Recipe: Cauliflower with Ginger

Cauliflower with Ginger
From the American Institute for Cancer Research

You and your family may think you don't like cauliflower, but that may be based on bad experiences. Many people's first encounter with cauliflower was as a soggy, overcooked, bland dish. But with careful and light-handed preparation, this elegant member of the cabbage family could easily become a popular addition to your table.

Cauliflower has a naturally mild, sweet flavor. Versatile in the kitchen, it can be steamed, baked, saut ed, or even grilled. In southern Asia, cauliflower is often used as the foundation on which to build a flavorful dish to accompany grilled chicken or fish. In other regions, cauliflower is added to curries, stir-fries and tomato-based dishes served with pasta.

Cauliflower is usually white but can be green or purple. When shopping for cauliflower, look for a firm head with compact florets. The leaves should be crisp and green and not yellowing. The size of the head doesn't affect the quality.

To use cauliflower, separate the florets. To prevent discoloration, add a tablespoon of lemon juice to the cooking water. Cooked cauliflower can be refrigerated for up to three days. Wrapped tightly in plastic wrap, raw cauliflower can be refrigerated for up to five days.

Cauliflower is a cruciferous vegetable like cabbage, broccoli, Brussels sprouts, chard, kale, mustard greens, rutabagas and turnips. A study in the Journal of Nutrition says that we're still not eating enough cruciferous veggies. That's unfortunate, because research showed that compounds in these vegetables help fight off cancer of the colon, stomach, lung and possibly breast.

Mark Twain said, "Cauliflower is nothing but cabbage with a college education." It's worth giving this educated vegetable another try.

Cauliflower with Ginger

1 small head cauliflower, chopped into large florets (about 4 cups)
1/4 cup hot water
2 tsp. canola oil
1/2 tsp. cumin seeds
2 Tbsp. fresh ginger root, minced
1/2 tsp. turmeric
2 tsp. freshly-squeezed lemon juice
2 Tbsp. fresh cilantro (coriander) finely chopped
Salt and freshly ground black pepper, to taste

Have chopped cauliflower, hot water, oil and spices near stove, ready to use.

Heat a large, non-stick skillet over medium-high heat about 30 seconds. Add oil and heat another 30 seconds. Add cumin and saut just until the seeds turn brown, about 10 to 20 seconds. Add ginger and stir briefly. Add turmeric and stir to mix, then add cauliflower and stir to distribute spices evenly on cauliflower.

Add hot water, reduce heat to a simmer, cover and cook until the cauliflower is almost tender-crisp, about 3 to 4 minutes, stirring gently halfway through cooking.

Transfer liquid in skillet to a small pan and heat to a simmer. Cook gently to reduce amount by half. Meanwhile, increase heat under cauliflower to high and gently stir-fry to lightly brown cauliflower (about 5 minutes).

Add lemon juice and chopped cilantro to pan of reduced liquid, mix to blend and heat through. Add to cauliflower, gently stirring to evenly distribute. Add salt and pepper, to taste. Serve promptly.

Makes 4 servings.

Per serving: 38 calories, 2 g. total fat (0 g. saturated fat), 4 g. carbohydrate, 1 g. protein, 2 g. dietary fiber, 20 mg. sodium.