Masala Cauliflower and Kale recipe - Low Carb Keto Kind.
EAT YOUR GREENS! We all recognize flower power - but how many of us have tapped into the health benefits of the cruciferous superfood, Cauli-power? There are a variety of Winter vegetables available, especially the green cruciferous range - cabbage, cauliflower, kale, spinach and sprouts which deliver a rich source of essential winter nutrients to support our wellbeing from the inside out.
Studies show a diet that is rich in Brassica vegetables, provides considerable health benefits including decreased risk of cardiovascular disease and a lower incidence in a wide variety of cancer types, including breast, lung, prostate, and colorectal cancer, has been extensively reported in literature
Cauliflower is an extremely healthy vegetable that’s a significant source of nutrients. It also contains unique plant compounds that may reduce the risk of several diseases, including heart disease and cancer.
Additionally, it’s weight loss friendly and incredibly easy to add to your diet.
6 Essential health benefits of cauliflower.
1. Impressive nutrition profile
Cauliflower is very low in calories yet high in vitamins. In fact, cauliflower contains almost every vitamin and mineral that you need.
1 cup (100g) of raw cauliflower provides
Carbs 5.3g (2.5g dietary fiber)
Vit C 46 mg
Vit K 16 mcg
Folate 57 mcg
Choline 45 mcg
Phosphorus 44 mg
Potassium 303 mg
Phytosterols 18 mg
Glycaemic Load 2
Cauliflower is very low in Saturated Fat and Cholesterol.
Energetic properties of Cauliflower according to TCM:
Nature: cool and sweet.
Actions: lubricates the intestines, strengthens the spleen. This vegetable is weak in action.
Conditions: constipation, weak digestion.
2. High is Fiber
Fiber is important because it feeds the healthy bacteria in your gut that help reduce inflammation and promote digestive health.
Consuming enough fiber may help prevent digestive conditions like constipation, diverticulitis and inflammatory bowel disease (IBD)
3. Good Source of Antioxidants
Cauliflower is a great source of antioxidants, which protect your cells from harmful free radicals and inflammation.
Cauliflower is particularly high in natural phytochemicals, glucosinolates and isothiocyanates, two groups of antioxidants that have been shown to slow the growth of cancer cells
Cauliflower contains high amounts of vitamin C, which acts as an antioxidant. It is well-known for its anti-inflammatory effects that may boost immune health and reduce the risk of heart disease.
4. Cauliflower is high in choline
Choline is an essential mineral that many are deficient in and has several important functions in the body. One cup of cauliflower contains 45 mg of choline, which is about 11% of the adequate intake for women and 8% for men.
Choline was officially recognized as an essential nutrient by the Institute of Medicine (IOM) in 1998. It plays a major role in maintaining the integrity of cell membranes, synthesizing DNA and supporting metabolism. Because of its wide-ranging roles in human metabolism, from cell structure to neurotransmitter synthesis, choline-deficiency is now thought to have an impact on diseases such as liver disease, atherosclerosis, and possibly neurological disorders.
Not many foods contain choline. Cauliflower, along with broccoli, is one of the best plant-based sources. Egg yolks are the most concentrated source of choline.
Choline helps prevent cholesterol from accumulating in the liver. Those who don’t consume enough choline may have a higher risk of liver and heart disease, in addition to neurological disorders like dementia and Alzheimer’s
5. Cauliflower contains sulforaphane, an extensively studied antioxidant.
Test-tube studies have found sulforaphane to be particularly helpful for suppressing cancer development
Sulforaphane appears to be most protective against colon and prostate cancer but has also been studied for its effects on many other cancers, such as breast, leukemia, pancreatic, and melanoma.
Research shows that sulforaphane may help reduce high blood pressure and keep arteries healthy — both major factors in preventing heart disease.
Sulforaphane may also play a role in diabetes prevention and reducing the risk of diabetes-induced complications, such as kidney disease.
6. Low-Carb Alternative to Grains and Legumes
Cauliflower is incredibly versatile and can be used to replace grains and legumes in the diet.
Its a fantastic way to increase your veggie intake, and also helpful for those who follow low-carb diets.
For example, a cup of cauliflower contains 5 grams of carbs compared to a cup of rice which contains 45 grams of carbs — nine times the amount of cauliflower!
Some examples of recipes that can be made with cauliflower instead of grains and legumes include:
Cauliflower rice: Replace white or brown rice with cauliflower that has been grated and then cooked gently in a pan, add onions, cumin, turmeric, and veg for flavor and color.
Cauliflower pizza or quiche crust: By pulsing cauliflower in a food processor and making a dough it is versatile as a base for most dishes.
Cauliflower hummus: Chickpeas can be replaced with cauliflower in hummus recipes.
Cauliflower mash: Instead of making mashed potatoes, replace them with low-carb cauliflower mash.
Cauliflower tortillas: Combine pulsed cauliflower with eggs to make low-carb tortillas that can be used for wraps, taco shells, or burritos.
Cauliflower pancakes: recipe coming soon for pancake day.
7. Aids weight loss
Cauliflower is low in calories with only 25 calories per cup, so you can eat a lot of it without gaining weight. it is an excelent low calorie substitute for high-calorie foods, such as rice and flour.
As a good source of fiber, cauliflower slows digestion and promotes feelings of fullness.
High water content is another weight loss friendly aspect of cauliflower. In fact, 92% of its weight is made up of water. Consuming lots of water-dense, low-calorie foods is associated with weight loss.
WOW! That's an amazing list of health benefits from a Cauliflower! What's not to like about it?
To make Spicy Cauliflower and Kale Medley you will need:
1 Organic Cauliflower
Fresh organic Fennel
Dried curry leaves
Turmeric - dried and fresh
fresh green chilli (optional)
Ghee or butter
Rice bran oil
Prep and cook time 20mins
Prepare the veg
Wash and clean the Cauliflower, swede, fresh fennel and kale.
Pull the cauliflower florets apart, select healthy leaves and chop them up
Slice Kale into even pieces
Peel the swede and chop into cubes (potato substitute)
Dice half the fennel
Dice or grate the ginger and chop/ grind the garlic bulbs.
Heat some rice bran oil in a stainless steel pan.
Add spices 1-2 teaspoons of cumin, 1 teaspoon mustard and nigella seeds, and some dry curry leaves. Stir until spices release their aroma.
Throw in diced fennel and onions. Saute until soft.
Add ginger and garlic ( and fresh green chilli) stir until soft.
Add turmeric and dry fenugreek.
Add fresh tomatoes (halved) and stir.
Now that the masala is ready, it's time to throw in the veg. Hold onto the Kale until the last 5 mins as you do not want it to turn into mush.
Put the lid on the pan and allow to cook on low heat for 10mins, turning occasionally.
Add a spoonful of ghee (or butter), and homemade masala.
Once the cauliflower is slightly tender add the kale and allow to cook for 5 mins.
Masala cauli-power is now ready to enjoy, with all the therapeutic properties!
This recipe can be stored in the fridge for a couple of days.
You may want to cook it in a tagine with a grain of your choice - gas mark 4 20-30mins.
You can also add peas or carrots to the recipe or experiment with other additions such as fish or salad.
Enjoy the health benefits of the Cauliflower recipe.
Working with Gee Gahir, a multi-therapy specialist, Pioneer of holistic wellbeing services in the NHS. Gee is an accredited EMCC intuitive lifestyle coach and life-long naturopath providing preventative mind-body-space solutions facilitating vibrant health, from burnout- to balance, using food, herbs and spices, and functional movement as medicine. Complete the lifestyle questionnaire for an opportunity to discuss your health goals with Gee in a free 30 min consultation.