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Last year, kale was recognized as the nutrition superstar, but this year the crown goes to cauliflower — a versatile vegetable. Eat it raw, cooked, roasted, baked right into a pizza late or cooked and also mashed together a substitute because that mashed potatoes. Girlfriend can also prepare cauliflower riced as a instead of for regular rice. You have the right to buy the by the head or, because that convenience, friend can acquire the florets currently cut.

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NUTRITION

As much as nutrition goes, cauliflower is high in vitamin C and also a an excellent source the folate. It’s fat totally free and cholesterol cost-free and also is short in sodium content. Additionally, cauliflower has only 25 calories in 1/6 of a tool head. This part size additionally contains 2 grams of diet fiber and only 5 grams of carbohydrate.

Cauliflower is a member the the cruciferous vegetables family together with Brussels sprouts, cabbage, broccoli, collard greens, kale, kohlrabi, rutabaga, turnips and also bok choy. This vegetables own a compound that has a strong, distinctive odor that many human being find unappealing, yet they likewise can offer health benefits that might reduce the risk of various species of cancer.

If you uncover cauliflower pale in appearance and boring come look at on your plate, it’s also available in a couple of different colour — purple, green and orange.

CHOOSING THE finest HEAD the CAULIFLOWER

Look because that a cauliflower that has actually tight-fitting, creamy-white curds and bright-green, firmly attached leaves. Avoid picking a head that has brown point out or loose sections that are spread out. Cauliflower covering in a cellophane bag deserve to promote rot by trapping in moisture. Unwrapping and transferring cauliflower come a loosely sealed bag v a record towel inside helps absorb moisture. Entirety heads of cauliflower can be preserved in the frozen refrigerator for 4 to seven days. Throw out precut florets after four days.

CAULIFLOWER CHALLENGE

The score is to do up half your plate through fruits and vegetables. So, why not offer cauliflower a try? If you have actually a food processor, experiment through making a cauliflower pizza tardy or creating rice-size pieces to serve v your following stir fry. And also be certain to obtain the kids in the kitchen for this reason they deserve to learn part nontraditional means to usage this usual vegetable.

Here’s a recipe that puts a cauliflower twist on a well-known side dish:

Potato Cauliflower Au Gratin (serves 8)

Ingredients:

1 huge potato, chopped into pieces the dimension of a nickel therefore the dish bakes same 1 head cauliflower, chopped 2 teaspoons olive oil 1 cup sliced leeks 1 tablespoon minced garlic 1/4 cup all-purpose flour 1 cup skim milk 1 cup chicken share 2 tablespoons chopped fresh thyme 1 teaspoon onion powder 1/4 tespoon sea salt 1/4 teaspoon ground black color pepper 1/2 cup shredded Gruyere cheese or Swiss cheese 2 tablespoons chopped new parsley

Directions:

heat oven come 375 F. In a tool saucepan, boil water. Once boiling, include potato and cauliflower come parboil. Drain, cool and set aside in a tool bowl. Preheat a tool saute pan on tool heat; add olive oil. Saute leeks and also garlic till tender. Utilizing a whisk, include flour and stir to combine well. Deglaze the pan by including in milk and also chicken stock. Let pertained to a boil, whisking regularly. Stir in the thyme, onion powder, salt and black pepper. Lightly coat a baking food with food preparation spray. Place potatoes and also cauliflower in the baking dish. Pour leek and also milk mixture over potatoes and cauliflower. Sprinkle with cheese and also cover through aluminum foil. Bake because that 20 minutes, or until potatoes room fork tender. Uncover and bake for an additional 5 minute to brown the top. Garnish through parsley.

Nutritional analysis per 1/2-cup serving: calorie 106, full fat 4 grams, saturation fat 2 grams, trans fat 0 grams, monounsaturated fat 2 grams, cholesterol 10 milligrams, sodium 223 milligrams, full carbohydrate 12 grams, dietary fiber 2 grams, full sugars 3 grams, protein 6 grams

Linda Carruthers is a registered dietitian-nutritionist in ~ in Springfield, Minnesota.

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