Roasted Cauliflower with Balsamic Vinegar Recipe: Easy and Delicious

Cauliflower is thought to have originated in Asia Minor and be related to the wild cabbage. As the plant evolved, it found its way into the Mediterranean. There is evidence in Italy and Turkey of its importance in the diet since 600 B.C.

The popularity of this vegetable has resulted in the farming of this vegetable in many countries around the world--France, Italy, India, China and the U.S.

Cauliflower season is at its best in the winter months-December through March-and has a slightly sulfurous, yet sweet and nutty flavor. Most consumers are familiar with the white variety, with the leaves protecting it from sunlight, but there are newer varieties that are light green, orange, and purple.

Nutritional benefit

Cauliflower is a cruciferous vegetable, just as is broccoli and cabbage, and research shows that these vegetables seem to contain compounds which are able to thwart cancer growth in the human body.

According to World's Healthiest Foods, "(The) compounds increase the liver's ability to neutralize potentially toxic substances," and cauliflower's enzymes help with detoxification, decreasing the potential risk of certain cancers.

It is recommended that 3 to 5 servings (1 cup equals 1 serving) per week of cruciferous vegetables like cauliflower will lower one's risk of cancer, and that organically-grown vegetables have a higher level of the phytonutrients needed for the benefit than that of conventionally grown vegetables. Vegetables that are steamed lightly will protect the nutrients, and there is some research that suggests it helps to maximize the benefit.

One cup of cauliflower has less than 30 calories, and provides 13.4% of the daily requirements of dietary fiber, 13.6% of folate, and 91.5% of vitamin C. Consider that it also is a very good source of vitamins B5 and B6, manganese and omega-3 fatty acids, cauliflower is a good nutritional choice.

How to select

When selecting cauliflower, avoid the heads which are spotted, which indicates it is older and starting to decay. It should look clean and creamy in the white variety. If you are lucky enough to find a head still enclosed in the cauliflower's thick green leaves, you will be getting a fresher product.

By purchasing pre-cut cauliflower, make certain to eat within a day or two, as the florets tend to lose their freshness and nutritional value. As well, once it is cooked, cauliflower needs to be eaten soon because it spoils quickly.

Basic preparation and serving

Cauliflower is similar to broccoli, in that when broken into separate pieces they resemble little trees. This makes them ideal for serving raw on a vegetable platter or for dipping.

To cut the cauliflower, remove the outer leaves and then cut each of the little florets where it is attached to the center stalk or core. Save the stem and the leaves, because they are also edible and make a delicious soup stock for a cauliflower cheese soup.

Most people are used to eating cauliflower boiled or steamed. If using this method of cooking, you can preserve the white color of the cauliflower by adding a bit of lemon juice to the water. However, cauliflower is also very tasty when sautéed.

World's Healthiest Foods also makes these suggestions for serving cauliflower: Sauté cauliflower with garlic, minced ginger and tamari; or puree cooked cauliflower, add fennel seeds and your other favorite herbs and spices and serve as soup.

The author's favorite way of cooking cauliflower is by roasting it.

Roasted Cauliflower with Balsamic Vinegar

Ingredients:

1 head cauliflower, cut into florets (sliced in half, lengthwise if too big
Equal parts extra-virgin olive oil and balsamic vinegar
Freshly ground pepper and sea salt
Grated Asiago or Parmesan cheese

Directions:

Preheat oven to 450F. Mix olive oil, freshly ground pepper and sea salt. Toss the cauliflower with oil mixture and place on a baking sheet in a single layer and roast for about 15 minutes, until the cauliflower starts to soften and brown on the bottom. Add balsamic vinegar (equal to the oil) and sprinkle with grated cheese and roast for another 10 minutes.

Variations: Add any single or combination of these fresh ingredients for a different flair: Minced garlic, tarragon, thyme, parsley or marjoram.

Sources

World's Healthiest Foods

Author's Recipe Box