cauliflower

Recipe – Indian-Spiced Cauliflower and Chickpeas

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4 cups cauliflowerets

1 onion, chopped

1 carrot, diced

15 oz. can chickpeas (garbanzo beans), drained and rinsed

2 garlic cloves, minced

2 tsp. vegetable oil

2 tsp. gingerroot, minced fresh

1 ½ tsp. curry powder

½ tsp. salt

1/8 tsp. cumin

15 oz. can diced tomatoes, undrained

1 cup frozen or fresh green peas

Place cauliflower in a saucepan; cover with water. Bring to a boil; cook for 5 minutes. Drain and set aside. In a large skillet, sauté onion, carrot and garlic in oil until tender. Stir in the ginger, curry, salt and cloves. Add the beans, tomatoes, peas and cauliflower. Cook and stir for 5 minutes or until heated through. Remove from the heat. Serve over rice.

Recipe – Sweet Potato Cauliflower Soup

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1 large head cauliflower 3 medium to large sized peeled sweet potatoes, cut into 1″ pieces
Olive oil for drizzling
1 sweet onion, diced 2 cloves garlic
7 cups filtered water ¾ tsp salt

Preheat oven to 400 degrees. Cut up cauliflower into bite sized pieces. Place cauliflower onto ungreased cookie sheet and lightly drizzle with olive oil. Place in oven and let roast until golden brown on the tops and tender, but not mushy, about 20-30 minutes. Remove from oven and let cool. In large stockpot, bring other ingredients to a boil. Reduce heat and allow to remain at a constant simmer until sweet potatoes are tender. Add in cooked cauliflower and divide soup into 2 parts.

Let soup cool and then blend one part soup in blender unto very smooth. Combine with second part soup and stir.

Recipe – Healthy Mashed Cauliflower

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Recipe – Healthy Mashed Cauliflower
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1 small or medium head of cauliflower, washed, trimmed, and chopped roughly 2 Tbsp. almond or rice milk
1/4–1/2 tsp. salt 2 Tbsp. Earth Balance or oil
1 small clove garlic, minced 1/4 tsp. dried thyme
1. Chop cauliflower into smaller chunks – about bite-size pieces works well.

2. Peel garlic clove(s) and cut in half, lengthwise.

3. Steam cauliflower and garlic for 15 minutes, or until cauliflower and garlic are tender enough for a fork to easily pass through.

4. Drain and transfer to a food processor and pulse until the cauliflower is broken down in the processor.

5 Add salt, earth balance or oil, and, with the motor now running, add almond milk for a light, smooth texture.

6 Add thyme, and pulse till incorporated. Serve hot!

This mashed cauliflower recipe is a delicious and healthy substitute for traditional mashed potatoes.

 

Food – Cauliflower

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“A cauliflower is nothing but a cabbage with a college education.” Mark Twain

Include cauliflower as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. As with all vegetables be sure not to overcook cauliflower. As an excellent source of vitamin C, and a very good source of manganese, cauliflower provides us with two core conventional antioxidants. … Cauliflower provides us with one of the hallmark anti-inflammatory nutrients.

The fiber content of cauliflower—over 9 grams in every 100 calories—makes this cruciferous vegetable a great choice for digestive system support. Yet the fiber content of cauliflower is only one of its digestive support mechanisms. Researchers have determined that the sulforaphane made from a glucosinolate in cauliflower (glucoraphanin) can help protect the lining of your stomach. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall.

Cauliflower, a cruciferous vegetable, is in the same plant family as broccoli, kale, cabbage and collards. It has a compact head (called a “curd”), with an average size of six inches in diameter, composed of undeveloped flower buds. The flowers are attached to a central stalk. When broken apart into separate buds, cauliflower looks like a little tree, something that many kids are fascinated by.

Choose cauliflower heads that are surrounded by many thick green leaves. Store uncooked cauliflower in a paper or plastic bag in the refrigerator, stem side down, where it will keep for up to a week. Cauliflower contains phytonutrients that release odorous sulfur compounds when heated. To retain the vegetable’s crisp texture, and reduce nutrient loss, cook the cauliflower for only a short time. www.whfoods.com/genpage.php?tname=foodspice&dbid=13

Cauliflower also contains vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid). It serves as a good source of proteins, phosphorus and potassium. www.3fatchicks.com/5-health-benefits-of-cauliflower/