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| Vicki Johnson:Cauliflower packs a punch |
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VICKI JOHNSON
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Our cool, rainy summer was not kind to our local tomato crops but it has not harmed the local harvest of broccoli and cauliflower. I’ve been enjoying more than my share of these “super foods.”
Scientists have been telling us for years that all members of the brassica family — cabbage, broccoli, kale, Brussels sprouts and cauliflower — are more than just good for us. All of the members of the clan contain phytochemicals, including sulphorophanes that help to reduce inflammation in the body and detoxify carcinogens. In other words, the powerhouse combination of nutrients and phytonutrients in these vegetables may help to prevent cancer, reduce the risk of cardiovascular disease and inhibit H. pylori, the bacteria that causes ulcers.
While broccoli seems to get more than its fair share of the press when it comes to “super foods” we should all be eating, I’ve become especially fond of cauliflower.
There is one very quick recipe I keep going back to: It marries the mild “cabbage” flavor with the gentle zing of red pepper flakes, toasted nuts, a sprinkling of Parmesan, and that other super food — garlic.
Cauliflower with Pine Nuts, Parmesan and Garlic
1 head cauliflower
1-2 tablespoons olive oil
Garlic clove, finely minced
Good pinch of hot red pepper flakes
2 tablespoons toasted pine nuts
One quarter cup-or more-grated Parmesan cheese
One quarter cup chopped parsley
Salt to taste
Cut off and discard any leaves attached to the base of the head of
cauliflower and cut out the core. Break the head into individual florets. If some of the florets are substantially larger than the rest, cut them in half or quarters.
Pour the olive oil into a 12-inch
skillet that has a tight fitting lid. (If your skillet doesn’t have a lid, use an oven-proof dinner plate, or glass pie dish as a lid to cover the pot) Turn the heat to medium-low heat. Use more olive oil for a large cauliflower, less for a small one.
Mince the clove of garlic into very fine bits and add to the warm oil. The garlic should barely sizzle — if the oil is too hot, quickly lift the pan off the heat and let it cool before returning it to the burner. Cook the garlic for no more than one minute — do not let it brown.
Add the cauliflower florets to the oil and garlic. Add the pinch of dried hot pepper flakes (or more, to your taste) to the mixture and stir or toss to coat with oil.
Add one-half to two-thirds cup of water to the pan and turn the heat up to medium high. As soon as the water begins to simmer, place the lid on the pan and reduce the heat to keep at a low simmer.
It will take just 5 to 7 minutes for small florets to cook; 10-12 minutes for larger ones.
While the cauliflower is simmering, toast a handful of pine nuts in a small, heavy-bottomed pan until light brown.
The cauliflower is ready to eat when it is easily pierced with a toothpick or tine of a fork but still offers a bit of resistance. Sprinkle the grated Parmesan cheese, toasted nuts, and chopped parsley over the mixture, then toss to mix and serve. Taste before adding salt. I find that the Parmesan usually brings enough to the dish.
The cauliflower is not ruined if cooked longer, but the florets will
usually break apart and resemble couscous. The flavor also changes a bit, but retains its natural sweetness. This is not a bad thing, since it allows the cheese, garlic and lovely flavored juices to blend even more.
Once the supply of local cauliflower and broccoli — or that from your
garden — is finished for the year, or you simply get a little bored with your favorite cooked versions, you might consider sprouting your own broccoli seeds to use in salads. Sprouts can not only spice up your salads, they can also be used in sandwiches or wraps.
Research tells us that young plants — seedlings or sprouts — contain an even higher concentration of those fabulous phytochemicals.
Most local health food stores sell packages of broccoli seeds for sprouting. They come in a package with instructions. Johnny’s Selected Seeds also sells broccoli seed for sprouting in several different quantities, including 5-pound bags for those who really love them, or happen to cook for a restaurant or school.
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Vicki Johnson is a gardening columnist for The New Jersey Herald. She can be reached at vjgarden@gmail.com or at athomeinsussexcounty.com.
Created: 10/24/2009 | Updated: 10/24/2009
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