4 cup frozen green peas
1 head of cauliflower, chopped and steamed
1 tablespoon curry powder
2 teaspoons cumin
1/8 teaspoon salt
1/8 teaspoon black pepper

1. Heat canola oil in large skillet. Add onion and sauté for one minute.
2. Add remaining ingredients. Stir until vegetables are coated with the spices.
3. Cook on medium heat for 10 minutes, stirring often.

Editor’s note: Be sure to check out Friday’s recipe for Cauliflower with Mustard and Minced Dill.

A Flurry of Curry

• Thai Roasted Squash Soup
• Indian Chickpea Dip
• Spiced Lemon Rice
• Cashew Turkey Croissants
• Madras Curry Dip for Fish/Seafood
• Curry-Ginger Oil
• Kootu Curry
• Creamy Curried Soup with Wilted Spinach
• Pumpkin Curry Soup
• Curried Sweet Potato
• Organic Wine Pairings: Mexican, Indian & Japanese Food

Recipe courtesy of the CDC

Cauliflower is usually served with butter or oil. Today’s recipe substitutes Dijon mustard, which lowers fat content and adds a nice flavor.

Be sure to use Dijon mustard, which is more refined than traditional yellow mustard. I recommend Annie’s Naturals’ Organic Dijon Mustard.

All of the ingredients in today’s recipe should be available at your local natural and organic food store. Tune in Sunday for another fab recipe: Curried Cauliflower.

Cauliflower with Mustard and Minced Dill

Makes 4 servings

1½ cups fat-free, reduced-sodium chicken broth
1 teaspoon dill seeds
3 bay leaves
1 pound cauliflower, cut into bite-size pieces
1/2 tablespoon lemon juice
2 teaspoons Dijon mustard
1–2 tablespoons minced fresh dill (or 1/2 to 1 teaspoon dried dill)
Salt and freshly ground black pepper to taste (optional)

1. Pour broth into 10-inch skillet. Add dill seeds and bay leaves. Cover and bring to a simmer.
2. Add cauliflower. Cover and continue to simmer for about 5–6 minutes or until cauliflower is tender.
3. Uncover skillet and place in the refrigerator. Let cauliflower chill in its stock for about 30 minutes.
4. Drain cauliflower, reserving stock, and place in a serving dish.
5. Strain the stock, and combine 1/4 cup of it with mustard, lemon juice and dill.
6. Drizzle sauce over cauliflower. Season with salt and pepper to taste before serving.

Per serving: 35 calories, 0 g total fat (0 g saturated fat), 7 g carbohydrate, 2 g protein, 3 g dietary fiber, 150 mg sodium

Recipe and photo courtesy of the American Institute for Cancer Research

Like Brussels sprouts, cauliflower is one of those misunderstood vegetables. It’s certainly not the prettiest veggie on campus, but it’s one of the healthiest.

When properly cooked and seasoned, cauliflower is delicious—one of my favorites. I buy it at least once a week, usually to steam or roast as a side dish.

These days, cauliflower is available year-round. A member of the Brassicaceae family (broccoli, cabbage, kale, Brussels sprouts, collard greens), it delivers a cancer-fighting compound called sulforaphane. A half-cup of cooked cauliflower provides 45% of your daily vitamin C requirement, as well as 2 g fiber, while weighing in at only 15 calories.

When choosing an organic cauliflower, look for a head that’s white or creamy, firm, compact, and heavy for its size. Toss aside heads that have dark spots, brown patches or other discolorations.

When you arrive home, place your cauliflower (stem side up) in your refrigerator’s crisper, where it should last for up to five days. If you buy precut florets, eat them within a day of purchase, as they don’t store well.

The most exciting development on the cauliflower front is the range of colors available—from green (often called broccoflower) to orange and purple. If you’re a cauliflower neophyte, start with the green variety, which has a milder taste. Regardless of color, cauliflower may be eaten raw, so add some small florets to a salad for added crunch and nutrients.

When you’re ready to cook your cauliflower, peel off the stem leaves, turn the head upside down, and cut the stem at the point where the florets begin to meet. They will then start to separate on their own, and you can help them along with a few knife cuts.

Be prepared for a sulfurous smell when you cook cauliflower. Yes, it usually stinks when cooked, but that odor will not influence its taste. Be patient! After steaming florets for 3 to 5 minutes, you’ll be able to serve them.

Here are some final cooking tips:

• If water touches cauliflower during steaming (or boiling), the veggie may turn yellow. To preserve whiteness, add a tablespoon of milk or lemon juice to the water.
• Don’t cook cauliflower in an aluminum or iron pot. The veggie’s compounds will turn it yellow or greenish-brown when exposed to aluminum and iron, respectively.

Tune in Friday and Sunday for some weekend cauliflower recipes. In the meantime, try this Roasted Vegetable Medley.