Eating Healthy / Nutrition

by Christina Wilson

Cauliflower is a versatile nutrient-dense, non-starchy, low glycemic cruciferous vegetable. It’s the perfect blank canvas and like other cruciferous vegetables, cauliflower is at its sweetest, tender best when the weather is cool. You can steam or blanch it, but roasting or sautéing brings out more of its natural sweetness.

Cauliflower is still holding on to it's "It Girl" status and has become a popular ingredient for more healthful cooking swaps, from cauliflower rice to cauliflower pizza crust to cauliflower mac and cheese. Powerful indeed!

Research shows cruciferous vegetables (which includes broccoli, cabbage, and kale, in addition to cauliflower) can lower inflammation and some cancers. Crucifers also contain DIM compounds. DIM helps ferries estrogens down the “good pathway” and clears excess estrogens due to hormone imbalances like estrogen dominance or “xeno-estrogens” in the environment.

Roasted Cauliflower Steak

Ingredients:

1 large head of cauliflower (6-inch diameter or ~5.5 cups)
¼ cup Dijon mustard
¼ cup olive oil
½ teaspoon curry powder
¼ teaspoon salt
Black pepper to taste

Optional Garish:

Sprinkle of Parmesan cheese
Sprinkle of fresh parsley or cilantro

Directions:

Preheat oven to 450 degrees fahrenheit and adjust oven rack to center of oven. *Rinse the cauliflower. Using a knife, cut off the stem and outer leaves while keeping the whole head of cauliflower intact.
Optional step: While cauliflower is upside down (center stalk facing you) drizzle a little olive oil inside and season with a little salt and pepper.
Flip the cauliflower over (center stalk facing down) into an ovenproof skillet, such as cast iron (a 13 x 9 inch baking dish works too).
To make the marinade: Mix olive oil, Dijon mustard, curry powder, and a dash of salt and pepper. Using a pastry or basting brush (or your hands), cover the whole head of cauliflower with the marinade.
Place cauliflower in the oven on the center rack for 50-60 minutes until golden brown, tender and fragrant (but not burned!) Wait until the cauliflower has cooled a bit to add your optional garnishes and enjoy.

Number of servings: 6

Approximate Nutrition Facts Per Serving: (without optional garnishes)

Calories: 115 Kcal

Total Fat: 10 g

Total Carbs: 7.5 g

Fiber: 2.6 g

Protein: 2 g