Food of the Month: Cauliflower

Cauliflower, known for its spongy white appearance, is a member of the cruciferous family, along with broccoli, kale and cabbage. Its preparation versatility makes it a popular veggie, while also being a source of nourishment across a wide variety of nutritional categories.

HEALTH BENEFITS OF CAULIFLOWER

Low in calories and packed with vitamins and nutrients, one serving of cauliflower contains 77% of the recommended daily value of vitamin C! While rich in fiber to support a healthy digestive system, cauliflower also contains antioxidants that help the body fight off unwanted toxins. Cauliflower is also supportive of a healthy heart due to its anti-inflammatory benefits.

HOW TO ENJOY CAULIFLOWER

When selecting cauliflower, be sure to choose the heads that are compact and have more green leaves. They are better protected and therefore, fresher. Cauliflower is best for you steamed, boiled or raw, but has been gaining attention for its ability to be prepared as a substitute for high carbohydrate food like pizza crust, rice, and mashed potatoes. Don’t be afraid to get creative when preparing your cauliflower dish! We’ve got some recipes worth a try below!

Nutritional Information

• Calories: 146
• Total Fat: 1.6 g
• Cholesterol: 0mg
• Sodium: 176 mg
• Potassium: 1,758 mg
• Total Carbohydrate: 29 g
• Dietary Fiber: 12 g
• Sugar: 11 g
• Protein: 11 g
• Vitamin C: 472%
• Iron: 13%
• Vitamin B-6: 55%
• Magnesium: 22%
• Calcium: 12%

RECIPES

Source: http://allrecipes.com/recipe/68246/cauliflower-with-dijon-sauce

Ingredients

• 1 head cauliflower, separated into florets
• 1/2 cup mayonnaise
• 1/4 cup Dijon mustard
• 1 cup shredded sharp Cheddar cheese

Directions

1. Place cauliflower florets in a large glass bowl or casserole dish, and cover with plastic wrap. Poke a few holes in the plastic with a knife. Cook in the microwave for 5 to 7 minutes, or until tender.
2. In a cup or small bowl, stir together the mayonnaise, and Dijon mustard. Spread over the top of the cauliflower. Sprinkle shredded cheese over the top. Return to the microwave, and cook just until cheese has melted, about 2 minutes.

Creamy Mashed Cauliflower
Source: http://www.eatingwell.com/recipes/creamy_mashed_cauliflower.html

Ingredients

• 8 cups bite-size cauliflower florets (about 1 head)
• 4 cloves garlic, crushed and peeled
• 1/3 cup nonfat buttermilk (see Tip)
• 4 teaspoons extra-virgin olive oil, divided
• 1 teaspoon butter
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• Snipped fresh chives for garnish

Directions

1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.