The earthy flavor of cauliflower is the perfect complement to pasta. Adding vegetables to pasta stretches the pasta and adds more nutrients to your diet. Though cauliflower has a bland taste on its own, it is a highly regarded vegetable. In Italian cuisine, cauliflower is often paired with pasta because it absorbs flavor from the spices and sauces used in preparing the recipes.

According to research studies, water boiling and blanching have the biggest impact on reducing cauliflower’s nutrients. These methods cause significant losses of  protein, mineral and phytochemical nutrients after five minutes of boiling. Instead, cauliflower kept its nutrients most intact when microwaved or gently stir fried. The very best method for cooking cauliflower seems to be gently sautéing it on the stove top, with a bit of water, broth, lemon juice or a healthy source of fat which can make its nutrients more absorbable. Of course eating it raw, perhaps dipped in some healthy hummus or another type of dip, also preserves its nutrients.

Since cauliflower is in season now, I try to think of a variety ways to cook this great vegetable and combining it with pasta is a family favorite. This recipe can be used with any vegetable that is in season.

Cauliflower Pasta with Sun-Dried Tomato Sauce

Ingredients

• 1 tablespoon olive oil
• Half a large onion, diced
• 2 garlic cloves, minced
• 8-10 sage leaves, sliced
• 1 head of cauliflower, trimmed and cut into small florets
• 2 tablespoons tomato paste
• ½ cup of pureed sun-dried tomatoes packed in oil
• ½ cup white wine
• Kosher salt and black pepper to taste
• ½ teaspoon crushed red pepper flakes
• ½ cup chopped parsley
• ½ cup diced Italian Fontina cheese
• 1 lb short pasta, preferably with ridges (I used trofiette – short, twisted spaghetti shape)

Directions

In a large skillet cook the onion and garlic in the oil until the onion is tender. Add the sage and cauliflower and season with salt and pepper. Cook until the cauliflower softens a bit. Don’t overcook cauliflower or it loses its taste and nutrients.

Add the tomato paste and wine and cook for a few minutes. Stir in the sun-dried tomato puree and crushed red pepper. Heat gently.

Boil a large pot of salted water and cook the pasta until al dente. Reserve 1 cup of the pasta water. Drain the pasta and add to the skillet with the reserved pasta water. Stir well. Turn the pasta out into a large serving bowl and add the parsley and cheese. Stir well and serve.

Cucumber Fennel Salad

Ingredients

• 1 large cucumber, peeled, halved lengthways, deseeded and cut into thin half moons
  
• ¼ red onion, thinly sliced
  
• 1/4 fennel bulb, thinly sliced
• ¼ cup oil cured Italian olives

Dressing

• 1 tablespoons lemon juice
  
• 1 tablespoons olive oil
  
• 3/4 teaspoon fresh oregano
  
• 1/4 teaspoon salt
  
• 1/4 teaspoon pepper

Directions

In a medium salad bowl whisk the dressing ingredients together. Add the remaining ingredients and mix well. Cover the dish and refrigerate until well chilled.

Posted by Jovina Coughlin in cauliflower, Cheese, cucumbers, fennel, Healthy Italian Cooking, Italian Cuisine, Olives, onion, Pasta, Vegetables, Vegetarian Tags: healthy pasta