Dinner Tonight: Simple Brussels Sprouts Side

brussels-sprouts2My blog from a couple weeks ago, about the importance of eating cruciferous vegetables in the role of cancer prevention got me thinking that it was time we had more recipes about these wonderful, strong-smelling vegetables. One of my favorites is Brussels sprouts.

Brussels sprouts are great sources of vitamin C and vitamin K, as well as sulforaphane and indole 3 carbinol. Sulforaphane, a phytonutrient formed in Brussels sprouts when the leaves are chopped or chewed, boosts our body’s natural detoxification enzymes and can help clear cancer-causing substances from our system. Continue reading “Dinner Tonight: Simple Brussels Sprouts Side”

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Dinner Tonight: Cauliflower Mac and Cheese

cauliflowerNutritionists will tell you that your diet should be colorful! The brighter the color, the deeper the hue, the more nutrients a fruit or vegetable will have, and therefore it will be better for you. Cauliflower does not follow this rule. This pale member of the brassica family (think broccoli and Brussels sprouts) contains vitamins C, E, and K, carotenoids, fiber, and a variety of minerals. And although the creamy white version of this cruciferous vegetable is what you are probably most familiar with, it also comes in purple and green, adding even more nutritional oomph to this already nutrient-dense vegetable.

Cauliflower is also very versatile. Steamed, stewed, roasted, made into “rice,” used as a pizza crust, baked, blended into a creamy cream-less soup, or mashed, its mild taste and light color make it easy to hide.

This version of mac and cheese is an easy way to bring up the nutritional value of this traditional dish. And it’s great for those picky eaters. Continue reading “Dinner Tonight: Cauliflower Mac and Cheese”

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Dinner Tonight: Crispy Baked Cauliflower

cauliflowerCauliflower (along with cabbage and broccoli, to name a couple others) belong to the Brassicaceae family, which literally translates to “cabbage” in Latin. Also referred to as cruciferous vegetables, they are a rich source of vitamins and minerals—including vitamins C, E, K, and A, as well as folic acid, iron, magnesium, and fiber. They also contain a group of chemicals called glucosinolates, which studies have shown could reduce the risk of certain cancers. Funny enough, these same glucosinolates are also responsible for the sulphuric odor and bitter taste that cause many to shy away from these beneficial vegetables.

However, this recipe involves baking the cauliflower, bringing out a very rich toasty flavor. This a is a great side dish to any meal. Crispy baked cauliflower is delicious, as well as nutritious!

Crispy Baked Cauliflower 

• 1 head of cauliflower, cut into florets
• 3 Tbsp  extra-virgin olive oil, divided
• 1/4 tsp sea salt
• 2 garlic cloves, thinly sliced
• 1 to 2 Tbsp capers
• 1/2 cup panko bread crumbs
• 1/4 cup raisins
• 1/4 cup toasted pine nuts
• 1 lemon

Continue reading “Dinner Tonight: Crispy Baked Cauliflower”

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