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Food of the Week [Part II]: Cancer-Fighting Cauliflower

Posted January 27, 2008 at 03:00 PM by Jessica Hale

Section: Her Nutrition, Healthy Eating, Recipes, Vegetarianism, Special Features, Food of the Week

This week we’re putting the spotlight on cauliflower, the cancer-fighting, fiber-rich, low-fat wonder vegetable. While you probably already know that cauliflower is good for you, you might think of it as a fairly unexciting taste experience. Today we’ll show you some new tricks and recipes that will change everything you thought you knew – at least about cauliflower.

Cauliflower is most often eaten steamed or boiled. Since it takes only 8 minutes to steam or 5 minutes to boil, this makes for a quick side dish on busy nights. Be careful not to overcook, as your cauliflower will get mushy. A cheesy sauce is the traditional topper, but for a much healthier and more surprising complement, try a creamy tahini-based dressing. Blend 1/4 cup of tahini with a clove of chopped garlic, a tablespoon of olive oil, a dash of lemon juice, a few pinches of salt and pepper, half a teaspoon of paprika, and as much water as you need, and pour over your hot cauliflower. Delicious, easy, and full of nutrients and healthy fat.

If you have some extra time, roasting cauliflower allows it to reach its true potential. Chop a head of cauliflower into florets (the smaller the pieces, the less time they’ll need in the oven) and toss with olive oil, salt and pepper, 2-3 cloves of minced garlic, and whatever spices you fancy – try red pepper flakes for an extra kick. Place in a 400 degree oven. Cooking time could take anywhere from 20 to 40 minutes, so check regularly. Cauliflower is ready to eat when it’s golden brown and easily pierced with a fork.

This version of roasted cauliflower has a flavor reminiscent of French fries, making it a great choice for snacking in front of the TV or serving to veggie-phobic kids (or adults!).

Recipe Profile

Perfect For: Making it easy to eat your vegetables

Prep Time: 10 minutes to assemble, 30-40 to bake

Servings: 4-5 as a side dish

Ingredients:

1 large head of cauliflower
juice of 1 lemon
3 cloves of garlic, minced
2 teaspoons Dijon mustard
1 tablespoon olive oil
1 teaspoon salt
1 teaspoon dried dill
fresh black pepper
2 tablespoons nutritional yeast

Preheat oven to 400 F, and chop cauliflower into bite-sized florets. Whisk together the remaining ingredients and toss with the cauliflower. Place on a baking sheet in a single layer and bake for 30-40 minutes, stirring halfway through cooking time. 

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Tags: cancer-fighting vegetables, cauliflower, cruciferous vegetables, healthy vegetables, roasted cauliflower, roasted vegetables, vegan recipes, vegetable recipes, vegetables

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