Sunday, November 19, 2006
Cheesy Broccoli & Cauliflower
Broccoli is a member of the cabbage family and is closely related to cauliflower. I was suprised to read on the World's Most Healtiest Foods Website that it's origin began in Italy!
The health benefits are many, ranging from:
* Supporting Stomach Health
* Optimizing Your Cells' Detoxification & Cleansing Ability
* Help for Sun-Damaged Skin
* Cataract Prevention
* Stronger Bones
* Immune System Booster
* Birth Defect Fighter
Another important thing I learned is that the best way to cook broccoli or other cruciferous vegetables is to steam them. Actually, I already knew this but I didn't realize how many nutrients are lost when microwaving or boiling.
I always thought microwaving vegetables was a good way to keep the nutrients, but I was wrong. According to this website "microwaving broccoli resulted in a loss of 97%, 74% and 87% of its three major antioxidant compounds-flavonoids, sinapics and caffeoyl-quinic derivatives. In comparison, steaming broccoli resulted in a loss of only 11%, 0% and 8%, respectively, of the same antioxidants."
Facinating, isn't it? I guess I will be steaming more often!
This is a great post for Sweetnicks ARF/5-a-day Tuesday evening round-up. Go check it out!
Here is an easy and healty way to enjoy these two vegetables:
Cheesy Broccoli and Cauliflower
(Original recipe was Cheesy Cauliflower cut from the newspaper-I didn't notice the author)
1/2 small head of cauliflower & 1 small head of broccoli or one 16-20 ounce bag of frozen cauliflower and broccoli florets
3/4 cup 1 percent lowfat milk (I used Simply Smart fat-free milk)
1 tablespoon all-purpose flour
1/2 teaspoon Dijon mustard
1/8 teaspoon garlic powder
3/4 cup shredded reduced fat Cheddar cheese (I used 2% milk Cracker Barrel cheddar)
2 tablespoons grated Parmesan cheese (I used Pecorino Romano)
2 tablespoons dried seasoned bread crumbs
Steam the cauliflower and broccoli for around 8-10 minutes, until tender. Set aside.
While the vegetables are cooking, whisk together the milk, flour, mustard, and garlic powder om a small saucepan until well blended. Place over medium-high heat and bring to a simmer, stirring until the mixture thickens slightly, about 2 minutes.
Stir in the cheddar and parmesan cheese until melted. Preheat broiler on high.
Arrange the vegetables in a baking pan and pour the cheese sauce evenly over the top. Sprinkle with the breadcrumbs and broil until the crumbs turn golden brown, about 2 minutes.
Prep. time: 5 minutes
Cooking time: 15 minutes
Calories 140, fat 20 g, saturated 1g, sodium 80mg, carbs. 21g, fiber 2g, protein 9g.
I liked this recipe because it was a healtly and guilt-free way to enjoy a cheesy side dish. With the holidays quickly approaching, I think we could all benefit from a recipe like this. No?
Speaking of the holiday, we are going to my sisters house this year and I am responsible for the mashed potatoes and dinner rolls. I got away easy, huh?
I was going to make a potato pie with parmigiano cheese but my sis doesn't think it will go well with the turkey and gravy. So I'm making basic mashed potatoes.
Does anyone have a tried and true mashed potato recipe or any ideas on which rolls to bring for a traditional turkey dinner?