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RECIPE WEEK: OH MY CAULIFLOWER!!!

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Ok, PALEO PALS! Its RECIPE TIME!

In Connecticut we’re coming to the end of season for tomatoes and corn, but never fear, this is the best time for the fabulously healthy, cancer-fighting cruciferous vegetable family.  This week, we have five fabulous cauliflower recipes that serve as incredible substitutes for our favorite carb-heavy foods from rice to pizza. But before you start cookin’ up a storm, I want to share with you some valuable information about the health benefits of cruciferious vegetables. This is from my favorite site for information about eating to lower cancer risk:

Cruciferous Vegetables:

The four-petal flowers from these veggies resemble a cross or “crucifer,” hence the name. Broccoli is probably the best known cruciferous vegetable. Like Brussels sprouts, rapini, cabbage (green), cauliflower and turnips (white), it forms a “head.” Others – known as the “headless crucifers” – include dark green leafy vegetables like kale and collard greens.

WHAT’S IN CRUCIFEROUS VEGETABLES?

Nearly all are excellent or good sources of vitamin C and some are good sources of manganese. Dark greens are high in vitamin K. Glucosinolates are compounds found in all cruciferous vegetables; Glucosinolates form isothiocyanates and indoles. Other nutrients and phytochemicals vary:

Broccoli, Brussels sprouts, cauliflower and rapini are all excellent sources of folate, a B vitamin. Broccoli is a good source of potassium. Broccoli and Brussels sprouts are good sources of dietary fiber and rich in magnesium. Broccoli, Brussels sprouts and rapini contain carotenoids such as beta-carotene. Red cabbage and radishes supply anthocyanins. Other cruciferous vegetables provide different polyphenols, such as hydroxycinnamic acids, kaempferol and quercetin.

http://preventcancer.aicr.org/site/News2?page=NewsArticle&id=19792&news_iv_ctrl=2303

Now for our “creative cauliflower culinary creations” from your Health Guru’s at Stony Creek Internal Medicine and Wellness:

 Cauliflower “Rice”

2 Tbsp olive oil   1 medium onion, diced

1 medium head of cauliflower, trimmed and coarsely chopped

¼ tsp salt

In a large skillet, heat olive oil over medium heat. Add onion to skillet and sauté till soft, about 10 minutes. While it’s cooking, place cauliflower in food processor with “S” blade and pulse until it’s the texture of rice. (Alternative: use a cheese grater to grate into rice-sized pieces.) When onions are ready, add cauliflower to skillet. Cook till soft, about 7 to 10 minutes, then season to taste with salt and serve. Use as a side dish, add to soups, any place you’d use rice.

Cauliflower Rice Variation #1, Curried “Rice”

After onion cooks 3 minutes, add 2 tsps of curry powder and a pinch of coriander. As it’s cooking if the onion mixture becomes too dry, add vegetable broth 1 Tbsp at a time until the onion is finished cooking. Add cauliflower as above. After 5 minutes, add ½ cup frozen peas, cover and cook 5 minutes more, till peas are done.

 Cauliflower Rice Variation #2 Mexican “Rice”

After onion cooks 3 minutes, add 2 tsps of chili powder and a pinch of cumin. As it’s cooking, if it becomes to dry, add a Tbsp of water or vegetable broth. When cauliflower is done, stir in 2 Tbsp or more of salsa or taco sauce and heat through. You can also add ½ cup of beans for protein.

Cauliflower Rice Variations:

Now be creative. Add cooked turkey sausage (seitan or tempeh for vegetarians). Add other sautéed vegetables.

 Cauliflower “Mashed Potatoes” 

1 medium head cauliflower

2 cloves garlic, peeled, ends trimmed

Chicken broth, vegetable broth or half and half mixture, salted to taste

Put cauliflower in a pot deep enough for cauliflower to fill no more than half way. Add water/broth to cover. Boil till soft to a fork, around 10 minutes. Drain COMPLETELY in a colander. Return to pot. Use a stick blender to puree thoroughly. Enjoy!

 Cauliflower Pizza Crust Basic Recipe

       (I double the recipe)

    Riced cauliflower (approx. 2 cups)

1 egg

1 tsp oregano

1 tsp basil

½ tsp onion powder

½ tsp garlic powder

1 tsp sea salt

1 cup grated cheese  (or few tablespooons nutritional yeast)

Directions:

1) Microwave cauliflower for 8 minutes

2) Strain the water

(you can wring out the riced cauliflower in a dish towel after it cools)

3) Mix all ingredients together.

4) Preheat a cookie sheet in a 425 degree oven

5) While the cookie sheet is preheating, press the cauliflower mixture onto parchment paper, so it will fit roughly the size of the cookie sheet. When cookie sheet is hot, transfer the parchment paper to the cookie sheet carefully

6) Cook for approx. 15 minutes or until crust is golden.

7) Put toppings on the crust, and bake until toppings are cooked (you can put under broiler briefly)

I would love any feedback, suggestions, add-ons or stories about how these recipes worked out for you! Drop us a line and let us know how we’re doing!

Have a wonderful weekend!

Dr. Nolfo

A Weightloss Testimonial from Sherry B!

Happy Friday Health-Lings!

We’d like to share with you this fabulous thank you note we received from one of our wellness clients, Sherry B from Connecticut! She lost a remarkable 26 pounds in just under 3 months! Sherry B’s results are not typical – in fact, with our program, our patients lose an average of 2-6 pounds per week if they follow the program correctly. The sky is the limit: we design our wellness and diet programs so you can GET WELL and STAY WELL!

Read how Sherry accomplished her goals here:

“As a working mother of 3 boys, I needed a weight loss program that worked, but was also easy to follow. I decided to try Ideal Protein after seeing the success that some of my friends had enjoyed by following the  program. I liked the convenience of the Ideal Protein food packets as well as the flexibility the program  offered. From day one, I was able to enjoy the same vegetables and proteins that I served my family for dinner. This made staying on track much easier. At the weekly check-ins [at Stony Creek Internal Medicine and Wellness], John [Moniello] always offered me helpful pointers and encouragement that were crucial to keeping me focused. I lost 7lbs in the first week and after 8 weeks, I had surpassed my goal of losing 20lbs. I had tried other diets in the past, but never enjoyed the level of success that Ideal Protein offered me. I would recommend Ideal Protein to anyone who is serious about getting healthy and losing weight.  – Sherry B. “

If you would like to join up with us in your quest to get healthy – whether its designing a new healthy lifestyle for yourself or helping you attain your weight goals, please click here to fill out our FREE consultation form! We promise to get back to you right away with some solutions on how to achieve your wellness goals.

Have a fabulous weekend!

Dr. Nolfo

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