Week 9--Cauliflower

Cauliflower is one of several vegetables in the species Brassica oleracea, which also includes cabbage, brussels sprouts, kale, broccoli, and collard greens.  

Cauliflower is low in fat and carbs but high in dietary fiber, folate, water, and vitamin C, possessing a high nutritional density.

Cauliflower contains several phytochemicals, common in the cabbage family, that may be beneficial to human health.

• Sulforaphane, a compound released when cauliflower is chopped or chewed, may protect against cancer.
• Other glucosinolates
• Carotenoids
• Indole-3-carbinol, a chemical that enhances DNA repair, and acts as an estrogen antagonist, slowing the growth of cancer cells.

Boiling reduces the levels of these compounds, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 75% after thirty minutes. However, other preparation methods, such as steaming, microwaving, and stir frying, had no significant effect on the compounds.

A high intake of cauliflower has been associated with reduced risk of aggressive prostate cancer. (Source:  http://en.wikipedia.org/wiki/Cauliflower)

I have never disliked cauliflower.  It just wasn't one of those vegetables I actively sought out.  That is, until I read about all its nutritional benefits such as that of slowing cancer cells from developing--nature's power at its best!

For this week I chose a very simple recipe, one that I researched in the quest of finding more ways for my child to eat vegetables.  It is nothing more than good ol' Macaroni and Cheese with Roasted Cauliflower and it's made in a very simple way:  Out of a box!

Here is what you will need:  

Ingredients

One box of macaroni and cheese (I used Trader Joe's organic pasta shells with white sauce)

1/2 head of cauliflower, outer leaves and stems removed

1TB butter

1TB olive oil

salt and pepper

1/4 cup of milk

4oz cheese (I used sharp cheddar)

Directions

1. Preheat oven to 400 degrees

2. In a roasting pan combine cauliflower, olive oil, salt and pepper and roast for approximately 20 minutes or until tender.

3. Cook pasta according to box directions (usually 8 to 9 minutes), drain, and return to pan with butter

4. Blend together cauliflower and milk and pour over pasta shells after cooking

5. Add cheese and stir until thoroughly combined.

6. Enjoy!