A
few years back, kale reached celebrity status in the nutrition world. From kale
chips to every menu in town touting their own version of the ubiquitous “kale
salad”, the robust green still retains its popularity today. While “cheesy”
kale chips, kale pasta, and kale pesto’s are still prevalent, a new kid in town
has taken the title of “Mister/Miss Popularity.” Wintry white with a low-key
flavor, good ol’ CAULIFLOWER has
taken the cake for this years’ most popular super-food trend. Being my very
favorite vegetable (going as far as having been deemed the “cauliflower
whisperer” by many,) I am so excited to share some of the reasons as to why you
too should adore this humble veggie. Read on for some history and lore, nutritional
benefits, and a seasonal (and delicious) recipe.
COASTAL CAULI:
A member of the
Brassica family (including the -very loveable- broccoli, brussels
sprouts, cabbage, kale) this white-hued beauty has was first written in the 1st
century AD by Pliny the Elder, who referred to it as “the most pleasant tasting
brassica” (I couldn’t agree more. )With multiple varieties hailing from regions
of Syria, Italy, and Asia Minor, 12th and 13th century
Arab botanists noted that it most likely hailed from the coasts of Cyprus.
One of the
earliest and most notable French cookbooks, Le
Cuisinier Francois, utilized the “chouxfleurs” (cauliflower in French,) in
multiple variations, and it made its way from France to Genoa in the 16th
century. Once hailed for its delicacy, its cultivation was originally limited
to the royal courts of Louis XIV. It eventually gained traction on the tables
of commoner’s, and was first cultivated on US soil in 1891in the Catskills of
New York, and today, that same regions hosts an annual Cauliflower Festival in
September (who want’s to go with me!?)
While the US reigns supreme when it comes to the cultivation of its
cousin, broccoli, it ranks third compared to China and India. Today, there are
hundreds of varieties, 80 of which are found in North America. Of the four
types (Italian, Annuals, Biennials, and Asian,) the most commonly grown are
white. If you are lucky to get your hands on a purple, orange (aka cheddar,) or
green (romanesco) variety, buy-up, their colors depict an array of additional
nutritional benefits!
CRAZY FOR CAULIFLOWER:
White foods
often get labeled as being nutrient devoid and bland. This is not the case when
it comes to cauliflower, especially if prepared correctly! Whether you prefer
your florets steam, roasty and toasty, or grated into “rice” (a raging food
trend these days,) read on to find out some of the benefits you will reap!
DETOXIFYING DIVA: Members of the cruciferous vegetable family are potent sources of
sulfur compounds (hello cabbage-stink!) that are superbly beneficial to our
health!
a.
SUPERBLY SOD: A potent molecule known as Superoxide Dismutase allows for the
enzymatic breakdown of a free radical that is produced via normal cell
respiration. If left alone, this O2- molecule will scavenge healthy cells and
cause damage.
b. GIDDY for GLUCOSINOLATES: Brassica
members also contain a molecule known as glucosinolates (sulfur derived,) that
assist the body in its two phases of CELL DETOXIFICATION.
GIVE ME AN “!”: A one-cup serving of these snowy florets provides the body with a
whopping 73% of the daily recommended intake for Vitamin C, and 19% of Vitamin
K (don’t toss those leaves, much of the Vitamin K resides in them!)
a.
IMPRESSIVE IMMUNITY: Vitamin C is one of the first vitamins to be sucked-up by our white
blood cells as they use it as fuel for immune-cell proliferation. Phagocytes,
immune cells responsible for gobbling up the bad guys particularly have a keen
affinity for this water-soluble vitamin.
b. CO-FACTOR A GO GO: Vitamin C acts as a natural co-factor, a substance or molecule that
assists others in multiple stepped processes within the body, for 8 different
enzymatic systems!
-SKIN-SATIONAL: Acting as a
cofactor in the synthesis (building-of) COLLAGEN, a protein complex that
composes our skin and connective tissues.
- PLEASURE CONNECTION:
Norepinephrine (adrenaline) and Dopamine (pleasure/motivation neurotransmitter)
both require Vitamin C!
- CARRY ON CARNITINE:
Carnitine is an amino acid that is essential for the transfer of fatty acids
into the cell’s energy powerhouses (mitochondria) in order for the body to
produce usable energy (ATP!)
c. 24 K-ARATS: Vitamin K is named after the German word for coagulation
(koagulation) and does just that! It binds with glutamate and carboxylic acids
to form the clot protein PROTHROMBIN!
- THROW ME A
BONE: Vitamin K also assists bone health by preventing too many
demineralizing cells known as OSTEOCLASTS from forming, and also assists in the
maintenance of OSTEOCALCIN, a molecule essential for healthy bone mineral
density!
SELECTING & STORING:
Select heads that
are heavy for their size, and contain dense and compact florets. The “airier”
or more spaced out the “curds,” of the cauliflower are, the older and less
flavorful it will be. Opt for veggies that are free of any dark spots, as these
are signs of excess moisture and potential mold/fungus growth, and store
loosely wrapped in the refrigerator for up to two weeks. If purchasing green,
purple, or orange varieties, these versions tend to have less water content,
and thus will cook more quickly. Some of their colorful pigments may also be
lost during the cooking process (boiling in particular.)
Want to learn
more about the benefits of basil? The powers of cauliflower? The astounding
impact of avocado’s? Join me in one of my culinary nutrition workshops, select Wednesdays
from 6-7:30PM! See December’s line-up below, and be sure to snag your spot, as
space is limited!
DECEMBER TRUE KITCHEN
COOKING CLASS
EATING FOR IMMUNITY
WEDNESDAY, DECEMBER 13TH
6:00-7:30PM
$35.00 (pre-paid) OR $40 (at door)*
With the holiday season in full-swing,
chronic to-do lists, gift shopping, and entertaining take hold. On top of that,
the cold & flu season is revving up and many of us find ourselves
bed-ridden with a box of tissues! A combination of high stress, confined
spaces, and increased illness, the season of giving can also equate to the
season of getting sick! In this class, Genevieve will cover how our immune and
adrenal systems work in tandem, ingredients, herbs, and spices that naturally combat
illness, and show you how to cook up some delicious recipes so you can
strengthen your resilience this Holiday season!
* Cost of class includes colorful informative handout, all of
the recipes prepared in the class, and of course tasty plates of the food she
whips up!
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
Caramelized Fig, Orange, and Almond “Cauli-Oats”
The winter-months
make us crave foods that bring comfort to the body and mind, the foods that
wrap you up in a blanket of “warmth,” on cold and blustery days. Oatmeal is
common breakfast food that some have eaten every morning for a bulk of their
lives. This recipe is a riff on the classic, with some seasonal flavors and
ingredients thrown in for good measure. Feel free to swap out the fruits and
nuts as you wish, but make sure to add a source of protein (as done with the
collagen powder,) to ensure you are not ravenous an hour after eating it!
Serves 2 to 3
4 cups cauliflower rice
1 cup fresh figs, sliced into quarters
2 cups unsweetened vanilla almond or coconut milk
2 scoops collagen powder
2 tbsp. sliced toasted almonds
4 to 5 dried mission figs, chopped
1 tbsp. organic ghee or grass-fed butter (or coconut
oil)
Local honey to taste
Zest of 1 orange + its juice
In a non-stick skillet, add ghee, orange zest, juice, and dried
and fresh figs and cook for 2-3 minutes on MEDIUM. Stir in cauliflower rice,
and almond milk. Bring to a simmer, stir in protein powder and cook over MEDIUM
heat for 5-7 minutes until cauliflower is tender. Add more almond milk if
necessary, Serve sprinkled with toasted almonds, and drizzle with honey and
cinnamon if preferred.
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