Last year, kale was recognized as the nutrition superstar, however this year the crown goes come cauliflower — a flexible vegetable. Eat that raw, cooked, roasted, baked into a pizza tardy or cooked and mashed together a substitute for mashed potatoes. You can also prepare cauliflower riced as a instead of for continual rice. You can buy the by the head or, because that convenience, girlfriend can obtain the florets currently cut.
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As far as nutrition goes, cauliflower is high in vitamin C and also a great source the folate. It’s fat free and cholesterol free and additionally is low in sodium content. Additionally, cauliflower has only 25 calories in 1/6 that a medium head. This part size likewise contains 2 grams of dietary fiber and also only 5 grams that carbohydrate.
Cauliflower is a member of the cruciferous vegetables family in addition to Brussels sprouts, cabbage, broccoli, collard greens, kale, kohlrabi, rutabaga, turnips and bok choy. This vegetables own a link that has a strong, distinct odor that many human being find unappealing, yet they also can offer health benefits that may reduce the risk of various types of cancer.
If you find cauliflower pale in appearance and also boring to look at on your plate, it’s also accessible in a few different colour — purple, green and also orange.CHOOSING THE best HEAD of CAULIFLOWER
Look because that a cauliflower that has tight-fitting, creamy-white curds and also bright-green, steady attached leaves. Avoid choosing a head that has actually brown spots or loosened sections that space spread out. Cauliflower sheathe in a cellophane bag have the right to promote rot by trapping in moisture. Unwrapping and transferring cauliflower come a loosely sealed bag with a record towel inside helps absorb moisture. Totality heads the cauliflower can be maintained in the refrigerator for four to 7 days. Throw out precut florets after four days.CAULIFLOWER CHALLENGE
The goal is to do up fifty percent your plate v fruits and vegetables. So, why not provide cauliflower a try? If you have a food processor, experiment with making a cauliflower pizza late or developing rice-size piece to serve v your next stir fry. And also be sure to obtain the youngsters in the kitchen so they can learn part nontraditional means to usage this common vegetable.
Here’s a recipe the puts a cauliflower twist on a well-known side dish:
Potato Cauliflower Au Gratin (serves 8)
Ingredients:1 huge potato, chopped into pieces the size of a nickel so the dish bakes evenly 1 head cauliflower, chopped 2 teaspoons olive oil 1 cup sliced leeks 1 tablespoon minced garlic 1/4 cup all-purpose flour 1 cup skim milk 1 cup chicken stock 2 tablespoons chopped new thyme 1 tespoon onion flour 1/4 teaspoon sea salt 1/4 teaspoon ground black color pepper 1/2 cup shredded Gruyere cheese or Swiss cheese 2 tablespoons chopped new parsley
Directions:warmth oven come 375 F. In a medium saucepan, cook water. When boiling, add potato and cauliflower come parboil. Drain, cool and collection aside in a tool bowl. Preheat a tool saute pan on tool heat; include olive oil. Saute leeks and garlic until tender. Using a whisk, add flour and also stir to combine well. Deglaze the pan by adding in milk and also chicken stock. Let involved a boil, whisking regularly. Line in the thyme, onion powder, salt and black pepper. Easy coat a baking food with food preparation spray. Location potatoes and cauliflower in the baking dish. To water leek and milk mixture end potatoes and also cauliflower. Sprinkle v cheese and also cover v aluminum foil. Bake for 20 minutes, or until potatoes room fork tender. Uncover and also bake for second 5 minute to brown the top. Garnish v parsley.
Nutritional evaluation per 1/2-cup serving: calories 106, complete fat 4 grams, saturation fat 2 grams, infectious diseases world fashion fat 0 grams, monounsaturated fat 2 grams, cholesterol 10 milligrams, sodium 223 milligrams, complete carbohydrate 12 grams, diet fiber 2 grams, complete sugars 3 grams, protein 6 grams
Linda Carruthers is a registered dietitian-nutritionist in ~ in Springfield, Minnesota.
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