You Are What You Eat: The forgotten flower

I just picked the most beautiful bloom in my garden. It is huge, almost a foot across, and white as snow, with wonderful lavender under colors. And, the best part about it is I’m going to eat it for dinner!

What is this edible, forgotten flower in my garden? It’s cauliflower!

Cauliflower is one of the cruciferous vegetables, like broccoli and Brussels sprouts. Try these easy ways to get this cancer-preventing vegetable into your family’s meals. Chances are, once they try these, cauliflower won’t be forgotten any longer!

Indian Curried Cauliflower

• 1 head cauliflower
• 2-3 tablespoons olive oil
• 1-2 tablespoons curry powder (try Penzeys or World Spice)

Heat oven to 450°F. Cut cauliflower into flowerets. Toss with oil and curry powder. Bake for about 15-20 minutes or until tender. Makes 4 servings.

Nutritional Information (per serving)
Calories: 107
Carbohydrates: 9 grams
Protein: 3 grams
Fat: 7 grams
Sodium: 46 milligrams

Cauliflower Slaw

• 1 head cauliflower
• 2 cloves garlic
• 2 tablespoons lemon juice
• 1/2 cup olive oil
• Fresh parsley, chopped fine
• Ground black pepper
• 2 tablespoons capers

Bring large pot of water to a boil. Drop whole cauliflower into pot. Let boil about 3 minutes, then remove and plunge into ice cold water. Slice cauliflower into bite-size chunks. Marinate in lemon juice, olive oil, garlic and fresh parsley for about 2 hours before serving. Makes 4 servings.

Nutritional Information (per serving)
Calories: 281
Carbohydrates: 9 grams
Protein: 3 grams
Fat: 28 grams
Sodium: 203 milligrams

Marinated Cauliflower

• 1 head cauliflower
• 1/2 cup chopped fresh basil
• 1 teaspoon dried oregano, or 1 tablespoon fresh oregano
• 2 cloves garlic
• 1 cup white wine vinegar
• 1 tablespoon mustard seeds
• 1/4 cup olive oil
• 2 tablespoons chopped tarragon or rosemary
• 2 tablespoons chopped onions
• 1 dried red chili pepper

Bring large pot of water to a boil. Drop whole cauliflower into pot. Let boil about 3 minutes, then remove and plunge into ice cold water. Drain. Add basil and oregano. Mince garlic and add vinegar, chili and mustard seed. Boil and pour over cauliflower. Let marinate about 8 hours. Drain and drizzle with olive oil. Makes 4 servings.

Nutritional Information (per serving)
Calories: 190
Carbohydrates: 12 grams
Protein: 4 grams
Fat: 15 grams
Sodium: 47milligrams

Mashed Cauliflower Potatoes

• 1 medium red potato (about 8 ounces) cut in 1-inch chunks
• 8 ounces cauliflower florets
• 1/4 cup onion, chopped
• 1 teaspoon dried parsley
• 1/4 teaspoon garlic powder
• 2 tablespoons margarine
• Pepper to taste

Combine potato, cauliflower, onion, parsley and garlic powder in a medium saucepan with enough water to cover. Bring to a boil on high, then reduce heat to simmer. Cook about 12 minutes or until vegetables are tender. Drain well. Mash with a potato masher. Add margarine and mash until smooth. Add pepper to taste. Makes 2 to 4 Servings.

Recipe by Chris Gray, Kidney Health Fest for African American Families recipe winner.

Nutrition Information (per serving)
Calories: 83
Carbohydrates: 7 grams
Protein: 2 grams
Fat: 6 grams
Sodium: 67 milligrams

Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington.