Poached Halibut with Fennel and Cauliflower - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
If you want to enjoy great flavor along with an excellent source of vitamins, add this easy-to-prepare recipe to your Healthiest Way of Eating. The recipe creates a delicious broth, which you will want to savor to the very last drop.
Poached Halibut with Fennel and Cauliflower
Prep and Cook Time: 30 minutes
Ingredients:

• 1-1/2 lbs halibut, cut into 8 pieces
• 1 TBS fresh lemon juice
• 1TBS + 1 cup chicken or vegetable broth
• 1 medium sized onion, cut in half and sliced medium thick
• 1 large carrot, turned into 11/2 inch pieces
• 1-1/2 cups cauliflower florets, cut into quarters
• 1 medium sized fennel bulb, sliced medium thick
• 5 medium cloves garlic, pressed
• salt and black pepper to taste
• chopped fennel green tops for garnish

Directions:

1. Slice onion and chop garlic and let sit for at least 5 minutes to bring out their hidden health-promoting properties.
2. Rub halibut with lemon juice and season with a little salt and pepper. Set aside.
3. Heat 1 TBS broth in a 12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently.
4. Add rest of broth and carrots. Simmer on medium heat for about 10 minutes covered.
5. Add cauliflower, fennel, and garlic. Place halibut steaks on top and continue to cook covered for about 6 more minutes. Season with salt and pepper
6. Serve halibut with vegetables and broth. Sprinkle with chopped fennel greens.

Serves 4 Serving Suggestions:

• Brown Rice

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In-Depth Nutritional Profile for Poached Halibut with Fennel and Cauliflower
Healthy Food Tip

The Latest News About Cauliflower

While cauliflower is not a well-studied cruciferous vegetable from a health standpoint, you will find several dozen studies linking cauliflower-containing diets to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This connection between cauliflower and cancer prevention should not be surprising, since cauliflower provides special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body's detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly.

WHFoods Recommendations

You'll want to include cauliflower as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy cauliflower and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.
As with all vegetables be sure not to overcook cauliflower. We suggest Healthy Sautéeing cauliflower rather than the more traditional methods of boiling or steaming, which makes them waterlogged, mushy and lose much of its flavor. Cut cauliflower florets into quarters and let sit for 5 minutes before cooking.
To Healthy Sauté cauliflower, heat 5 TBS of broth (vegetable or chicken) or water in a stainless steel skillet. Once bubbles begin to form add cauliflower florets (cut into quarters) and turmeric, cover, and Healthy Sauté for 5 minutes.

Cruciferous Vegetable Benefits

All cruciferous vegetables—including cauliflower—provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. For more on cruciferous vegetables see:

• Eating Healthy with Cruciferous Vegetables
• Feeling Great with Cruciferous Vegetables

Health Benefits

Cauliflower provides numerous health benefits including:

• Detoxification benefits
• Antioxidant properties
• Anti-inflammatory benefits
• Cardiovascular support
• Digestive support

For more details on cauliflower's health benefits, see this section of our cauliflower write-up.

Nutrient Profile

Cauliflower is an excellent source of immune-supportive vitamin C, anti-inflammatory vitamin K, and heart-healthy folate and fiber. It is also a very good source of energy-producing vitamin B5 and vitamin B6, anti-inflammatory omega-3 fatty acids, and enzyme-activating manganese. Additionally, it is a good source of energy-producing vitamin B1, vitamin B2, vitamin B3, and phosphorus, heart-healthy potassium and magnesium, and muscular-system supporting protein.

Cauliflower as a "Goitrogenic" Food

Cauliflwoer is sometimes referred to as a "goitrogenic" food. Yet, contrary to popular belief, according to the latest studies, foods themselves—cauliflower included—are not "goitrogenic" in the sense of causing goiter whenever they are consumed, or even when they are consumed in excess. In fact, most foods that are commonly called "goitrogenic—such as the cruciferous vegetables (including broccoli, kale, and cauliflower) and soyfoods—do not interfere with thyroid function in healthy persons even when they are consumed on a daily basis. Nor is it scientifically correct to say that foods "contain goitrogens," at least not if you are thinking about goitrogens as a category of substances like proteins, carbohydrates, or vitamins. With respect to the health of our thyroid gland, all that can be contained in a food are nutrients that provide us with a variety of health benefits but which, under certain circumstances, can also interfere with thyroid funct ion. The term "goitrogenic food" makes it sound as if something is wrong with the food, but that is simply not the case. What causes problems for certain individuals is not the food itself but the mismatched nature of certain substances within the food to their unique health circumstances. For more, see an An Up-to-Date Look at Goitrogenic Substances in Food. Up-to-Date Look at Goitrogenic Substances in Food.
For more on this nutrient-rich vegetable, including references related to this Latest News, see our write-up on cauliflower.