Vegetables in the cruciferous family include cauliflower, broccoli, cabbage and kale. Each one is equally nutritious. One cup of cooked cauliflower contains 3.35 grams of fiber making it an excellent choice for those with digestive problems. One cup of cauliflower has only twenty five calories and contains fifty five mg of vitamin C or seventy seven percent of the daily value of vitamin C. It also produces sulforaphane and indole that cleanses the body of carcinogens before they can damage cells and prevents enzymes from activating cancer-causing agents.
To retain most nutrients steam, microwave or stir-fry cauliflower.
Cauliflower Stir-Fried 'Rice'
This recipe is gluten free and a good alternative to rice. It takes roughly twenty minutes including cooking time.
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons soy sauce (any kind)
- 2 cloves garlic, minced
- 1 onion (any kind), chopped
- 1 head cauliflower, separated
- 1 teaspoon crushed red pepper
- 1/2 teaspoon black pepper (or to taste)
- 1/2 teaspoon salt (or to taste)
- 1/2 teaspoon paprika
Pulse cauliflower in a food processor until it is fine. A grater or even the back of a spoon will do the same. It just needs to be "mashed" small.
Heat oil over medium to low heat. Add onions. Cook until tender (7-10 minutes). Add red pepper and garlic. Cook additional minute.
Add cauliflower and cover. Cook about five minutes until tender. Add salt, pepper and paprika. Serve immediately.
This recipe is a healthy alternative to mashed potatoes.
- 1/4 cup cream or skim milk
- 1 head cauliflower, separate
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon garlic powder
- 1/2 teaspoon salt
- 1 teaspoon pepper
- 1/2 cup parsley flakes
Steam (do not boil) separated cauliflower until very tender (10-12 minutes). Mash with potato masher, pouring cream slowly until the consistency resembles mashed potatoes.
In a skillet, heat oil over medium-low heat. Add garlic for a few seconds,only until brown. Remove from heat. Pour over cauliflower and stir. Add salt, pepper and parsley. Mix well.