A flower worth eating

It’s cauliflower! This cruciferous vegetable is an excellent source of Vitamin C (providing ~95% of your daily value!), Vitamin K, folate and fiber.  It is also a very good source of B6, omega-3 fatty acids (the really good kind), manganese and B5. Due to its Vitamin K content, cauliflower is considered one of the main foods  to treat inflammation, along with kale, spinach, broccoli, brussels sprouts & many types of greens (collard, mustard, turnip & swiss chard). Cauliflower also contains many phytonutrients for anti-oxidant support.  This is definitely a nutrient dense flower!

Cauliflower can be added to salads, mixed with broccoli and carrots for a side dish, placed on veggie platters with a flavorful dip, added to stir-frys and soups, or eaten plain. 

This particular side dish is fairly rich for a side dish, but would go excellent with my beet salad (how I served it) or a lean protein and basic starch (like rice).

Cauliflower Gratin

(adapted from Ina Garten’s recipe, via Food Network)

  • 1 (3-pound) head cauliflower, cut into large florets
  • Kosher salt
  • 3 tablespoons unsalted butter, divided
  • 3 tablespoons all-purpose flour
  • 2 cups hot milk  (skim or 1%)
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon grated nutmeg
  • 3/4 cup freshly grated Gruyère, divided
  • 1/2 cup freshly grated Parmesan
  • 1/4 cup fresh bread crumbs (make by cutting up whole wheat bread in a food processor)
  • Cook the cauliflower florets in a large pot of boiling salted water for 5 to 6 minutes, until tender but still firm.

    Drain.

    Meanwhile, melt 2 tablespoons of the butter in a medium saucepan over low heat. Add the flour, stirring constantly with a wooden spoon for 2 minutes. Pour the hot milk into the butter-flour mixture and stir until it comes to a boil. Boil, whisking constantly, for 1 minute, or until thickened. Off the heat, add 1 teaspoon of salt, the pepper, nutmeg, 1/2 cup of the Gruyère, and the Parmesan.

    Pour 1/3 of the sauce on the bottom of an 8 by 11 by 2-inch baking dish. Place the drained cauliflower on top and then spread the rest of the sauce evenly on top. Combine the bread crumbs with the remaining 1/4 cup of Gruyère and sprinkle on top. Melt the remaining tablespoon of butter and drizzle over the gratin. Sprinkle with salt and pepper. Bake for 25 to 30 minutes, until the top is browned. Serve hot or at room temperature.

    Nutrition Information: (approximated) 4 servings, per serving:
    Calories: 390; Fat: 20 g ; Cholesterol: 62.2 mg; Sodium: 407 mg; Total Carbs: 32.6 g; Fiber: 5.9 g; Protein: 20 g
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    3 thoughts on “A flower worth eating

    1. Have you tried mashed cauliflower? I thought it sounded insane but we tried it–Mr. “Mashed Potato King” whipped it up. It was kind of chunky but we were hesitant to use the food processor for fear it would get too smooth/soupy. Suggestions?

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