Creative Cauliflower

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Creative Cauliflower

Benefits

This cruciferous vegetable is great to have each week. To help in cancer prevention, digestive health, detoxifying the body, support the immune system, and add anti-inflammatory benefits as well. This is possible with the amazing amounts of Vitamin C, K, antioxidants, and that wonderful fiber. These veggies can be consumed raw or cooked. There are many recipes that you can add cauliflower to. You can even make pizza crusts and rice out of cauliflower. Check out my Pinterest recipes: http://pinterest.com/tracyrickard/recipes/

How to Choose and Keep

It is always best to get a fresh cauliflower still intact. Look for clean and compact white buds. If you keep the buds in the green leaf it will stay fresher. Store uncooked in the fridge for about 1 week. If you buy the precut you need to consume in couple of days. IF you have cooked your cauliflower you should consume 1-2 days, as it spoils quickly.

Preparation

To cut a cauliflower you first want to get rid of the green leaves. Remove the leaves and then cut the base off. Then cut into smaller pieces. To keep the phytonutrients it is best not to overcook cauliflower. Sometimes you can add a bit of lemon juice to help with browning.  I like to steam or sauté with some olive or coconut oil. Sauté or steam for about 5-7 minutes.

Nutrients (In order of highest percentage to lowest)

Vitamin C, Vitamin K, Folate, Choline, Vitamin B6, Potassium, fiber, Manganese, Vitamin B5, Tryptophan, Phosphorus, Protein, Magnesium, Vitamin B2, Vitamin B1, Vitamin B3, Iron

Action Steps

1. Find a fresh bunch of cauliflower. Keep 1/2 for raw salads.

2. Take other ½ and make this fantastic cauliflower rice! http://tracyspaleojourney.blogspot.com/

(Resources: www.whfoods.com)

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