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Cauliflower – A Versatile Vegan Delight is In Season…

13 October 2015

Enjoyed cooked or raw, cauliflower is a great addition to your Healthiest Way of Eating, and now it's available year-round. While green vegetables may contain more chlorophyll, cauliflower is also rich in nutrients and, like its cousins, cabbage, kale, and broccoli, provides health-promoting compounds not found in many other vegetables.

The following chart graphically details the % of Daily Value that a single serving of Cauliflower provides for each of the nutrients for which it is a good, very good, or excellent source…

Cauliflower – A Versatile Vegan delight is In Season

Cauliflower provides extraordinary nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are:

  1. the body's detox system
  2. its antioxidant system
  3. its inflammatory/anti-inflammatory system.

Additionally cauliflower supports cardiovascular and digestive health.

Do not to overcook cauliflower. Sautéing and baking cauliflower is preferred rather than the more traditional methods of boiling or steaming, which makes it waterlogged, mushy and lose much of its flavor. Here are some awesome recipes using cauliflower:

Cauliflower Fried Rice

INGREDIENTS:

  • 1 tablespoon olive oil
  • 1 medium onion, sliced
  • 3 cups cauliflower 'rice'
  • splash of Braggs Aminos (tamari or soy sauce)
  • salt, pepper to taste
  • 2-3 green onions, chopped for garnish

INSTRUCTIONS:

  1. Cut the cauliflower into florets, discarding the leaves, stems and tough inner core. Working in small batches, pulse the cauliflower in a food processor until it breaks down into rice-sized pieces.
  2. In a large skillet, heat oil over medium heat.
  3. Sautee onion for 3-5 minutes until soft then add cauliflower 'rice' to the skillet,
  4. Add salt, pepper per taste then allow it cook for additional 10-15 minutes until they are soft.
  5. Garnish with green onions right before serving.

Easy Pan Fried Cauliflower Recipe

INGREDIENTS:

  • 1 Large Head Cauliflower
  • 2 Tablespoons Coconut Oil (or olive oil)
  • 1 Large Shallot (finely chopped)
  • 3 Large Garlic Cloves (finely minced or grated)
  • 1½" Piece Fresh Ginger (peeled and grated)
  • ¼ Teaspoon Red Chili Flakes
  • Curry (to taste)
  • Cumin (to taste)
  • 1 Lime
  • Sea Salt

INSTRUCTIONS:

  1. Chop cauliflower into small, evenly sized pieces (no larger than 1" x 1").
  2. Thoroughly rinse cauliflower and set aside to drain.
  3. Heat oil in large skillet over medium heat.
  4. Once oil has melted add the shallots, garlic, ginger and chili flakes to the pan.
  5. Sauté for several minutes (5-7 mins), but don't let the ingredients brown. If it seems like everything is cooking too quickly, turn the heat down.
  6. Add the cauliflower, curry and cumin to the pan. Give everything a good stir so that it's coated, If the pan is too crowded (you should be able to see the bottom of the pan in spots), remove enough from the pan so that you can see the some of the bottom of the pan.
  7. Turn the heat back up to medium or medium high.
  8. Let the cauliflower cook, undisturbed for 3 minutes. The stuff on the bottom should be brown in spots. Toss and let sit for another 3 minutes. Continue doing this until you get the doneness you like.
  9. Squeeze lime over top of everything and give a good stir.
  10. Top with a generous pinch of large grained sea salt.
  11. Serve.

Roasted Curried Cauliflower

INGREDIENTS:

  • 1 bunch cauliflower, chopped into florets
  • ½ large yellow onion, finely diced
  • 3 Tablespoons coconut oil, liquid
  • ½ tablespoon curry powder
  • ½ tablespoon garam masala
  • ½ tablespoon fennel seeds (optional)
  • 1 teaspoon sea salt
  • 1 teaspoon ground pepper

INSTRUCTIONS:

  1. Preheat oven to 400° F.
  2. Combine oil and spices (curry powder through ground pepper) and toss with cauliflower and onion until all pieces are well-coated. Place cauliflower on parchment paper in a baking dish and roast for 25 to 30 minutes, stirring once for even cooking. The cauliflower should be crisp-tender and golden brown when done.
  3. This dish can be slowly roasted in a covered non-stick fry pan (low/med. heat), stir or turn occasionally.

Sriracha Roasted Cauliflower

INGREDIENTS:

  • 1 head of cauliflower, sliced or chopped
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon roasted sesame oil
  • 2 teaspoons Bragg’s Aminos
  • 2 teaspoons apple cider vinegar
  • 2 tablespoons sriracha
  • ½ tsp. cumin

INSTRUCTIONS:

  1. Preheat the oven to 450 degrees F.  Cut the cauliflower into flowerets. Combine all other ingredients and put in a large bowl with cauliflower and gently toss until well coated. Arrange the cauliflower on a lined baking sheet (II use parchment paper) and roast for 20-30 minutes, or until tender.

Cream of Mushroom Soup (W/Cauliflower)

Vegan cream of mushroom soup made with a secret ingredient. Thickened without flours or starches, too!

INGREDIENTS:

  • 2 cups cauliflower florets
  • 1⅔ cup unsweetened original almond milk
  • 1½ teaspoon granulated onion or onion powder
  • ¾ teaspoon Himalayan pink salt (or sea salt)
  • Freshly ground pepper, to taste
  • 1 teaspoon extra-virgin olive oil + 1 tsp. Earth Balance
  • 3 cups diced Cremini, Portabelo or white mushrooms
  • ½ yellow onion, diced
  • ¼ cup nutritional yeast (reserve)
  • Dash of Bragg’s Aminos (reserve)

INSTRUCTIONS:

  1. Place cauliflower, milk, onion powder, salt and pepper in a small saucepan. Cover and bring to a boil over medium heat. Reduce heat to low and simmer for 7-8 minutes, until cauliflower is softened. Then, puree using a food processor, immersion blender or blender.
  2. Meanwhile, add oil, mushrooms and onion to a medium-sized saucepan. Sautee over medium heat until onion is translucent and beginning to brown, about 8 minutes.
  3. Add pureed cauliflower mixture to sautéed mushroom mix. Bring to a boil, cover and simmer for 10 minutes, until thickened, stir in reserved Bragg’s Aminos and nutritional yeast.
  4. Serve immediately.

Stay tuned…Coming soon “Vegan Nutrition – addressing your concerns”

Rae Indigo is ERYT 500

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