Young people have already appeared in greengrocer. Has a low glycemic index, it has a beneficial effect on the intestines

Cauliflower is not only a tasty addition to many dishesbut above all a vegetable with a high nutritional value. It contains only 22 kcal in 100 g, which makes it a great choice for people who care about the line. Is rich in dietary fiber, supports digestion and regulates the intestinal work. It is also a source of valuable vitamins A, C, E, K and B vitamins. Is safe for diabetics because it has low glycemic index.

One should not forget about minerals that are hidden in cauliflower – potassium, calcium, magnesium, phosphorus, zinc and iron. Thanks to them, the vegetable has a positive effect on the heart, nervous system and the overall immunity of the body. Glucosinolates contained in cauliflower, including sulforaphane, are particularly valuablewhich has a strong anti -cancer effect. Regular consumption of this vegetable can support cancer prevention and protect the body from oxidative stress.

Raw cauliflower is a great addition to saladssnacks or healthy cocktails. It then contains the most vitamin C, which partly decomposes during heat treatment. Raw cauliflower is crunchy and slightly nutty in tastewhich makes it blend well with hummus or yogurt.

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However, it should be emphasized that Not every body tolerates raw cauliflower. Due to the high content of FODMAP – groups of fermenting carbohydrates, which the body is not able to spread and absorb in the small intestine – can cause bloating and digestive ailmentsespecially in people with irritable bowel syndrome (IBS).

The best way to prepare cauliflower is to steam short cooking or blanching. It is then that the vegetable retains the most vitamins and minerals. Cooking cauliflower in the water causes leaching of some of the nutrientsTherefore, it is worth limiting this method of processing or using water from its cooking, e.g. for soups.

Best ways to thermal treatment of cauliflower:

• steaming – This is the best method that allows you to preserve most of the nutrients. Just cook the vegetable by approx. 8 minutes,
• Cooking in water – We cook the roses approx. 10 minutesand all the vegetable approx. 15 minutes,
• Baking in the oven – Baked cauliflower retains nutritional value and has a unique taste. Just sprinkle it with oil, add spices and bake at a temperature 200 ° C for 20-25 minutes,
• blanching – immersion of chopped vegetable in boiling water on approx. 1-2 minutesallows you to maintain its crunchiness and fresh color.

Cauliflower is a brassica vegetable that is not recommended for thyroid diseasedue to the presence of voltal substances. However, these oxidize under the influence of thermal treatment, therefore It is worth cooking cauliflower in water And it’s uncovered.

Cauliflower is an extremely versatile vegetable. You can bake, cook, fry and even prepare vegan replacements for rice or purée. Cauliflower works great as a component of soups, curry, casseroles and pies. Vegetarian steaks with his participation are also popular – slices of vegetables baked with oil and spices.

Recipe for baked cauliflower in breadcrumbs

Ingredients:

• 1 cauliflower head,
• ½ cup of flour (e.g. wheat, spelled or gluten -free),
• ½ cup of breadcrumbs (or ground nuts/almonds for gluten -free version),
• ½ cup of vegetable or cow’s milk,
• 1 teaspoon of garlic powder,
• 1 teaspoon of smoked peppers,
• Salt and pepper,
• 2 tablespoons of olive oil,
• 1 tablespoon of white sesame.

Preparation:

1. Heat the oven up to 200 ° C (top-down).
2. Divide the cauliflower For roses and wash.
3. Prepare a coating: In one bowl, mix milk with flour and spices, and on the other – breadcrumbs.
4. Dip the cauliflower roses in the prepared liquid mixand then coat in breadcrumbs and sprinkle with sesame.
5. Arrange the cauliflower on a baking tray lined with baking paper, drizzle with olive and Bake for about 20-25 minutesuntil the coating is golden. Enjoy your meal!

Source: NowowoPuje.pl