What’s So Great About Cauliflower?

Fall is fast approaching, and in the Midwest that means warmth and comfort food, like a piping hot bowl of oatmeal for breakfast. However, if you are living a naturally low-carb or paleo lifestyle, grains have been relinquished and substituted with vegetables, vegetables and more vegetables.

If you are tired of starting your day with eggs and bacon and a side of kale, then give this healthy recipe for low-carb, grain-free, Faux “Oat” Meal a try. Before you peek at the recipe, see if you can guess the secret ingredient…here’s a hint, it’s a cruciferous vegetable.

What’s So Great About Cauliflower?

Cauliflower is an excellent source of Vitamin C and a good source of Vitamin K, Folate, Choline, Vitamin B6 and Potassium. Cauliflower has bioflavonoids, indoles and other chemicals that protect against cancer. According to George Mateljan, author of the book, The World’s Healthiest Foods, “you will find several dozen studies linking cauliflower-containing diets to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer.” (1)

There are three systems in the body that are responsible for cancer development; detoxification, oxidative and inflammatory. Imbalances in one these systems increases the risk of cancer, even moreso when there are imbalances in all three. Cauliflower provides nutrients that support all three of these systems.

• Phytonutrients that activate and regulate detoxification enzymes
• Vitamin C, a potent anti-oxidant
• The anti-inflammatory nutrient Vitamin K

If you are looking to support your heart, cauliflower is an excellent source of folic acid as well as Vitamin B6. These two nutrients are necessary for metabolizing homocysteine. High blood levels of homocysteine damages the walls of the arteries and is associated with increased risk of cardiovascular disease.

(1) Mateljan, George (2007-05-01). The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. Midpoint Trade Books. Kindle Edition. 

Faux “Oat” Meal

Prep Time: 5 minutes
Cook Time: 12 minutes
Serves: 1-2

Ingredients

• 1 c. *Riced Cauliflower, Packed
• 1/3 c. Native Forest Organic Coconut Milk 
• 2/3 c. Filtered Water
• 2 Large Organic Eggs
• 2 Tbsp. Bob’s Red Mill Golden Organic Flaxseed Meal
• 2 tsp. Penzey’s Ceylon Cinnamon
• Pinch of Celtic Sea Salt
• NuNaturals Pure Liquid Vanilla Stevia 
• Choice of Toppings

Directions

*First things first, you need to “rice” your cauliflower. If you have a box grater, simply grate the flowerettes down to the stem. I use my VitaMix, which utilizes the whole cauliflower. Cut the cauliflower into chunks, add to canister, then add enough water until the cauliflower “floats” off the blade. With the lid on, pulse a few times until all the chunks are “riced”. Drain.

1. To a medium saucepan, add riced cauliflower, coconut milk and water.
2. Over medium heat, bring to low boil and cook until cauliflower is tender, about 10 minutes or so.
3. Remove from heat and whisk in eggs, then flax and finally cinnamon.
4. Add sweetener to taste.
5. Top with your choice of toppings, like fresh berries, sliced almonds and a splash of coconut milk.

Updates
At the request of a couple of readers, for an egg-free version, you can replace the eggs with a scoop of your favorite protein powder. I made a bowl with vanilla protein powder, added 1/4 c. of pumpkin, some pumpkin pie spice and topped with sliced almonds. It was delish.

Just made another variation, this time egg-free and flax-free. Instead of flaxseed meal, take 2 Tbsp. Nutiva Organic White Chia Seed and run through a coffee grinder. Mix together chia with 1/3 c. water, 1 scoop chocolate protein powder and set aside. Once cauliflower is soft add it to protein/chia mixture and whisk until smooth. Add cinnamon, sweetener and Bob’s Red Mill Unsweetened Flaked Coconut. Enjoy!