TIP OF THE DAY: Sexier Cauliflower

February 7, 2012 at 8:29 am · Filed under Recipes, Tip Of The Day, Vegetables-Salads-Herbs

From field to plate: Low-calorie cauliflower is
high in fiber, vitamins and minerals, and
cancer-fighting antioxidants. Photo by
Valentina Degiorgis | SXC.

Cauliflower is a member of the cancer-fighting cruciferous family of vegetables, Brassicaceae (which includes bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collards, horseradish, kale, kohlrabi, mustard, radish and others).

In addition to being low in calories and high in fiber, vitamins and minerals, cauliflower and its cruciferous cousins are packed with cancer-fighting phytochemicals* (a type of antioxidant). They can also be turned into delicious and easy recipes, so load up!

Blanching or steaming cauliflower is quick, easy, and healthy. We steam it in two minutes in the microwave so that we don’t lose precious nutrients to boiling water.

But some people need vegetable recipes with more sex appeal. Here’s an easy recipe from THE NIBBLE’s chef Eric Dantis that’s easy and very flavorful.

*Many studies have found a link between eating cruciferous vegetables and cancer protection. Specifically, the phytochemicals, including sulforaphane, indole-3-carbinol and crambene, help the enzymes in your body that destroy carcinogens before they can damage your cells.

RECIPE: ROASTED CAULIFLOWER WITH BROWN BUTTER, LEMON & PISTACHIOS

Serves 4-6.

Ingredients

1 head of cauliflower cut into florets*

2 tablespoons of good quality butter

Juice of 1/2 lemon

2 tablespoons pistachios

Extra virgin olive oil

Salt and pepper to taste

*WHAT DO YOU DO WITH THE REST OF THE CAULIFLOWER?
Don’t throw it away: It’s just as delicious as the florets, just not as good-looking. Cut into pieces, steam, then mash with butter or olive oil, salt and pepper for another delicious dish. We top ours with some plain, nonfat Greek yogurt.

Preparation

1. Preheat oven to 400°F.

2. Toss cauliflower in a bowl with olive oil, salt and pepper.

3. Roast in oven until just tender, about 20-25 minutes depending on the size of the florets. Reserve cauliflower in a bowl.

4. Heat a pan over medium-high heat. Melt the butter and let the milk solids start to brown; swirl the pan to ensure even browning. When the milk solids are browned and the butter begins to smell nutty, add the pistachios and lemon juice. Season with salt and pepper to taste.

5. Taste; if too rich, squeeze a touch more lemon. Toss with cauliflower and enjoy!

More ways to enjoy cauliflower.

DON’T OVERCOOK!

Be careful not to overcook cruciferous veggies. They have a high sulfur content; overcooking releases the sulfur and gives them a very unappealing taste.

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