Vim & Vigor - Fall 2018 - Community Healthcare - 46
IN THE MARKET BY LEXI DWYER
THREE WAYS TO COOK
CAULIFLOWER
This mild-tasting cruciferous vegetable can stand in for
carbs or shine on its own
46
FAL L 2 0 1 8
1 ROAST IT
Preheat oven to 375 degrees. Slice out
the stem and cut cauliflower into bite-size florets; place them in a bowl and drizzle with olive
oil. Add salt, pepper and spices (if desired).
Toss with tongs to combine. Arrange florets
on a foil-covered pan and cook for 30 minutes,
turning once.
2 PROCESS INTO COUSCOUS
After cutting cauliflower into florets,
pulse in a food processor until it reaches a
couscous-like consistency. (Take care not to fill
the bowl more than three quarters of the way;
you might need to process multiple batches.)
The cauliflower can be added raw to salads or
be sautéed over medium heat in olive oil or
butter for 6 to 8 minutes.
3 MAKE STEAKS
To make cutting easier, use the largest
cauliflower you can find. Trim the stem so the
cauliflower can sit securely on its base, and
place it on a cutting board. Slice it in half first,
vertically and down through the stem. Divide
each half again so you have four slabs total
(extra florets can be reserved for other recipes).
Heat olive oil in a skillet set to medium-high
and sear for about 3 to 4 minutes each side,
until cauliflower is golden.
PHOTO BY GETTY IMAGES
A quick scan of Pinterest and
popular cooking websites will
prove that cauliflower is having
a major moment. Home cooks on low-carb
diets love to use it in no-potato hash browns,
gluten-free pizza crust and no-grain risotto.
"Whether people have prediabetes, are
on an elimination diet or are just trying to
increase fiber, cauliflower allows them to
have tastes and flavors that they're used to
while minimizing certain ingredients," says
registered dietitian nutritionist Isabel Maples,
a spokeswoman for the Academy of Nutrition
and Dietetics.
But cauliflower, a cabbage variety that's
actually a flower that stops growing as a bud,
is a worthy ingredient even if your goal is
simply to eat more vegetables. Not only is it
rich in vitamin C, but it also contains glucosinolates, which are plant components that
researchers believe might help reduce inflammation in cells and protect against chronic
diseases, such as cancer.
Maples also notes that cauliflower is rich
in fiber, which "isn't just about good digestion anymore." Researchers have found that
eating more fiber contributes to better gut
health. "It's this idea that fiber-rich foods
help feed the healthier bacteria and allow
them to flourish, so that when the bad bacteria comes around, they can't take over,"
she says.
Here are three ways to include cauliflower
in your weekly menu.
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