Food of the Week . . . Cauliflower
Did you know that along with its wealth of vitamins and minerals, cauliflower, like the other cruciferous vegetables, contains powerful sulfur compounds that have repeatedly been found to help prevent cancer? Since 1993, the National Cancer Institute has been demonstrating that prevention, rather than cure, is the way to decrease deaths related to cancer. And they have found the way to prevention is eating the proper foods! Research on the prevention of cancer, as well as diabetes, heart disease, and obesity, all points strongly to the food we eat as a factor that has the potential to cut back dramatically on the rates of these chronic diseases. And some of the best foods for disease prevention are the sulfur-containing cruciferous vegetables, such as cauliflower. These vegetables contain compounds, including sulforaphane and isothyiocyanates, that help the liver to neutralize potentially harmful cancer-causing compounds and to suppress tumor cell growth and the movement of cancer to other parts of the body (metastasis).
5-Minute Healthy Sauteed Cauliflower
Enjoy the extra flavor and health benefits from combining cauliflower with turmeric for this easy-to-prepare, great-tasting side dish that will complement almost any meal. Turmeric has long been recognized as a powerful anti-inflammatory in both Chinese and Indian systems of medicine, and modern scientific research continues to reinforce the benefits of this tasty spice. (I use tumerice to color soups, beans & rice.DL ) One serving of this dish also provides 181% of the daily value (DV) for vitamin C, 46% DV for vitamin K, and 33% DV for folate. Enjoy!
Prep and Cook Time: 5 minutes
Ingredients:
1 lb cauliflower
5 TBS low-sodium chicken or vegetable broth
1 tsp turmeric
Mediterranean Dressing
3 TBS extra virgin olive oil
2 tsp lemon juice
2 medium cloves garlic, pressed or chopped
sea salt and pepper to taste
Optional:
1 TBS chopped cashews (pecans)
2 TBS Parmesan or Romano cheese
2 TBS chopped cilantro
1 TBS mango chutney
1 TBS chopped cilantro
Directions:
Cut cauliflower florets into quarters and let sit for 5 minutes to bring out their hidden health benefits.
Press or chop garlic and let sit for 5 minutes.
Heat 5 TBS broth in a stainless steel skillet on medium heat.
When broth begins to steam, add cauliflower and turmeric and cover. For al dente cauliflower, cook for no more than 5 minutes.
Transfer to a bowl. For more flavor, toss cauliflower with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.)
Serves 2
Used by permission from World's Healthiest Foods www.whfoods.org
Look what I made today from 100% locally grown produce from the Manor Farmers Market! A fresh garden salad featuring organic spinach, tomatoes, red bell peppers, green onions, and pastured eggs from happy healthy chickens. Now I realize there's nothing terribly unusual about that combination...but I actually KNOW the farmer that grew each and every one of these ingredients! Can you say that about your food???
