Easy, delicious superfood recipe: Cauliflower

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  • Cauliflower is a cruciferous vegetable
  • It is in the same family as broccoli, kale, cabbage, Brussels sprouts and collard greens. 
  • Cauliflower can be found in white, light green, purple, and orange colors.
  • Include cruciferous vegetables as part of your diet 2-3 times per week.  Each serving should be at least 1 1/2 cups.

Nutrient Profile:

  • Excellent source of:
    • Vitamin C
    • Vitamin K
    • Folate
    • Pantothenic acid
    • Vitamin B6 
  • It is a very good source of:
    • Choline
    • Dietary fiber
    • Omega-3 fatty acids
    • Manganese
    • Phosphorus
    • Biotin
  • A good source of:
    • Vitamin B2
    • Protein
    • Vitamin B1
    • Niacin
    • Magnesium

Health Benefits:

  • Helps rid our bodies of toxins which increase the risk of cancer
  • Great antioxidant benefits
  • Anti-inflammatory benefits which can help prevent cancer and other chronic diseases
  • Cardiovascular support
  • Digestive system support

Selection and Storage:

  • Look for a clean, compact curd where the clusters are not separated
  • Store in a paper or plastic bag in the refrigerator; will keep for a week 

Note:  Caulflower may contain substances which may cause swelling of the thyroid gland.  If you have a thyroid dysfunction, consumption of cauliflower should be altered but not eliminated.  Steam, cook or ferment cauliflower before eating, as the heat alters the molecular structure and eliminates the potential concern.  

Here’s a delicious and easy recipe to make!

Ingredients:

A good video that will teach you how to blanch your veggies well

1 head cauliflower

1/3  cup parmesean cheese

1/4 cup parsley

1 tbsp capers

1-2 garlic cloves minced

1 tsp lemon zest

½ lemon juice squeezed

½ tsp chili flakes

Salt

Pepper

Your favorite healthy oil

A good video that will teach you how to steam your veggies well

A video that can show you how to tell when oil is hot

Preparation:

A good video that teaches you how to caramelize

Bring a pot of water to a boil.  Cut the cauliflower into pieces. Blanch the cauliflower and set aside (take a look at the how to videos included here for technique on this and below).  You can also choose to steam the cauliflower.  Place a sautee pan on your stovetop on medium-high. Add your favorite healthy oil.  Once the oil is hot, add the cauliflower. Sautee your cauliflower until it is slightly caramelized. 

Once the cauliflower is caramelized, add the capers, garlic, lemon juice, zest, parsley, chili flakes.  Toss.  Finish with salt, pepper, and the parmesan cheese.  Sprinkle with some olive oil if you want.

I truly hope you enjoy this recipe and that it helps you live a healthier life.  I would absolutely love to hear from you, so please leave a comment below and let me know what you think.  If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith