Today's Recipe
If you don't know what to serve for dinner tonight ...
Add this easy-to-prepare recipe that gives cauliflower an Asian twist to your Healthiest Way of Eating. . One serving provides 148% of the daily value (DV) for vitamin C, 13% DV for potassium, and 12% DV for fiber. And it tastes great served cold the next day. Enjoy!
Prep and Cook Time: Prep and cooking time: 15 minutes
Ingredients:
- 1 medium head cauliflower, trimmed of green parts
- 5 TBS vegetable or chicken broth
- 1/2 tsp grated fresh ginger
- 2 medium cloves garlic, pressed
- 2 TBS rice vinegar, or fresh lemon juice
- 1 TBS honey
- 2 TBS soy sauce
- 1/2 tsp dry mustard
- 1 TBS extra virgin olive oil
- salt and white pepper to taste
- 1/2 TBS chopped fresh cilantro
- Cut cauliflower florets into quarters and let sit for at least 5 minutes to enhance their health-promoting properties.
- Heat broth in large stainless steel skillet. When broth begins to steam, add cauliflower and cover. Healthy sauté for 5 minutes.
- Whisk together rest of ingredients and toss with florets. Marinate for about 5 minutes for more flavor. Allowing the cauliflower to soak up the dressing for a few moments before serving makes it even better. Sprinkle with chopped cilantro.
In-Depth Nutritional Profile for Asian Sautéed 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:
Health Benefits
Cauliflower provides numerous health benefits including:
- Detoxification benefits
- Antioxidant properties
- Anti-inflammatory benefits
- Cardiovascular support
- Digestive support
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.
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