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

SERVES 2-4

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 is the creator of FoodTrients®, a unique program for optimizing wellness and longevity. She is the author of two award-winning cookbooks – The Age Gracefully Cookbook and The Age Beautifully Cookbook, which recently won the National award for Innovation from the Gourmand World Cookbook Awards. She is a fusion chef with a mission to deliver delicious recipes built on a foundation of anti-aging science and her 20 years in the healthcare industry. Visit FoodTrients.com to learn more. Email us at info@foodtrients.com
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