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On Sale This Week: Cauliflower is the New Rice
Featured

11 January 2017  
If your New Year’s Resolutions include “Eat More Vegetables,” then this is for you.

 
All of a sudden the humble cauliflower is enjoying a “food fad.” You see it everywhere in multiple forms, somewhat surprising to those of us who grew up eating the boiled florets, possibly with a little butter.

Cauliflower is one of the most widely grown vegetables in today’s world. It is part of a species which includes Broccoli, Head Cabbage, Brussels sprouts and Kale, among many others. It appears to have originated in Italy, where Pliny described it in the 6th century B.C. 
Cauliflower is also quite nutritious: A 100 gram portion (raw) supplies 48% of the Daily Recommended Value of Vitamin C along with significant amounts of somae B vitamins and Vitamin K. There is some evidence that it may have disease fighting qualities.To retain maximum nutrition don’t boil it. Steam, stir fry, microwave it, or leave it raw.

Because Cauliflower plants like cool weather it is usually available at the lowest price in Fall and Winter. It comes in several colors and forms, green, orange and purple (best used fried because the purple color is water soluble and will fade if exposed to water and heat at the same time.) There is even a green variety called Romanescue that grows in a fractal pattern!


Also known as Fractal Broccoli. Photo from Wikipedia in Public Domain.

Cauliflower recipes abound. It is used in most non-tropical countries, and there are even varieties which can stand some heat. In India they make Pakoras by battering small florets or slices and deep frying them, serving them with a spicy sauce. In China they are commonly used in stir frys. In Iran and Afghanistan they make Cauliflower pickles (also sold in the U.S. in Giardiniera) Current practice in the U.S. favors roasting. It can also be puréed and flavored in different ways to use as a sauce, or added to soup.

One of the newer uses for cauliflower is as a rice substitute. It’s crumbly texture and mild taste means it can soak up that spicy sauce without all the carbohydrates of rice or noodles. Here are several methods of chopping up the cauliflower using food processors or a blender. 

You can even use a cheese grater, but I’d suggest you do in in a large shallow bowl, because otherwise you will end up with little bits of cauliflower all over the place.

Remember that you will have to have a member card to get the sale prices at Safeway and Fry’s. Both Safeway and Fry’s have digital coupon programs which require you to have an account and load your coupons onto your account. Safeway will also accept coupons clipped out of the ad. Sprouts does not use cards and has “Double ad Wednesday” each week, which will get you the sale prices from both last week’s and this week’s ad.

On Sale This Week

These prices are based on those in the Prescott area. Prices in other communities may vary. 

  Frys  Safeway  Sprouts 
 Blueberries

 Pint box

$.99

6 oz. box

$2.99

6 oz. box

$.88 

 Cauliflower  

 Per pound

$1.69

Per pound

$.77 

 Ground Turkey

 Jennie-O

16 oz roll

$2.99

 Jennie-O

16 oz package

$2.99 (with coupon)

 Old Tyme Butcher Shop

16 oz package

$4.99

 Ground Beef

 2 lb package

Fresh 93% lean

$3.77

Fresh ground daily in store

Per pound

$3.99 

100% grass fed

Arizona raised

$3.99 

Fry’s
$.88/lb—Red tomatoes on the vine
$.88/each—Avocados, large Haps
$.99/each—Bell Peppers, all colors
$3.99/3lb—California seedless Mandarins, bagged

Meat and Seafood
$6.99/lb—Catfish Fillets, farm raised
$6.99/pkg—Breaded shrimp, frozen, 9-18 oz., select varieties
$1.77/lb—Chicken breasts or thighs, boneless, fresh, Heritage Farms
$.97/lb—Pork shoulder roast, bone in, whole in bag

Other good deals
$1.88/case—Fry’s water, 24 half liter bottles
$1/each—Sour Cream, Cottage Cheese, Dips, selected varieties
$1/pkg—Flour tortillas, La Banderita, select varieties
$2.77/pkg—Cheese, Kroger brand, select varieties

Safeway
Safeway will have a special Military Discount Day on Sunday, January 15. Get 10% off your entire purchase. There are some exclusions

Produce
$.99/each—Jumbo Cantaloupe
$1.99/lb—Fingerling potatoes, red or yukon

Meat and Seafood
$1.99/lb—Chicken Breasts, boneless skinless
$1.99/lb—Pork, country style ribs or shoulder steaks, bone in, family pack
Buy One get Two Free—Pork Tenderloins or Fillets, 18-24 oz, Hormel, select varieties
$1.97/lb—Beef, Chuck, roast or family pack steaks, bone in

Other Good Deals
$1.88/case—Refresche water, purified, half liter bottles
$.99/each—Bread, Buns, Cereal, Signature Brands, select varieties
$1.99/pkg—Cheese, shredded or slices, Lucerne, select varieties
$.50/each—Yogurt, Yoplait, select varieties
#.99/each—Cheese, Tillamook, 12 oz, select varieties
Special Click or Click Coupon Deals
$2.99/each—Ground turkey, 16 oz, Jennie-O, limit 4
$.99/each—Spinach, Fresh Express, 8oz, limit 2
$3.49/each—Sausage, Johnsonville, breakfast, smoked links or rope, limit 4
$.88/each—Greek Yogurt, Oikos, limit 10

Sprouts

Produce
$1.77/lb—Tomatoes, on-the-vine, organic
$.77/each—Kale, Bell peppers (all colors)
$.77/lb—Bunched Broccoli (organic), Green beans, Apples, Jonagold, Fuji, Gala
$1/lb—Navel Oranges

Meat and Seafood
!1.77/lb—Chicken, Breast tenders, boneless, skinless, all natural
$6.99/lb—Shrimp, EZ Peel, Jumbo, previously frozen
$1.99/lb—Pork shoulder, steaks or country style ribs, all natural

Other Good Deals
$2.50/pkg—Scones, fresh baked, 8 ct, select varieties
$2/pkg—Frozen Fruit, 12 oz, Sprouts brand, select varieties
25% off—Organic Valley Cheese, all varieties
$.99/each—Greek Yogurt, Fage brand, select varieties
$6.99/lb—Whey Isolate Protein Powder

Amazing Cauliflower Poppers

Ingredients
2 lbs (1 large head)
1/4 cup t olive oil OR ghee, OR melted coconut oil
1 cup almond flour
1 teaspoon onion powder
t teaspoon hot pepper flakes or other spices of your choice. Penzy’s Turkish mix is my go to.
1 teaspoon (or to taste) salt, coarse salt is best

 Directions

1 Preheat the oven to 400 °F (200 °C).
2 Wash and trim the cauliflower.
3 Cut the cauliflower into bite-sized chunks.
4 Place the cauliflower and the oil into a large mixing bowl.
5 Toss to cover well.
6 Lay the cauliflower pieces on a baking sheet lined with parchment paper in a single layer.
7 Roast the cauliflower for 15 minutes.
8 While the cauliflower is in the oven, clean and dry the bowl where you had the cauliflower and the oil.
9 Place the almond flour, onion powder and the salt in the claean bowl. Mix well.
10 Remove the cauliflower from the oven.
11 Add the hot cauliflower to the bowl with the almond flour mixture. Mix gently but well, so that the cauliflower is completely covered by the almond flour mixture.
12 Place the breaded cauliflower pieces back on the baking sheet in a single layer. Return to the oven and continue roasting another 10–15 minutes or until the almond flour mixture is slightly toasted and the cauliflower almost tender.13 Remove from the oven and serve immediately. The breading becomes mushy if stored too long.

Recipe modified from lowcarbsimple.com 

Cauliflower Pilaf with Blueberries
Ingredients
4 cups riced cauliflower
1/4 cup slivered almonds
1/2 cup finely diced onion
2 cloves garlic, minced or pressed
2 cups cooked vegetables, peas, carrots or leftover cooked vegetables (diced, firm textured)
1 cup fresh or dried blueberries
2 cups diced or shredded coked chicken
1 cup flat parsley leaves
3 Tablespoons olive oil
In a large non-stick skillet, over medium heat, sauté slivered almonds in 1 Tablespoon olive oil. When almonds begin to brown add onion, continue cooking, stirring frequently, until onion softens a bit. Add garlic and stir briefly until fragrant.
Add last 2 Tablespoons of olive oil, raise heat to medium high, add vegetables and chicken, cook, stirring until they are heated. Add blueberries and 1/2 parsley leaves, stir, turn off heat. Stir
Serve warm or cold garnished with remaining parsley.