Friday, 23 November 2012

Recipe/s of the week 23/11

So it's Friday, and recipe of the week time..

Today I'm going to spoil you (well it was thanksgiving yesterday!!) and give you two recipes. These two are so simple and take minutes to prepare. They go perfectly as an accompaniment to both fish, meat and vegetarian options. 

I'm aware that the daily consumption of fibrous greens and other nutritious veggies can get a little tiresome and lack texture and individual flavours. So I'm going to take two heavyweight nutritionally packed veggies - kale and cauliflower, and develop them using techniques that are often saved for carbohydrate heavy foods.

Recipe 1 - Cauliflower Mash (serves 2/3)



1 Cauliflower
3 tbsp Water


Chop the cauliflower into florets and put in a steamer for 5/6 mins until the cauliflower is soft to touch with a fork.

Empty into a food processor and add 3 tbsp of water. Blitz for 30 secs. Check that the mixture is smooth and a creamy looking.

For an extra treat, crumble in 30g of Feta Cheese and blitz.


Recipe 2 - Kale Chips



3 big handfuls of Kale
1 tbsp of Olive Oil


Preheat the oven to 175 degrees.

Add the kale to a baking tray and drizzle over the olive oil.

Put in the oven for 4/5 mins until the kale appears crispy, be careful not to burn the tips, although it just adds an extra crispyness! 

As you can see, these recipes arn't exactly taxing and take less than 10 minutes. Perfect for people with busy lives who often use the excuse of lack of time for healthy cooking. Both vegetables are cheap and easily accessible. Aim to purchase Kale organically as it's one of the dirty dozen (see previous blog). If you can't source, just wash thoroughly and dampen with a towel before putting in the oven.

Both of these veggies, once cooked, contain a compound called Indole-3-Carbinol (I3C). Numerous studies have been conducted on this compound and all have shown I3C has significant anti-cancer properties. Indole are natural anti-oxidants and help to combat free radicals.

Kale has been labelled a 'superfood,' and it's easy to see why. Packed with Vitamin K, kale can help to reduce inflammation therefore lowering blood pressure and cholestral levels.

Cauliflower is loaded with vitamin C which keeps infection at bay, improves the strength of your bones and teeth as well as quickening the body's ability to repair wounds. The fibre content per 100g of cauliflower is 12g so it will greatly help with digestive system support.

The cauliflower mash is a staple in our household. It goes perfectly with last weeks recipe of the week - Beef Casserole.

Enjoy and have a great weekend.



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