Try cauliflower roasted or in pilaf
By SEETA PERSAD Wednesday, July 4 2012
Being a vegetarian, I look for the most nutritional veggie-products to fill my kitchen cupboards and fridge.
Cauliflower is an expensive vegetable but it is very healthy and it tastes really good in any recipe. It is a white food you can feel good about eating. This non-starchy vegetable is a cruciferous vegetable like cabbage and broccoli. They contain vitamins, minerals, and phytonutrients, or plant nutrients, that may help neutralise damaging toxins. Glucosinolates are sulfur-containing compounds that give cauliflower its pungent smell and flavour. Glucosinolates activate the bodyís detoxification system. Chewing breaks down glucosinolates into their active form, which triggers the detoxification process.
Potassium is an essential dietary mineral. Normal body functions, including regular heart beats and proper body hydration, depend on proper potassium concentrations both inside and outside of cells. Cauliflower is an excellent, low-calorie source of potassium. One cup of chopped raw cauliflower contains 320 mg in only 27 calories. In comparison, a medium banana contains 422 mg in 105 calories. Vitamin C is an antioxidant that promotes skin and brain health. When you think of vitamin C, you might think of oranges or other fruit. But cauliflower has a surprisingly high amount of vitamin C. One cup of raw cauliflower contains 52 mg. In comparison, a medium orange contains 64 mg. Roasting isnít usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavor.
Pilaf is usually made with rice plus nuts, fruit, vegetables or even meat. In this version, use couscous instead of rice, so itís nearly instant, and add a sweet accent of orange and currants.
Try these recipes:
1 tablespoon extra-virgin olive oil
4 cups finely chopped cauliflower florets, (about 1 medium head)
1/2 teaspoon salt
3/4 cup reduced-sodium vegetable broth
1 teaspoon freshly grated orange zest
1/4 cup orange juice
1/4 cup currants
2/3 cup whole-wheat couscous
1/2 cup sliced scallion greens
Heat oil in a large saucepan over medium heat. Add cauliflower and salt; cook, stirring, until softened, about three minutes. Add broth, orange zest, juice and currants; bring to a boil over high heat. Stir in couscous and scallions. Remove from heat and let stand, covered, until the liquid is absorbed, about five minutes. Fluff with a fork.
Parmesan Roasted Cauliflower
8 cups 1-inch-thick slices cauliflower florets,
2 tablespoons extra-virgin olive oil
1 teaspoon dried marjoram
1/4 teaspoon salt
Freshly ground pepper to taste
2 tablespoons balsamic vinegar
1/2 cup finely shredded Parmesan cheese
Preheat oven to 450F. Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.
1 cup cauliflower
1/4 green peas
1 onion (chopped)
1/2 tsp ginger garlic paste
1/4 turmeric powder
1tsp garam masala powder
Salt to taste
1/2 inch cinnamon
1 tsp fennel seeds
Cook cauliflower florets in the microwave in a bowl containing water and a little salt for 5-8 min. Then strain out the water and keep aside. Cook green peas in a microwave for 5 min or cook in a pressure cooker until tender. Heat oil in frying pan, add the seasoning ingredients one at a time. Then add finely chopped onion and turmeric powder and saute until the onion starts to look transparent. Then add tomato puree and cook for 2-3 min or until the raw smell of the tomatoes disappears. At this stage, add garam masala and salt. Finally add sugar, mix well, add a little water and cook for 2 minutes. Now add the cooked green peas and cauliflower and close the lid and cook for 5 minutes or until the gravy is mixed well with the cauliflower florets and green peas.