I am always surprised when an avowed vegetable-hater tells me the only vegetable he will eat is broccoli. With a little prodding, he may also admit to liking cauliflower. (No gender discrimination intended, but in my experience, these vegetable-haters are almost always men, although I’m not sure why that is.)
Go figure. Of all the vegetables a vegetable-hater will tolerate – or maybe even like –broccoli and cauliflower are often at the top of the list.
While they may be missing out on lots of other good veggies, these people would at least be happy to know that broccoli and cauliflower, like other cruciferous vegetables, are a nutritional powerhouse.
For starters, broccoli and cauliflower are both rich sources of vitamin C. A cup of cauliflower has as much as an orange, and broccoli has as much as two oranges! Broccoli is also high in vitamins K, important for bone health, and A (as beta-carotene), which supports vision and immunity. Broccoli also contains other antioxidant carotenoids – namely lutein and zeaxanthin – that promote healthy eyes. Both vegetables also contain a fair amount of folic acid, helpful for heart health. As a white vegetable, cauliflower has no carotene and is low in vitamin A, but like broccoli, it is a good source of potassium and magnesium. It is also a very good source of the trace mineral boron, which boosts bone density. And with up to four grams of fiber per cup, both vegetables can help promote regularity and maintain healthy cholesterol levels.
Importantly, broccoli and cauliflower are members of the cruciferous family, which also includes cabbage, kale, Brussels sprouts, collard greens, bok choy, and several other green leafy vegetables. You may have heard about the cancer-fighting properties of these foods. They contain important compounds called glucosinolates and thiocyanates (such as sulforaphane) that appear to block cancer-causing agents in the body and increase the activity of liver enzymes that disable and eliminate carcinogens. Yet another reason to consume a good variety of these veggies on a regular basis!
This article focuses only on broccoli and cauliflower because they are highly versatile – that is, they work well in a wide variety of dishes – and they are conveniently available for the kosher consumer in frozen, pre-checked, certified form, such as from Bodek or Golden Flow. That said, on to the recipes!
* * *
Cream of Broccoli or Cauliflower Soup
This is an adaptable soup that can be made with fresh or frozen ingredients. I tweaked this recipe based on one I found years ago (I won’t say how many!) in an interesting little paperback called Ecological Cooking. It’s pareve, it’s healthy (but no one has to know), and most of all, it tastes great. As a bonus, this recipe also doubles well.
1-2 onions or 1 T. onion powder
1-2 T. olive or grape seed oil
4 c. water, or 1 32-oz. container Imagine or Trader Joe’s vegetable stock or broth (or 2 cups water and 2 cups vegetable stock)
4-5 c. fresh or frozen broccoli or cauliflower (or one 16-oz. frozen bag of broccoli or cauliflower)
1/2 cup rolled oats, such as Quaker Old Fashioned, Old Wessex, or Country Choice
1 T. dried dill or basil (if using cauliflower, try instead 1-2 tsp. curry powder)
2 1/2 T. tamari, soy sauce, or shoyu
1-3 tsp. salt, preferably sea salt
In a medium sized soup pot, sauté onions in oil until translucent and limp. (If using onion powder instead, just add it in the next step.) Add water or stock, broccoli or cauliflower, oats, spices, and tamari. Bring to a boil. Reduce heat to low and simmer, covered, about 30 minutes. Process in blender until smooth. Be careful transferring the hot soup into the blender and than back into the pot. Season with sea salt to taste. Serve hot. Serves 4.
Roasted (Baked) Cruciferous Veggies
Want to know about a super-easy food shidduch? Pair up roasting and cauliflower, and voila, you have roasted cauliflower! Broccoli is a close second in my humble opinion. You may think you are eating candy, not an immunity-boosting vegetable. As reported on the EatingWell website, “Roasting members of the brassica family (like cauliflower and broccoli) brings out a hidden nutty sweetness that could change a few minds about these oft-maligned vegetables.” Here’s the EatingWell recipe slightly adapted and amended:
8 c. cauliflower or broccoli florets, cut into bite-sized pieces (or use one 32-oz. bag frozen cauliflower or broccoli, or a mixture of the two.) Note that the vegetables really do shrink in size.
2 T. extra-virgin olive oil or grape seed oil
1/2 tsp. salt, or to taste
1 T. dill, oregano, basil, or Italian spice blend (If using cauliflower, try 1 tsp. curry powder instead)
Lemon wedges, optional
Preheat oven to 450 F. (You can use a lower temperature if you have other foods in the oven, but give this recipe 5 to 20 minutes longer and check periodically.) Place florets, oil, spices, and salt in a large Tupperware- or Rubbermaid-type container, or put in a gallon-sized plastic bag, and shake or toss to coat. Spread mixture on a baking sheet or Pyrex dish, preferably lined with parchment paper. Roast (i.e., bake) the vegetables, stirring once about halfway, until tender-crisp and browned in spots. Roast for 15 to 20 minutes or longer, depending on temperature. Serve hot or warm, with lemon wedges if desired. Serves 4.
Mock Cauliflower “Mashed Potatoes”
With a little imagination, these mock mashed potatoes can pass for the real thing. This recipe can be made pareve or dairy. This version is a blend of various recipes I have seen for mock mashed potatoes.
1 large head cauliflower, cut into florets, or 4 cups, or one 16-20 oz. bag of frozen cauliflower
1 T. olive oil or grape seed oil (or butter, if you’d like to make this dairy)
1/3 cup non-dairy milk such as almond, rice or coconut (or dairy milk)
1/2 tsp. garlic powder and/or onion powder, or 1/2 tsp. curry powder, or to taste
Salt (preferably sea) and/or pepper to taste
Place cauliflower in a steamer basket in a saucepan over one inch of water. Bring to a boil and steam for 8 to 10 minutes or until tender. For frozen, follow manufacturer’s recommended time for steaming. Cool slightly after cooking. Place the milk and oil in a blender or food processor. Add the cauliflower, salt, and other spices, and blend or process until the mixture is the consistency of mashed potatoes. Transfer to a serving bowl and serve immediately.
Lauren’s Super-Quick Cruciferous Sauté
I have found this to be one of the most tasty ways to prepare frozen broccoli or cauliflower, that is to be served on its own and not as an ingredient in a recipe. Prepared this way, frozen broccoli and cauliflower taste almost as good as starting with fresh.
16 or 32 oz. bag of broccoli or cauliflower
1-2 T. olive oil or grape seed oil
Sea salt
1/2-1 tsp. dried onion powder and/or basil or dill; or 1/2 to 1 tsp. curry powder, or to taste
Heat oil in a medium to large sauté, fry, or stir-fry pan and add frozen broccoli or cauliflower. Stir to coat vegetables in oil. Do not add any water. Put on lid and cook over a low flame for 5 to 10 minutes depending on degree of crispness desired. Check several times during cooking to avoid burning. When done, add sea salt and spices to taste. Stir to mix the flavors. Enjoy hot or at room temperature.
Crown Heights Goes Country Broccoli Quiche
You’re probably wondering where I came up with the name for this recipe. Well, it’s an unlikely merger between a recipe from the classic Lubavitch cookbook, Spice and Spirit, and one I found under the Southern Food section of About.com.
1 unbaked 9-in. pie shell (preferably whole wheat or whole spelt or gluten-free)
1 1/2 c. (about 10-12 oz.) frozen broccoli florets, prepared according to package directions
8 oz. fresh mushrooms, sliced thin (optional)
1 c. milk (dairy, almond or rice or coconut)
3-4 eggs, lightly beaten
1 tsp. onion powder or one onion sautéed until translucent in 1 T. olive oil
1/2 tsp. salt
1/4 tsp. garlic powder, optional
1/4 tsp. pepper, optional
1 c. shredded cheddar, Swiss, Monterey Jack or Muenster cheese
Prepare pie shell according to directions. In a medium bowl, combine beaten eggs, milk, sautéed onions or onion powder, salt and spices. Spread broccoli (and mushrooms) in pie shell and pour egg mixture over it. sprinkle with cheese. Bake until crust is golden brown, about 35 minutes. Serves 4 to 6.
Lauren Mirkin, CNS, LDN, LGPC, is a licensed nutritionist and counselor. Contact her at 443-326-7023 or holisticnutritionist@verizon.net.
Related Articles: