In an attempt to get my clients and myself to eat a variety of vegetables, I thought a monthly blog would be helpful. I am naming this segment a vegetable for breakfast because I believe everyone should eat veggies at every meal. I see no greater reaction than telling a new client about adding a vegetable to their morning routine. Most freak out and say, “Not for breakfast!” So, even if you can’t, won’t, refuse to eat one for breakfast, maybe this will inspire you to eat one at some point during the day.
First up…cauliflower. Why? Well during a conversation with my son the other day I realized he had never eaten cauliflower. In twelve years I never made him eat it or served it with our dinners. This mostly is because Jason hates it.
In recent years cauliflower has become very popular. There are all sorts of creative ways to sneak cauliflower into your diet. As most know, cauliflower rice and pizza crusts have become very popular with the gluten free and paleo diet communities. To be honest, I have never really enjoyed either.
When I was researching recipes for this blog I found cauliflower is often substituted for meat in vegetarian recipes. I was surprised to find Cauliflower “sliders” and cauliflower grilled “steaks” since cauliflower has about 11 grams of protein for a medium sized head. It makes sense to add this to a vegetarian diet.
Cauliflower is part of the brassicas family which also includes broccoli, kale and cabbage. Over the last month I’ve thought of it as the ugly step cousin to broccoli. Broccoli is often picked over cauliflower, I know it has been in my house. I really believe this is because we all have been told to eat colorful vegetables. Stay away from those dangerous white foods! In reality cauliflower is the healthiest white food available.
Here are just a couple of the amazing facts about Cauliflower:
High in Fiber: 11 grams in a medium head
High in Vitamin C , K, Vitamin B6 and Folate
Studies have found cauliflower to help reduce the risk of breast cancer and reproductive cancers in men and women.
Studies in Norway indicate that cauliflower may give better protection against cancer of the colon than its cousins broccoli and cabbage.
High in choline which is essential for learning and memory. Choline also helps with sleep.
The US dietary guidelines recommend that adults eat 1.5 to 2.5 cups of dark veggies per week. This includes cruciferous vegetables like cauliflower.
For the next couple of weeks we will highlight several cauliflower recipes to try along with cooking tips and more fun facts about this interesting vegetable! It really is very versatile and when prepared well it is very delicious.
Since it is Super Bowl weekend we thought we would start with Buffalo cauliflower. Eat alone or with some chicken wings. We love Frank’s hot sauce. This one will become a go to recipe for us. Jack gave this one a 10 out of 10!
1 medium head of cauliflower, cut into small pieces.
1 large egg white or 1/4 cup of water
1/3 cup of tapioca flour (can use regular flour, or arrowroot powder)
2 tsp granulated garlic
1/2 tsp of kosher saltSauce
3 TBSP Butter
1/3 cup of Frank’s Red Hot Sauce
2 TBSP fresh lemon juice
3 TBSP Apple juice or 2 TBSP of honey
Preheat the oven to 400 F degrees.
In a large bowl whisk the egg white or the water with the tapioca flour, garlic and salt.
Place the cauliflower onto a baking sheet. Make sure to shake off excess batter.
Bake for 18 minutes. Turn the cauliflower florets over and back for another 18 to 20 minutes. You want the cauliflower to be brown and a bit crispy.
While the cauliflower is baking, make the sauce. Heat the Hot sauce, butter, lemon juice and your choice of sweetener in a pan at low heat. Whisk together.
Once the cauliflower is browned, toss with the sauce.
Serve and enjoy!
Next week: Roasting and all the different varieties of cauliflower.
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