Stirring It Up With Cauliflower

TS-187644695 Cauliflower & Broccoli

Is cauliflower the new kale, or just an old favorite rediscovered and reinvented? A member of the nutrition-packed, cruciferous cabbage family along with Brussels sprouts and broccoli, cauliflower is anti-inflammatory and antioxidant-rich, and may boost both heart and brain health. Eating cauliflower provides impressive amounts of vitamin C, vitamin K, beta-carotene, and much more while supporting healthy digestion and detoxification.

It also contains sulforaphane, a sulfur compound that has been linked to killing cancer stem cells, which can slow tumor growth. A great way to enjoy cauliflower is to bake it with olive oil, salt and pepper. I like to add turmeric (another anti-inflammatory) to give it an extra nutrition boost. I also include it in my Tofu Vegetable Stir Fry which provides plenty of health-boosting vegetables. In addition to the cauliflower and protein-packed tofu, it contains broccoli, a good source of lutein, which can help prevent macular degeneration. Both the cauliflower and the kale in the recipe have phytonutrients that protect against cancer. I like to use a wok to prepare this dish, but a large skillet will do. Enjoy versatile cauliflower which is in season from September to June.

Tofu and Vegetable Stir-Fry

Tofu Veggie Stir Fry0398 cropped


1 package (8 oz.) firm tofu
6 Tbs. peanut oil
1 Tbs. grated gingerroot
2 Tbs. minced garlic
1 cup baby carrots
1 cup snow peas
1 cup broccoli florets, cut or separated into bite-size pieces
1 cup cauliflower florets, cut or separated into bite-size pieces
3 cups chopped kale
2 chopped scallions
2 Tbs. oyster sauce combined with 2 Tbs. water
2 Tbs. cornstarch dissolved in ¼ cup cold water

  1. Drain the tofu and press between paper towels to remove excess water. Cut tofu into 1- to 11⁄4-inch cubes.
  2. Heat 4 Tbs. of the peanut oil in a skillet over medium-high heat. Add the tofu and fry until golden brown, about 2–3 minutes. Remove tofu from pan and keep warm.
  3. Add the remaining 2 Tbs. peanut oil to the pan and sauté the ginger and garlic over medium-high heat until lightly browned, about 2 minutes.
  4. Add the carrots, snow peas, broccoli, and cauliflower and cook until just tender but still crunchy, about 7–10 minutes.
  5. Add the kale and scallions and continue cooking until kale softens, about 4–5 minutes.
  6. Stir in the oyster sauce mixture and cornstarch mixture and cook until a thick sauce forms, about 2 minutes. (If using unfried tofu, add now and cook until heated through, about 2–3 minutes.)
  7. Remove vegetables from heat. Fold in tofu.


About Grace O

Grace O has been cooking and baking professionally and recreationally all of her adult life. As a child in Southeast Asia, she learned the culinary arts by her mother’s side in her family’s cooking school. She became so well versed in hospitality and the culinary arts, she eventually took over the cooking school and opened three restaurants. She is widely credited with popularizing shrimp on sugar-cane skewers and being one of the first culinarians to make tapas a global trend. She has cooked for ruling families and royalty. Grace O’s move to America precipitated a career in healthcare, inspired by her father, who was a physician. Twenty years and much hard work later, she operates skilled nursing facilities in California. Grace O strives to create flavorful food using the finest ingredients that ultimately lead to good health. Her recipes, although low in saturated fat, salt, and sugar, are high in flavor. Grace employs spices from all over the world to enliven her dishes, creating food that is different and delicious. She believes that food can be just as effective at fighting aging as the most expensive skin creams. And since she’s over 50 herself, she’s living proof of that.
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