Are you looking for a flavorful, plant-based dish that aligns with the DASH diet? These cauliflower steaks with olive citrus sauce are a delicious alternative to traditional meat-based meals.
Roasted to crispy perfection and drizzled with a tangy blend of orange, olives, and Dijon mustard, this recipe is bursting with Mediterranean-inspired flavors.
Why Cauliflower Steaks Are a Great Choice
Cauliflower has gained popularity as a versatile vegetable that absorbs flavors beautifully. When roasted, it develops a crispy, caramelized exterior while remaining tender on the inside.
Unlike boiled or steamed cauliflower, roasting enhances its natural sweetness and nutty undertones. This dish is perfect for those following the DASH diet, as it’s naturally low in sodium while packed with nutrients that promote heart health.
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Beyond being delicious, cauliflower steaks provide fiber, vitamins, and antioxidants that support overall well-being. Paired with a citrusy olive sauce, they offer a balance of healthy fats and bold flavors that elevate the dish.
How This Dish Supports Heart Health
The DASH diet is designed to reduce high blood pressure by emphasizing whole foods rich in potassium, magnesium, and fiber. This cauliflower-based dish aligns perfectly with its principles by incorporating nutrient-dense ingredients:
- Cauliflower: High in fiber, antioxidants, and essential vitamins that promote heart health.
- Olive Oil: A staple of the Mediterranean diet, olive oil provides monounsaturated fats that help lower bad cholesterol.
- Black Olives: These add a briny, umami depth while delivering heart-healthy polyphenols.
- Orange Juice and Zest: Naturally rich in vitamin C, oranges enhance immune function and aid in reducing inflammation.
- Dijon Mustard and Vinegar: These pantry staples provide a tangy contrast without relying on excessive sodium.
By choosing whole, fresh ingredients, this dish supports balanced nutrition while satisfying cravings for something hearty and flavorful.
Tips for Perfect Cauliflower Steaks
Achieving the perfect texture requires a few key techniques. First, selecting a large, firm cauliflower head ensures thick slices that hold their shape.
When slicing, aim for even, sturdy slabs to prevent breakage. Roasting at a high temperature helps develop that sought-after golden-brown crust.
For extra crispiness, avoid overcrowding the baking sheet—spacing out the slices allows air to circulate, ensuring even cooking. A light drizzle of olive oil enhances caramelization while keeping the cauliflower moist and tender.
Customizing the DASH Diet Recipe
This dish is naturally gluten-free and vegetarian, making it adaptable for various dietary preferences. Here are some ways to modify it:
- Vegan Option: The recipe is already plant-based, but for extra protein, consider adding toasted chickpeas or hemp seeds.
- Spicy Variation: A sprinkle of red pepper flakes or a dash of smoked paprika adds a warming kick.
- Protein Boost: Serve alongside grilled salmon or a quinoa salad for a well-rounded meal.
- Extra Crunch: Top with toasted almonds or sunflower seeds for added texture.
Serving Suggestions
These cauliflower steaks pair beautifully with a variety of sides. For a complete Mediterranean-inspired meal, serve them with a quinoa salad, a bowl of Tuscan bean soup, or a simple arugula and feta salad.
The citrusy olive sauce complements dishes with fresh, herbaceous flavors, making it a versatile addition to any spread.
For a light lunch, try layering the steaks over a bed of greens with an extra drizzle of sauce. Alternatively, they can be served as a hearty side alongside roasted fish or chicken for those who prefer a mixed-protein meal.
Cauliflower steaks with olive citrus sauce are a vibrant, heart-healthy dish that fits effortlessly into the DASH diet. By combining nutrient-rich ingredients with bold Mediterranean flavors, this recipe proves that healthy eating doesn’t have to be bland.
DASH Diet Cauliflower Steaks with Olive Citrus Sauce
Ingredients
Cauliflower Steaks:
- 1 or 2 large cauliflower heads about 2 lbs, for 4 portions
- ⅓ cup extra-virgin olive oil
- ¼ teaspoon kosher salt
- ⅛ teaspoon ground black pepper
Olive Citrus Sauce:
- Juice of 1 orange
- Zest of 1 orange
- ¼ cup black olives pitted and chopped
- 1 tablespoon Dijon or grainy mustard
- 1 tablespoon red wine vinegar
- ½ teaspoon ground coriander
Instructions
- Preheat the oven to 400°F and prepare a baking sheet by lining it with parchment paper or foil.
- Prepare the cauliflower: Trim off the bottom stem to help the cauliflower sit flat. Slice vertically into four even steaks and arrange them on the baking sheet. Drizzle with olive oil and season with salt and black pepper.
- Roast until golden brown, baking for approximately 30 minutes. Flip each steak once halfway through to ensure even crispiness.
- Prepare the sauce: In a bowl, mix the orange juice, zest, chopped olives, mustard, vinegar, and coriander until well combined.
- Serve warm or at room temperature, drizzling the olive citrus sauce over the roasted cauliflower steaks before serving.
Notes
- For added protein, serve alongside quinoa or white beans.
- Pair with leafy greens or a DASH diet-friendly grain salad for a balanced meal.
- To enhance the citrus flavor, garnish with extra orange zest before serving.
Nutrition
Nancy has been a plant person from an early age. That interest blossomed into a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Nancy worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.