Superfood Cauliflower

Posted in Nutrition

Cauliflower is one of the healthiest vegetables on the planet. Readily available, it deserves its place in our superfood list of ingredients. Among the benefits of this white cruciferous vegetable you’ll find a high presence of Vitamin C, K, folate, Vitamin B6 and fibres.

Cauliflower belongs to the “brassicas” group: Cabbage, kale, brussel sprouts and broccoli are in the same family too. Don’t make the mistake of thinking it’s not healthy because of the lack of green leaves. It contains sulforaphane that can help fight cancer, boost heart health and offers anti-inflammatory protection. It offers digestive benefits and can help the body to detoxify and contains just 15 calories for every 100 grams.

For a delicious take on this special vegetable try this light and crunchy recipe by Stacey from

Baked Cauliflower Slices with a Green Garden Sauce

  • 1 large head of cauliflower
  • 3 tablespoons of oil/ghee
  • fresh rosemary
  • 1/3 cup of flaked almonds (or bread crumbs)
  • coarse salt and pepper to taste
  • sprinkling of paprika

Green, garden herb sauce

  • parsley leaves – a generous handful
  • mint – 6 bushy sprigs
  • basil leaves – a handful
  • whole grain Dijon mustard – a tablespoon
  • olive oil – 6 tablespoons
  • lemon juice – 2 tablespoons

Preheat oven to 200 degrees Celsius. Line a baking sheet with baking paper. Wash the cauliflower and remove the tough outer leaves of the cauliflower and discard. Leave the core stem intact. Cut the base so that it can stand up without moving around.

Place the cauliflower, base side down, on a work surface. Using a very sharp knife, and starting at the top center of the cauliflower head, cut down the center of the cauliflower head to divide it in half. Then carefully cut four 3/4- inch thick slices (two off each half). You should get two large slices and two medium slices. Pieces will crumble off – don’t worry.

Lay the slices and bits in a single layer on the baking sheet. Brush or drizzle the cauliflower slices with oil/ghee. Generously sprinkle with flaked almonds, rosemary and season with paprika.
Place in the oven and roast for 15 – 20 minutes. Turn the slices around, and roast for 10 – 15 minutes more, or until the edges start to brown. Season it with salt and black pepper.

To make the sauce, chop the herbs quite finely or alternatively place in a small blender and blend for a few seconds. Stir in the mustard. Pour in the olive oil slowly, beating with a fork. Stir in the lemon juice and season with salt and black pepper. generous with the seasoning, tasting as you go. The sauce should be vibrant and bright.

Serve the cauliflower with the sauce.

Posted in Nutrition