Cauli is the new kale

Cauliflower, like broccoli, Brussel sprouts, rapini, cabbage and turnips, is a cruciferous vegetable. They are so-named because the four-petal flowers from these vegetables resemble a cross or “crucifer”.

Some are known as “headless crucifers” — dark green leafy vegetables like kale and collard greens — because they do not form a head.

Nearly all are excellent or good sources of vitamin C and some are good sources of manganese. Dark greens are high in vitamin K. Cauliflower, broccoli, Brussel sprouts, and rapini are all excellent sources of folate, a B vitamin.

Diets containing such non-starchy vegetables are linked to lower risk for certain cancers. So cauliflower is the new kale!

Roasted Cauliflower with Spiced Tomato Sauce

Gobi Manchurian is a popular Indian dish that calls for deep-frying heavily-spiced cauliflower. This healthy makeover keeps the spice and flavourful sauce, but bakes the veggies instead to keep their nutrition benefits intact.

Ingredients:

1 tsp ground cumin

½ tsp. ground coriander

¼ tsp. ground cardamom

⅛ tsp. ground pepper, preferably white

2 Tbsp. canola oil, divided

7-8 cups medium cauliflower florets (from a 2¼ – 2½ lb. cauliflower head)

Cooking spray

1 Tbsp. finely chopped garlic

1 can (8 oz.) tomato sauce, no salt added

2 Tbsp. tomato paste

2 tsp. raw sugar

2 tsp. white distilled vinegar

⅛ tsp. ground cloves

⅛-¼ tsp. ground cayenne pepper

½ tsp. salt

Method:

• In large mixing bowl, combine cumin, coriander, cardamom, ground pepper and 1 tablespoon oil. Add cauliflower and with your hands, toss and rub to coat florets, 1 minute.

• Line 11-inch x 15-inch jelly roll pan with foil. Coat foil with cooking spray. Arrange seasoned cauliflower in one layer on pan. Bake for 10 minutes. Stir, then bake 10 minutes longer.

• Meanwhile, in small saucepan, heat remaining oil over medium-high heat. Add garlic and cook, stirring, until fragrant, 1 minute. Add tomato sauce, tomato paste, sugar, vinegar, cloves, cayenne and salt and mix to combine. Cook until sauce bubbles vigorously around edges of pot.

• Spoon tomato sauce over cauliflower in pan and mix with spatula until florets are well coated, 1 minute. Roast cauliflower 10 minutes. Stir, and bake until florets are tender, about 5 minutes. Serve hot or warm.

Makes 6 servings.

Per serving: 92 calories, 5 g total fat (0 g saturated fat),

11 g carbohydrate, 3 g protein, 4 g dietary fiber, 275 mg sodium.

• Courtesy of the American Institute for Cancer Research www.aicr.org

Cauliflower, like broccoli, Brussel sprouts, rapini, cabbage and turnips, is a cruciferous vegetable. They are so-named because the four-petal flowers from these vegetables resemble a cross or “crucifer”.

Some are known as “headless crucifers” — dark green leafy vegetables like kale and collard greens — because they do not form a head.

Nearly all are excellent or good sources of vitamin C and some are good sources of manganese. Dark greens are high in vitamin K. Cauliflower, broccoli, Brussel sprouts, and rapini are all excellent sources of folate, a B vitamin.

Diets containing such non-starchy vegetables are linked to lower risk for certain cancers. So cauliflower is the new kale!

Roasted Cauliflower with Spiced Tomato Sauce

Gobi Manchurian is a popular Indian dish that calls for deep-frying heavily-spiced cauliflower. This healthy makeover keeps the spice and flavourful sauce, but bakes the veggies instead to keep their nutrition benefits intact.

Ingredients:

1 tsp ground cumin

½ tsp. ground coriander

¼ tsp. ground cardamom

⅛ tsp. ground pepper, preferably white

2 Tbsp. canola oil, divided

7-8 cups medium cauliflower florets (from a 2¼ – 2½ lb. cauliflower head)

Cooking spray

1 Tbsp. finely chopped garlic

1 can (8 oz.) tomato sauce, no salt added

2 Tbsp. tomato paste

2 tsp. raw sugar

2 tsp. white distilled vinegar

⅛ tsp. ground cloves

⅛-¼ tsp. ground cayenne pepper

½ tsp. salt

Method:

• In large mixing bowl, combine cumin, coriander, cardamom, ground pepper and 1 tablespoon oil. Add cauliflower and with your hands, toss and rub to coat florets, 1 minute.

• Line 11-inch x 15-inch jelly roll pan with foil. Coat foil with cooking spray. Arrange seasoned cauliflower in one layer on pan. Bake for 10 minutes. Stir, then bake 10 minutes longer.

• Meanwhile, in small saucepan, heat remaining oil over medium-high heat. Add garlic and cook, stirring, until fragrant, 1 minute. Add tomato sauce, tomato paste, sugar, vinegar, cloves, cayenne and salt and mix to combine. Cook until sauce bubbles vigorously around edges of pot.

• Spoon tomato sauce over cauliflower in pan and mix with spatula until florets are well coated, 1 minute. Roast cauliflower 10 minutes. Stir, and bake until florets are tender, about 5 minutes. Serve hot or warm.

Makes 6 servings.

Per serving: 92 calories, 5 g total fat (0 g saturated fat),

11 g carbohydrate, 3 g protein, 4 g dietary fiber, 275 mg sodium.

• Courtesy of the American Institute for Cancer Research www.aicr.org

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