CAULIFLOWER: GREAT IN SALADS OR AS A SIDE TO ANY DISH! DISCOVER THE GOODNESS OF THE CAULIFLOWER + SO
Cauliflower is a member of the Brassica family of vegetables that are rich in indole-3-carbinol (a compound that has been found to eradicate many types of cancer cells), making them an important addition to your meal plan.
In addition Cauliflower contains the following important nutrients:
Calcium
Iron
Magnesium
Vitamin C
B Vitamins
Vitamin E
Vitamin K
folate
…among others
Cauliflower also contains the following phytochemicals:
beta-carotene
sulforaphane
flavonoids
indoles
quercetin
….among others
Cauliflower, like other members of the Brassica family of vegetables, contain goitrogens, some of which supress thyroid function. You will find many mixed messages regarding the need to eliminate members of the Brassica family from your meal plan if you are dealing with hypothyroidism or Hashimotos. If this is the case for you, you may wish to incorporate them into your meal plan in moderation only while monitoring your symptoms and adjust your intake accordingly.
When selecting cauliflower look for heads that are firm with compact florets that are white with no bruises or discoloured areas. If there are leaves present on the head, they should be green and crisp. Cauliflower should be washed thoroughly under cool water prior to using, if not using right away it is best stored unwashed in the crisper in an open or perforated bag. Cauliflower can be enjoyed uncooked on its own or in a salad or cooked in a variety of recipes, including the following:
Cauliflower-Cheese Pie with Grated Potato Crust
Crust
2 cups grated raw potato
¼ cup grated onion
½ tsp salt
1 egg white, lightly beaten
flour for your fingers
a little oil
Filling
1 tbsp. olive oil
1 cup chopped onion
2 medium cloves of garlic
½ tsp salt
black pepper to taste
½ tsp basil
¼ tsp thyme
1 medium cauliflower, in small pieces
2 eggs
¼ cup milk
1 cup grated cheddar
paprika
Preheat oven to 350o F. Oil a 9” pie plate
Combine grated potato and onion, salt and egg white in a small bowl and mix well. Transfer to the pie pan and pat into place with lightly floured fingers, building up the sides into a handsome ridge.
Bake for 30 mins, then brush crust with a little oil and bake it 10 more minutes. Remove from oven and turn the temperature down to 375o F.
Heat the olive oil in a large fry pan. Add onions, garlic, salt, pepper, and herbs, and sauté over medium heat for about 5 mins. Add cauliflower, stir and cover. Cook until tender, stirring occasionally (about 8 to 10 mins.)
Spread half the cheese onto the baked crust. Spoon the sautéed vegetables on top, then sprinkle on the remaining cheese. Beat the eggs and milk together, and pour this over the top. Dust lightly with paprika.
Bake 35 to 40 mins, or until set. Let stand 10 mins.
Serve hot or warm, with a green salad, and whole grain bread
Roasted Cauliflower
Who knew that cauliflower could be such a perfect vehicle for olive oil, lemon, garlic, and Parmesan cheese?
1 head of cauliflower 2-3 cloves of garlic, peeled and coarsely minced 1 lemon Olive oil sea salt and freshly ground black pepper Parmesan cheese
Preheat oven to 400°F. Cut cauliflower into florets and put in a single layer in an oven-proof baking dish. Add garlic. Squeeze a lemon over cauliflower and drizzle each piece with olive oil. Sprinkle with salt and pepper. If the oven hasn't reached 400°F yet, set aside until it has.
Place casserole in the hot oven, uncovered, for 15-25 minutes. Toss cauliflower every ten minutes or so until the top is lightly brown. Test with a fork for desired doneness. Remove from oven and sprinkle generously with freshly grated Parmesan cheese.
Serves 4.
Sending A Wish Your Way For A Well BALANCED Day
Jenny
