It is not easy to stay healthy in this day and age. There’s just no time!

Jobs, kids, and a myriad of other family and social commitments leave us overextended, sleep deprived and undernourished. It is so easy to be lured to the “dark side” of convenient, processed fast foods, which happen to be highly addictive and inflammatory. Unfortunately, it isn’t until we get sick that we decide to make a change. Luckily, I did! After being diagnosed with Hashimoto’s Thyroiditis and 2 other autoimmune diseases, I knew that something had to give. That is when I returned to my roots… and vegetables! My passion for cooking the traditional foods of my youth was rekindled and I soon discovered the healing power of real food. The remarkable improvements in my health, energy and body composition inspired me to spend the next 10 years learning as much as I could about the effects of food (good and bad) on health. I am now a Holistic Nutrition Consultant and am anxious to share some interesting food facts and recipes that can restore your health, reset your body and revitalize your mind!

One of my favorites is a nutrient-packed recipe for “Cauliflower Tabbouleh” from Rebecca Katz’s The Healthy Mind Cookbook. Here is what you need:

• 1 1/2 pounds cauliflower cut into 1-inch florets

• 6 tablespoons freshly squeezed lemon juice

• 6 tablespoons extra-virgin olive oil 1/2 teaspoon ground turmeric

• 1/4 teaspoon each of ground cumin and ground coriander 1/8 teaspoon ground cinnamon

• 1/2 teaspoon sea salt

• 1/4 teaspoon freshly ground pepper

• 1 cup tightly packed coarsely chopped parsley 1/2 cup coarsely chopped tightly packed mint

• 1/2 medium cucumber, peeled, seeded, and diced 12 cherry tomatoes, halved

Place the cauliflower florets in a steamer basket and steam until just tender- crisp, 5 to 6 minutes. Remove from the heat and let cool slightly. Place the cooked cauliflower in the bowl of a food processor and pulse about 15 times, until the texture is fine, with pieces about the size of rice grains. (The course side of a grater can also be used.)

In a large bowl whisk together lemon juice, olive oil, turmeric, coriander, cumin, cinnamon, salt, and pepper. Add the cauliflower and toss well to coat. Taste, and adjust with a couple of pinches of salt if needed. When the cauliflower has completely cooled, fold in the parsley, mint, cucumber, and tomatoes. Serve at room temperature.

Servings: 6. Prep time: 15 minutes. Cook time: 20 minutes.

Cooking Tips

1. Cutting cauliflower into florets and letting them sit for 5 to 10 minutes helps bring out their hidden flavors and makes them more enjoyable.

2. Overcooking will cause 50% to 80% loss in nutrients. It will also destroy the complex flavor of cauliflower and produce a rotten egg smell. Cook no longer than 5 minutes.

3. Extra virgin olive oil brings out the flavor of cauliflower and offers added nutritional benefits.

Recipe Suggestions

I love the versatility of this recipe. It can be served as a main dish, as an appetizer or as a snack. I like to mix leftovers into some bone broth or use as a topping for soups!

 

Seasonal Cooking 

Cauliflower is available throughout the year, but its flavor peaks during the colder months. The grain-like texture when “riced” makes it a great substitute for bulgur or cracked wheat and it’s great for people on gluten-free and low-carb diets. I have substituted roasted winter squash and daikon radish for the tomatoes and cucumbers when the latter are out of season. You can also boost up the flavor with some diced scallions during spring and summer, or diced red onions during the fall and winter.

Health Benefits of Cauliflower 

1. Fights Cancer: Studies show that the components in cauliflower reduce the risk of cancer in people and can even kill cancer stem cells.

2. Boosts Heart Health: Cauliflower contains anti-inflammatory compounds and has been found (along with other cruciferous veggies) to support cardio-vascular health and improve blood pressure and kidney function.

3. Boosts Brain Health: Cauliflower is high in B vitamins and omega 3’s that support brain development and function.

4. Supports Detoxification: Cauliflower is full of antioxidants and phytonutrients that help the body detoxify. One cup of cauliflower contains 73% of the recommended daily value of vitamin C.

5. Supports Digestion: Cauliflower is high in fiber, which is essential for digestive health.

 Useful Tips to Eating Healthy!

1. Start small. Choose a specific goal. Something doable like:

• • Eliminating soda and sugary drinks

  • Eliminating one processed food from your diet

  • Adding a salad to one meal a day

  • Increasing the servings of vegetables per day

Slowly integrate more changes until it becomes second nature for you to choose healthy alternatives.

2. Make breakfasts, lunches and snacks in advance. Eating a protein filled breakfast will give you the energy you need to start your day and prevent mid- morning slumps. When you don’t eat breakfast, you are more likely to pick up a bagel with your coffee or dip into that box of Dunkin Donuts at work. Preparing these meals in advance eliminates the stress of trying to figure out what to eat or what to pack when everyone is rushing to get out the door. We will also be less tempted to reach for junk foods.

Breakfast suggestions:

• • Mini crustless quiches

  • Steel-cut oats

  • Leftovers

  • Sweet potato pancakes

Snack suggestions:

• • Apple slices and nut butter

  • Celery and carrots with hummus

  • Nut/Seed mix with fresh berries

  • Homemade oatmeal-nut bars

  • Hardboiled egg

  • Chicken salad with cucumbers or lettuce wraps

  • Plain yogurt topped with crushed nuts, seeds or homemade granola

3. Batch Cooking. Save time by cooking big batches of food at a time. Suggestions include

• • Roasting a big batch of veggies to use as leftovers in main dishes or soups

  • Making multiple casseroles at a time

  • Cooking 2 roasts or chickens at a time

  • Adding a couple of sweet potatoes or a winter squash to the oven whenever you’re roasting or baking anything. You can use them for breakfast pancakes or soups later

4. Make meal plans and shopping lists. This will not only save you time in the long run, but also save you money on wasted food. Organize your favorite recipes and schedule the time for cooking and researching foods and recipes. This initial investment in time will pay off in the end!

5. Learn to read labels and understand what is in the food you’re buying. The book “The Pantry Principle” by Mira Dessy is an excellent resource.

  And so I leave you with my new favorite quote:

“We are indeed much more than what we eat, but what we eat can nevertheless help us be much more than what we are.”

∼ Adelle Davis