It’s so important to include cruciferous vegetables into your diet. Cruciferous vegetables have it all: vitamins, fiber, and disease-fighting phytochemicals. They help to lower your risk of getting cancer. Along with broccoli, cauliflower is a wonderful addition to your diet. You should aim for adding cruciferous vegetables to your diet a minimum of two to three times per week. But I encourage you to enjoy them four to five times per week. Make your servings size at least 1-½ to 2 cups. One cup of cauliflower is only 29 calories! It’s filled with Vitamin C, K, B6, folate, and tons of fiber just to mention a few of its healthy nutrients.
It’s best not to overcook your cauliflower. Doing so will help retain the phytochemicals. Sautéing cauliflower with a vegetable broth or with water and a little Tamari sauce is healthier than over boiling or over steaming, which can make them waterlogged. It tastes great when you add about 1 tsp of turmeric to the skillet. When you do steam your cauliflower, just watch it closely. There is no need to let it get mushy and lose its flavor and nutrients. When I use cauliflower in a soup, or a veggie chili, I add it at the very end to keep its texture.
The other day, I pulled out a recipe book that my son put together as a fundraiser when he was 13! Here is delicious recipe from that book that I easily converted into a vegan recipe. It’s a snap to create and it’s so pretty to serve. When you have guests over for dinner they’ll be amazed at how easy it is to prepare and the presentation is beautiful.
- 1 medium head cauliflower
- ¼ cup Vegenaise
- ⅛ teaspoon salt
- 1 – 2 teaspoons prepared mustard
- ¼ – ½ cup shredded vegan cheddar cheese
- paprika for garnish
How to Prepare
Remove weedy base leaving cauliflower whole. Wrap cauliflower in waxed paper
and place in a glass baking dish for cooking. Microwave for 6 to 7 minutes per pound of cauliflower.
While cauliflower is cooking. Take a 2-cup glass measuring cup and add the Vegenaise, salt, and mustard. After cauliflower is done cooking, heat mixture for 1 minute in microwave.
Spread mixture over cauliflower and then sprinkle with cheddar cheese. Place under oven broiler and heat for one minute or until cheese melts.
Before serving, sprinkle with paprika. Gorgeous and healthy!
Remember, eating your veggies and fruits can reduce the risk of death. In a recent study, they found that a higher consumption of fruit and vegetables related to a lower risk of all causes of mortality, especially cardiovascular mortality. In 16 separate studies, including one with 833,234 participants, “Fruit and vegetables reduced the risk of dying over an observation period ranging from 4.6 to 26 years, according to a new meta-analysis published in the British Medical Journal. Researchers analyzed 16 separate studies, including one with 833,234 participants, and found that each serving of fruit and vegetables decreased the risk of dying by 6 and 5 percent, respectively.”
It’s worth every bite!