Baked Italian Cauliflower

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Not a big fan of veggies? Or have someone in your house that revolts when their plate includes something colorful?   I can’t say I have that problem in the CB kitchen.. I am very thankful for my Fireman’s limited taste aversions. 

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He’ll pretty much eat anything I put in front of him, with the exception of canned tuna.  (Make note that he’ll eat the raw varieties at our favorite sushi place..)

But, if YOU have someone in your house that may dislike anything that remotely sounds healthy, may I suggest something?  Whether it proves success or not, here are a few of my favorite suggestions that I took note of when I  read Inspired RD’s  post for ’5 Ways to Help Your Kids WANT to Eat More Vegetables’.

Even if it isn’t the kids (read, hubby, wife, or even yourself!) that forget the veggies when building their plate for dinner. 

Number one.  Serve raw veggies with a dip.  Dip makes every thing taste better.. hence the crazy popularity of the dip bowl during hosted gatherings.  

Alysa, the author behind Inspired RD, suggests to try homemade salad dressing, hummus, or greek yogurt.  (I’ll take all three!) 

Number two.  Before lunch and dinner, set out a veggie plate or tray for the family to snack on while you are fixing the meal.  Keeps them busy and out of the pantry searching for anything to spoil their dinner.

Include fresh, in-season veggies that you know they like along with some new ones- even the one’s not previously cared for.  After all- it is a proven fact that it can take up to 10 times before a child (or adult) will really determine if they dislike a food.  

Be sure to make the plate colorful and appetizing with bite-sized pieces and continue to introduce the said ‘hated’ foods to them without question.

Number three.  Let the veggie-revolter pick out vegetables at the market. Kids, especially are curious.  So letting them choose a new vegetable each week to try might be more successful then if they had not had a hand in picking it out.  

These three are great.  I love these ideas.  Another suggestion from moi?  Try preparing your vegetables in different ways. 

Don’t read me wrong.  I’m not totally suggesting to ‘hide’ the healthy fare. 

Just prepare them differently..

Roast (enhances the great flavors of any veggie you choose!)

Grill (Summer vegetables are the best!)

Blend (smoothies!)

Sprinkled with a touch of cheese

Stir Fried with a lean protein

Doubled up in your favorite casserole (Like this one!)

How do you get in more vegetables at your family’s mealtimes?

…and throughout your own day? 

Baked Italian Cauliflower

Yield: 4 servings

Serving Size: about 2 cups each

Baked Italian Cauliflower

Adapted from Cooking Light


  • 1 tablespoon olive oil
  • 1 cup chopped sweet onion (about 1 medium Texas 1015)
  • 4 garlic cloves, minced
  • 3 (2-ounce) links Italian chicken or turkey sausage
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon crushed red pepper (more or less for heat)
  • 1/4 teaspoon black pepper
  • 1 1/2 cups lower-sodium marinara sauce
  • 1/4 cup (2 ounces) pitted kalamata olives, coarsely chopped
  • 1 1/2 pounds cauliflower, cut into florets
  • Cooking spray
  • 1/4 cup Panko breadcrumbs
  • 1/4 cup (1 ounce) grated fresh parmesan cheese
  • 2 tablespoons fresh Italian parsley, chopped


Heat a large skillet over medium-high heat. Add oil to pan; swirl. Add onion; sauté 4 minutes. Add garlic; sauté for 30 seconds, stirring constantly. Stir in sausage. Sprinkle with salt and peppers, and sauté 3 minutes or until browned, stirring to crumble. Stir in sauce and olives.

Preheat broiler.

Steam cauliflower 4 minutes or until crisp-tender. Place cauliflower in an 11 x 7-inch broiler-safe baking dish coated with cooking spray; top with sauce mixture.

Combine panko and cheese; sprinkle over cauliflower mixture. Broil 4 minutes or until browned. Sprinkle with fresh parsley for garnish.

Nutritional Information:

Calories: 315; Fat: 15 g; Carbohydrate: 47 g; Fiber: 5 g; Protein: 17 g; Sodium: 700 mg


  1. Wow this dish sounds delicious. It’s sure to make a cauliflower lover out of anyone!

  2. Very creative–Love it!

  3. Holly Molly! That veggie plate looks amazing :)
    I would add a couple of red onion slices though!

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