A fabulous new cookbook, Canadian Living Healthy Family Meals – Southwestern Cauliflower Cakes

Jeff Coulson/Canadian Living

In my last post, I wrote about the research showing why you should be eating more of these amazing Brassica vegetables. This family vegetables of vegetables is well known as powerful defenders against cancer, but they’ve now been shown to protect arteries as well.

Here’s a delicious way to incorporate cauliflower from the book, Canadian Living Healthy Family Meals (Juniper Publishing). But don’t stop with this one recipe from the book! The Canadian Living Test Kitchen is well known for fabulous recipes and this book just adds to its reputation.

Full disclosure: I did write the forward for the book, entitled “Healthy meals Happy families”. It’s about teaching our kids healthy approach to food and nutrition-it takes time patience and love.

I also provided nutritional guidelines for the chosen recipes. And what a collection of delicious recipes it is. The book is divided up into various chapters including various meats, poultry, fish, seafood, eggs, vegetarian and more. They’re also chapters on one pot meals noodles and grilling.

The magazine’s test kitchen is made up of recipe developers and food writers from all different backgrounds and origins and when you look through the book, the recipes reflect this. And then there’s the gorgeous food photography which will send you right into your kitchen to cook these dishes yourself. In keeping with the theme of preparing healthy meals for family, the offerings are quick to prepare and get on the table. In other words, delicious food in a flash!

From Lemony Salmon & Quinoa Toss, Tofu & Fresh Vegetable Stirfry, Spicy Ginger& Green Onion Noodle Salad to Smoky Lentil Patties with Cucumber Radish Slaw, Crispy Japanese-style Pork with Sesame Slaw, White Fish Cakes with Lemon Chili Mayo and a Vegetarian Tex-Mex Shepherds Pie, there are plenty of options for everyone. There are over 110 fast, kid friendly weeknight solutions: one pot mains, pastas, soups and more and as always from the Canadian Living Test Kitchen, their guarantee of Tested Till Perfect.

Southwestern Cauliflower Cakes


4 cups bite-size cauliflower florets (about half a head)
2 eggs
1 tbsp grainy mustard
1 tsp chili powder
1 clove garlic, pressed or grated
¼ tsp each salt and pepper
¾ cup dried bread crumbs
½ cup frozen corn kernels
2 tbsp chopped fresh chives
2 tbsp olive oil
⅓ cup light sour cream

In covered steamer basket set over saucepan of boiling water, steam cauliflower until tender, about 5 minutes. Transfer to large bowl. Using potato masher, mash until cauliflower resembles coarse crumbs. Set aside.

In separate bowl, whisk together eggs, mustard, chili powder, garlic, salt and pepper. Add cauliflower, bread crumbs, corn and half of the chives; stir until well combined. Shape by 2 tbsp into twelve 1½-inch wide patties.

In large nonstick skillet, heat oil over medium heat. Working in batches, cook patties, flattening with spatula and turning once, until browned and heated through, about 6 minutes.

Top with sour cream and remaining chives.

NUTRITIONAL INFORMATION, PER CAKE about 83 cal, 3 g pro, 5 g total fat (1 g sat. fat), 8 g carb (1 g dietary fibre, 1 g sugar), 133 mg chol, 136 mg sodium, 107 mg potassium. % RDI: 3% calcium, 5% iron, 3% vit A, 25% vit C, 14% folate.

Tags: , , , , , ,

Categories: Book Review, Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

Get Enlightened Eater in your inbox

Subscribe to get the latest nutrition news, fresh recipes and more!

4 Comments on “A fabulous new cookbook, Canadian Living Healthy Family Meals – Southwestern Cauliflower Cakes”

  1. Jennifer
    April 19, 2018 at 1:46 pm #

    Thank you, good to have a review of a healthy cookbook by a knowledgeable person

    • April 21, 2018 at 3:38 am #

      Thanks, Jennifer! I appreciate your vote of confidence!

  2. mistimaan
    April 20, 2018 at 1:49 am #

    Looks too tasty 🙂

    • April 21, 2018 at 3:35 am #

      It is a beautiful shot! Please let me know what you think if you make it!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: