The White Food You SHOULD Be Eat cauliflower. Here’s why it deserves a place on your plate, plus simple, tasty ways to eat more of it: Why it rocks: It’s good for your gut. Thanks to an impressive fiber count—you get around 2 grams per cup, the same as broccoli—cauliflower keeps you satisfied long after you eat it, and will also keep you regular. It fights disease. Like its cruciferous cousins kale and Brussels sprouts, Cauliflower is a powerhouse of anti-inflammatory, antioxidant, and detoxifying nutrients that have been shown to combat diseases like cancer, diabetes, and heart disease. It builds better bones. You need more than just adequate calcium to maintain a strong skeleton. Cauliflower is loaded with vitamin C, manganese, and vitamin K, which help protect your bones against breakage, like those annoying stress fractures that often plague female runners. How to Eat It: As a snack. Serve fresh pre-cut cauliflower florets with hummus or dip for a no-prep snack (or a side dish at dinner!). As a mix-in. Enhance your Italian or Chinese food by simply steaming it (or microwaving it from frozen or fresh) and stirring it right into your pasta or rice. As a side. Pan roast cauliflower with garlic, lemon, and Parmesan for a simple, delicious addition to your entrée. As a comfort food. Heat five tablespoons of water or low-sodium broth in a skillet until it bubbles, then add cauliflower florets and cover for five minutes. Top with cheese, dressing, or mash. The perfect sub for buttery mashed potatoes. Skinny Cauliflower Mash Prep: 10 minutes Yields: 3 servings (approximately 3/ 4 cup per serving) Ingredients: 1 (16-ounce) bag frozen cauliflower (if you want to use fresh cauliflower, simply substitute the frozen 1-pound bag for 1 medium head, and steam it or cook it in the microwave) 1/2 teaspoon garlic 1/8 cup skim milk 1 teaspoon dried chives (optional) 1/2 teaspoon lemon juice (optional) Pepper to taste Directions: 1. Defrost cauliflower overnight in the refrigerator or in the microwave 2. Crush garlic and let it sit for 5 minutes to release its health-promoting properties 3. Add cauliflower to a blender or food processor along with milk, garlic, and seasonings 4. Add lemon juice and sample for taste. Add more garlic, lemon, or spices as desired Per serving: Calories 43; Total fat 0g; Saturated fat 0g; Cholesterol 0 mg; Sodium 46 mg; Carbohydrates 8g; Fiber 3g; Sugar 4g; Protein 4g
Posted on: Fri, 24 Jan 2014 11:47:11 +0000
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