So many of us have discovered cauliflower is our friend in the kitchen on many levels. Flash Fried Greek Cauliflower makes a great appetizer or amazing side dish.

My favorite way to transform cauliflower is to think about my other favorite starchy vegetable, the potato, and try to make replacements when I’m going low carb.

We now make cauliflower with our New York Strip Steak instead of serving potatoes. We feel better at the end of the meal, and it’s low carb.

Flash Fried Greek Cauliflower is Golden Brown

Flash fried Greek cauliflower turns crispy golden brown. When adorned with kalamata olives and crumbled feta cheese, it’s the star of the dinner. Sometimes this is dinner! A few squeezes of lemon, some sea salt and a smattering of oregano and it’s complete.

One might ask, what’s the deal with cauliflower? Is it healthy? It’s looks like a big white hard sponge. What does it do for you aside from being a low calorie, lower carb choice?

I’m glad you asked. I don’t like the idea of diet food substitutes, or the idea of “I’ll eat this until I lose weight.”

I DO like the idea incorporating cauliflower because it’s one of the most versatile of foods and usually a fit for most diets or lifestyles that is easily attainable and does a body good.

I wrote about the benefits of cauliflower in this post for Cauliflower Parmesan, and it’s worth repeating.

The Most Commonly Known of Benefits of Cauliflower

• Cauliflower is anti-inflammatory, the biggest buzz word around, because this is connected our immune system and so many diseases.
• Cauliflower has choline, which boosts brain health.
• Cauliflower contains properties that aid digestion.
• Cauliflower is high in antioxidants

You can make this in an Air Fryer

I’ve made this a second time in my air fryer. I wasn’t able to get the same level of crispy as I did with flash frying, but it was still very good. You will have to up the heat to 400 degrees in the air fryer and it takes a little longer, about ten minutes for each batch.

Feta Cheese, Salty, Tangy, Crumbly, Creamy

I absolutely love feta cheese. Although some feta is comprised of goat and sheep’s milk, I look for 100% sheep’s feta in a brine. Trader Joe’s has one we love. Not all feta is created equally, and some grocery stores fetas don’t have flavor. Feta should usher in a bit of sharpness, saltiness and tang. Feta pairs well with kalamata olives, dried herbs and olive oil.

Once the the cauliflower is flash fried, I immediately season with salt and pepper, squeeze a little lemon, and crumble the feta, add the olives and sprinkle a little oregano. It’s a very satisfying bite of flavors and texture. Feel free to add a few red chili flakes too.

Serve immediately.

Serve Flash Fried Greek Cauliflower with these Entrees

• Za’atar Lamb Chops
• Lamb Meatballs
• Chicken Thighs with Roasted Tomatoes
• The Perfect New York Strip Steak
• Red Snapper

More Cauliflower Dishes from Spinach Tiger

• Popcorn Flash Fried with Almonds
• Shaved Cauliflower Salad
• Whole Roasted Caulifower
• Air Fryer or Sheet Pan Italian Sausage, Cauliflower and Fennel

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Flash Fried Greek Cauliflower with Kalamata Olives, Feta Cheese

Flash Fried Cauliflower with Kalamata Olives, Lemon, Feta Cheese

Course Vegetable

Cuisine Greek

Keyword caulfilower, flash fried cauliflower

Prep Time 5 minutes minutes

Cook Time 8 minutes minutes

Total Time 13 minutes minutes

Servings 4

Author Angela Roberts

Equipment

• Dutch Oven (if using this option)
• Air Fryer (if using this option)

Ingredients

• 1 head cauliflower cut into small pieces)
• 1 cup avocado oil you may not need all of it
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 teaspoon chili flakes
• 1/4 cup kalamata olives
• 1/4 cup crumbled feta cheese see notes
• 1 tablespoon fresh oregano or small amount dried finely chopped
• 1 squeeze lemon
• 2 tablespoons freshly chopped parsley

Instructions

• Heat oil in a dutch oven or frying pan. You will want to have a spatter lid.
• You can use a deep fryer and a lot more oil to do a quicker flash fry, but I don’t find that practical for a home cook, and this will get the same results.
• Add in cauliflower pieces. Oil should cover at least half of the cauliflower.
• Add salt. Don’t add any other ingredients until you remove cauliflower.
• Turn over when browned.
• Drain on paper towel.
• Add to dish. Sprinkle with crushed red pepper (at your discretion for heat), spices of your choice, and top with chopped nuts, golden raisins and parsley.
• Top with parsley. Serve immediately.
• Add kalamata olive, crumbled feta cheese
• Garnish with oregano and parsley.
• Season with salt and pepper.

AIR FRYER OPTION

• Toss cauliflower pieces in olive oil, salt, pepper.
• Air fry in batches at 400 degrees f. until golden.
• Toss with kalamata olives, oregano, feta cheese.
• Season with salt and Pepper.
• Garnish with parsley.
• Sprinkle with crushed red pepper if you want more heat.

Notes

If you don’t want to flash fry, you can sautè in olive oil, until golden. You can also choose to roast cauliflower. 

To roast: set oven to 400 degrees F. 

Toss cauliflower with olive oil. Season with salt. Roast for 15 to 20 minutes, stirring halfway through. 

The post Flash Fried Greek Cauliflower with Feta, Kalamata Olive, Lemon appeared first on Spinach Tiger.

It’s been way too long since Spinach Tiger posted a pasta recipe, and I’ve come back with one that is so scrumptious, we made it two nights in a row.

My pasta with salmon recipe hits all the notes if you like Mediterranean flavors (and who doesn’t) and there’s the added benefit of cauliflower.

I used salmon, which because of it’s high fat content and texture, works so well with pasta. The last time I made a pasta dish this good was when I made this hazelnut crusted tuna with homemade pasta. The secret ingredient in this dish is the anchovies, which melted into olive oil. Do not let that scare you. The anchovies add an umami boost but you don’t know they’re there. You may not know this, but there are anchovies in Worcestershire sauce.

This pasta with salmon recipe is such a stunning and scrumptious dish. and yet only takes about twenty minutes to make.

A few months ago we were in San Francisco and I bought some Papparadelle’s Pasta. I discovered this pasta years ago at a Denver farmer’s market. They make over 50 varieties including a low carb and gluten free. We chose several to bring back for friends (like sweet potato orzo) and picked up a few low-carb pastas that I was surprised to like.

In this pasta with pasta with salmon recipe, I chose the four-peppercorn fettuccini and it’s only 7 carbs per 2 ounces (dried). There is no other low-carb pasta on the market that I know of that I can eat with such gusto. It’s very high protein and you do have to cook it for about 14 minutes. You can order at their website.

The Process for Pasta with Salmon Recipe

I baked the salmon in the oven, for about 7 minutes, but you can also pan fry. I melted the anchovies in olive oil, added garlic, thinly sliced cauliflower and more olive oil as I needed it. Once the pasta was cooked, I added it to this frying pan with some cherry tomatoes and kalamata olives. I had an after thought that some crumbled feta on top would be amazing, so I’ll include that as an option to the recipe.

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Play Around: Try Scallops

On another night I repeated this recipe with seared scallops.

• Bring scallops to room temperature.
• Remove that little muscle found on the side.
• Dry with paper towels. Use Medium to medium high heat.
• Place some coconut oil or avocado oil in the pan.
• Get the oil hot. Add scallops. Do NOT turn over until they turn easily. If using an all clad pan, only use medium heat.

You could also make this with other fish, or seafood, such as shrimp and lobster or any mix.

You may also like these dishes from Spinach Tiger

Scallops with Pasta

More Pasta Recipes from Spinach Tiger

More Salmon Recipes from Spinach Tiger

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Pasta with Salmon, Olives, Cauliflower in Twenty Minutes

A medley of pasta, cauliflower, olives, tomatoes, herbs for an easy, delicious Mediterranean style dinner.

Course Entree

Cuisine Italian

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 2

Author Angela Roberts

Ingredients

• 1/2 pound salmon
• 4 ounces pasta see notes
• 2 tablespoons coconut oil or avocado oil
• 4 anchovies optional
• 2 cups cauliflower sliced thinly in small pieces
• 4 garlic cloves diced
• 1 shallot diced
• 4 tablespoons extra virgin olive oil
• 6 -8 kalamata olives
• 6 grape tomatoes cut in half or sun dried tomatoes
• 1/2 teaspoon cracked red pepper
• 1 teaspoon salt
• 1 teaspoon black pepper
• 2 tablespoons chopped fresh oregano or 1/2 teaspoon dried
• 2 tablespoons chopped parsley

Instructions

• Heat two tablespoons coconut oil or avocado oil in pan to medium high heat.
• Melt 4 anchovies in hot oil. You will not taste these, but they add a layer of flavor.
• Add cauliflower.
• Season with salt and pepper.
• Fry until cauliflower is mostly golden brown. Drain Set aside.
• Put salmon in oven at 400 degrees for ten minutes or until done, but not overdone.
• In meantime, cook pasta according to directions.
• Make sure to heavily salt the water once pasta boils and then add pasta.
• Drain pasta, but reserve a little bit of the pasta water.
• Heat olive oil in a large frying pan. Add in garlic and shallot until softened.
• Add cauliflower back. Add in cooked pasta and a little bit of pasta water, just enough to make sure pasta is not dry.
• Cut salmon into pieces and add to pasta.
• Season with salt, pepper.
• Add olives, tomatoes.
• Add in more olive oil if necessary.
• Top with fresh herbs.
• Serve immediately.

Notes

I used low-carb pasta from papparadelle's.

The post Pasta with Salmon Recipe, Mediterranean Style (with Low Carb Pasta) appeared first on Spinach Tiger.

Raw onions made me cry in childhood. It’s not what you think.

I wasn’t peeling them or cutting them. I was being tricked to eat them.

I hated raw onion in salad and everyone knew it. Before I would stab the lettuce with my fork, I would look up and say, “is there onion?” and everyone lied. But one bite and I knew and I would cry. I cried because I hated it. I cried because they tried to trick me. Now, I’m tricking you into thinking a Greek Salad doesn’t have to have iceberg lettuce. You can play around and use these Super Spinach Greens, or kale or anything you like.

You  also won’t see any onion in this salad, but feel free to add red onion. Just don’t eat it near me. I can’t even look at someone eating raw onions in a salad. We all have our food things, don’t we?

I grew up eating Greek salad in the many Greek owned restaurants in Pennsylvania. My favorite version came from Zorba’s. It had lots of feta cheese, Greek olives and lemony dressing. This is not that salad, but it’s inspired by it and it is that lemony dressing.

I replaced the feta cheese with chopped fennel, but feel free to put that feta cheese right back in. I don’t blame you one bit. Feta is one of my favorites. Just buy a whole marinated block of sheep’s feta, not the already crumbled tasteless kind. If you’re going to eat cheese, eat good cheese.

I threw a pan fried piece of salmon which loves that lemony dressing and I gave you plenty of olives.

The greens in this salad are something very unique. This is called Super Spinach by Organic Girl. It’s baby spinach, bok choy and baby kale. I saw it a Whole Food’s on sale and any word with “super” intrigues me. What’s nice about this set of greens is that it takes a dressing very well. In other words, you don’t need a lot of dressing, so use sparingly at first.

I’ll keep the healthy coming. Don’t miss this week’s Winter kale salad and one year ago this amazing salad containing grapefruit and avocado, or this cara cara fennel salad, all in season.

Stay connected, subscribe below, follow me on instagram, twitter and facebook. 

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Super Spinach Greek Salad with Salmon and Lemony Dressing

Super Spinach Salad, brightened by lemony vinaigrette, pan seared salmon, Greek inspired with kalamata olives, tomatoes.

Course Salad

Cuisine American

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 2

Author Angela Roberts

Ingredients

• 1 package super spinach salad by Organic Girl or 4 large handfuls of any Spinach Greens
• 2 pieces of salmon 6 ounces each, approx.
• 1 tablespoon extra virgin olive oil or coconut oil
• 1 to mato cut into one inch pieces or cubed
• 1/4 cup diced fresh fennel or feta cheese
• kalamata olives
• red onion optional
• 1 teaspoon fresh oregano or 1/4 teaspoon dried oregano

Lemon Garlic Vinaigrette

• 1 clove garlic minced
• 1 teaspoon dijon mustard
• 1/4 cup red wine vinegar
• 1/4 lemon for juice
• 1/2 cup extra virgin olive oil
• salt
• pepper

Instructions

• Heat olive oil in small frying pan on medium heat.
• Oil is ready when a drop of water sizzles.
• Place salmon in pan skin side up.
• Cook for 5 minutes or until the salmon easily moves in pan.
• Turn over and cook for 2-3 minutes until skin is crispy.
• Toss greens with just enough dressing to coat.
• Top with tomatoes, fennel, olives (and optional feta cheese and onion).
• Top with salmon.

Lemon Vinaigrette Instructions

• Mix mustard with vinegar until incorporated.
• Add lemon juice.
• Add olive oil until emulsified.
• Season salad with salt and pepper, oregano.

The post Super Spinach Greek Salad with Salmon and Lemony Dressing appeared first on Spinach Tiger.

In went some Old Bay seasoning, and a minute later the shrimp were done. After they were cooled, they were peeled and drizzled with oive oil, fresh lemon juice, garnished with kalamata olives, pappadew peppers and some fresh dill. An easy and light dinner ready in mere minutes with hardly any prep work. I made a similar dish of lemony olive oil shrimp a few years ago which gives some tips for buying shrimp and serving this type of dish at room temperature instead of refrigerator cold.

I realize this is more of an appetizer, but a lot of evenings we tend to eat fairly light. I served this with a raw broccoli salad and it was a good dinner. I think people look at my 450 plus recipes here at Spinach Tiger and think we eat huge, heavy dinners every night, when in reality, at least four dinners a week are on the spa portioned light side. I have an untested theory that light eating sharpens my palate and makes me a better cook. I know it adds to the pleasure of the nights we do cook a larger meal for company or the nights we dine out.  The Nashville restaurant scene is booming right now and I can’t travel around to try them fast enough. When I do, I want to enjoy the experience and I believe it’s enhanced by a string of lighter meals during the week.

How about you? Do you cook more than you eat out?  Do you tend to eat lighter during the week to enjoy some occasional larger meals?

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Poached Lemon Dill Shrimp Appetizer

Easy shrimp appetizer with olive oil, lemon, dill. Serve with crusty bread or with a salad.

Course Appetizer

Cuisine American

Servings 4

Author Angela Roberts

Ingredients

• 1 pound pound large wild shrimp in shell
• 2 tablespoons old bay seasoning
• 2 tablespoons olive oil
• juice of one lemon
• salt
• pepper
• 1 teaspoon chopped fresh dill
• kalamata olives
• peppedew peppers or crushed chili pepper

Instructions

• Boil water in large sauce pan. Add old bay seasoning.
• Add in shrimp and when water returns to boil, remove shrimp. They are done.
• Cool shrimp. Peel shrimp. You'll find the shells will come off easily. Leave tail on.
• Drizzle with olive oil, lemon juice. Season with salt & pepper Add olives. Sprinkle with dill. Arrange on a serving dish. Add more olive oil if needed. I added in spicy peppadew peppers, but you can also use crushed chili pepper.

The post Poached Lemon Dill Shrimp Appetizer appeared first on Spinach Tiger.