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Greenville, SC

Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

Trimarni Blog

A blog dedicated to exercise, nutrition and my life

Cauliflower Casserole = Success!!

Marni Sumbal

I was worried about my latest Marni creation. As a person who has not yet learned to appreciate the value of cauliflower in my diet, I was a bit nervous when I cut up an entire cauliflower for our dinner last night...and did not consider option B for dinner. However, as I was putting the ingredients together in my head, I had a feeling that this recipe would turn out better than expected. As the creation came together, I quickly realized that this meal had so many of my favorite foods that I probably wouldn't even notice the taste of the cauliflower. And I was right!!

So what's so special about this cruciferous white vegetable?
Cauliflower is an excellent source of vitamin C and K which is great for wound healing/collagen repair and blood clotting, respectively. It is also a good source of potassium, fiber, phosphorus and B vitamins and acts as a wonderful antioxidant which helps lower the risk of oxidative stress in our cells. It is also a very good source of omega-3 fatty acids (ALA), which can also aid as an anti-inflammatory. Cauliflower also contains fiber to keep your GI system healthy. Of course, with cooking we will loose some of these vital nutrients but in my opinion, eating your fruits and veggies in their natural form (cooked or raw) is better than not eating them at all.

I hope you enjoy my latest creation. I promise, it is YUMMY!!!

Cauliflower Casserole
1 stalk Cauliflower (cut off the stems and cut into smaller pieces)
1 tbsp olive oil
1/2 medium onion (sliced)
1 medium green pepper (sliced)
2 cloves garlic (chopped)
1 vine tomato (larger, chopped)
3 eggs + splash of milk
~ 1/4 cup marinara sauce
Shredded cheese
Spices: pepper, paprika, curry powder.
Preheat oven to 400 degrees
Oven Cooking time: 30 min.

1. Steam cauliflower in large pot w/ a little water on med heat (cover to speed cooking time) for about 5-8 min.
2. When you can easily smash cauliflower with wooden spatula, turn heat to low and add olive oil, garlic and onions (water should be gone, if not, drain water from pot prior to adding olive oil, garlic and onions).
3. Give a few tosses and add curry powder. Cauliflower should be smashed and chunky.
4. Turn off heat, add tomatoes and green pepper and combine.
5. In a non-stick glass square casserole dish (sprayed with non stick spray, especially around edges), add cauliflower mixture.
6. Scramble eggs with milk and add marinara sauce, pepper and paprika to egg mixture. Combine well.
7. Slowly pour egg mixture over cauliflower mixture until evenly covered.
8. Bake for 25-30 min or until top is firm and golden brown around the edges.
9. Turn off heat and sprinkle with cheese and place casserole back in oven until cheese is melted (a few minutes).