The Frugal Foodie: Cauliflower craze

If you have recently browsed through any health forum or websites featuring recipes, you may have noticed a surge in cauliflower use. It has been used to make everything from vegetarian Buffalo wings to pizza crust, and it is easy to see why. Cauliflower is a nutritious substitute for ingredients such as flour, making it perfect for gluten-free dishes. In addition, it packs in a ton of essential vitamins and minerals while remaining both flavorful and easy to work with. And for college students on a budget, cauliflower comes at a pretty low price. Below are some recipes featuring cauliflower that are sure to please.  

Cauliflower Pizza Crust



1/2 head cauliflower, finely processed in food processor or       grated

One large egg

1/2 cup shredded semi-skim mozzarella cheese

One cup finely shredded parmesan cheese

One teaspoon dried oregano

One teaspoon dried basil

Two teaspoons garlic powder



Preheat oven to 450 degrees Fahrenheit.

In a microwave-safe bowl, cook processed or grated cauliflower for seven to eight minutes. Allow to cool for about 10 minutes, then pour out excess water from bowl.

Add egg, both cheeses, oregano, basil and garlic powder to bowl and stir until fully combined.

Spread mixture evenly into a circular shape on a lightly greased baking sheet or pizza pan. Bake in oven for 10-15 minutes, remove and top with pizza toppings of your choice. Bake for another five minutes, remove and let cool.


Buffalo-honey Cauliflower Wings



Six tablespoons gluten-free flour, like Bob’s Red Mill GF baking flour

1/2 cup water

1/4 teaspoon garlic powder

1/8 teaspoon crushed red pepper flakes

Salt and pepper to taste

One large cauliflower head, broken into small florets

One tablespoon unsalted butter

1/3 cup hot sauce, like Frank’s Red Hot

Two teaspoons honey



Preheat oven to 450 degrees Fahrenheit.

Mix first five ingredients together in medium bowl until fully incorporated. Coat cauliflower florets fully and spread on lightly greased baking sheet. Bake in oven for about 25 minutes.

When 25 minutes is just about up, prepare buffalo-honey coating. Melt butter in a saucepan over medium heat. Once fully melted add hot sauce and honey and stir thoroughly.

Once cauliflower is cooked, brush with coating until each floret is fully coated. Bake in oven for 10-15 minutes. Remove, let cool and enjoy!


Zesty Cauliflower-n-Cheese



One head cauliflower, chopped into small florets

Four tablespoons light vegetable cream cheese

One tablespoon yellow mustard

One cup semi-skim mozzarella cheese, finely shredded

1/2 to one tablespoon skim milk

1/2 teaspoon garlic powder

Salt and pepper to taste

1/2 cup semi-skim mozzarella cheese for top



Cook cauliflower in a microwave-safe bowl for 8-10 minutes. Once cooled, drain excess water and set aside.

In a lightly greased saucepan add cream cheese, shredded cheese and milk and stir on medium-low heat until fully combined. Add mustard, garlic powder, salt and pepper to mixture.

In a lightly greased baking dish add cauliflower and sauce and mix until incorporated. Top with 1/2 cup of cheese and bake at 350 degrees Fahrenheit until bubbly.