If you haven't served your child Brassica , now is the time to learn to cook and love the healthiest plant foods around.
Brassicas, which include broccoli, bok choy, cauliflower, collard greens, and their many botanical cousins, are anti inflammatory, low in calories, and chock-full of vitamins, minerals, fiber and sulfur-containing phytonutrients that help prevent cancer. So what's stopping us from eating these nutritional powerhouses daily? Proper preparation. Begin by dispelling the notion that brassicas must endure death by boiling - possibly the worst way to prepare them. Instead, try cooking methods such as the recipe below for new interesting flavorful additions to your dinner meal easy to prepare in just minutes.
Romanesco Summer Salad.
per serving: 147 cal. 10 g fat 4 g protein, 120 carbs, 4 g fiber 633 Sodium.
1 cup water
1 medium head Romanesco or regular cauliflower, cored and cut into bite size florets (about 5 cups)
2 teaspoons Dijon mustard
Grated zest of 1 lemon and 2 tablespoons fresh lemon juice
3 tablespoons olive oil
1 red bell pepper, chopped
1/2 cup thinly sliced red onion
1/3 cup chopped fresh dill.
3 tablespoon rinsed and drained capers, coarsely chopped
1 teaspoon vinegar (I use balsamic)
Cook Romanesco in the water for 2 or 3 minutes until crisp tender. Using a slotted spoon, transfer, Romanesco to a rimmed baking sheet or clean kitchen towel, spreading it in a single layer, to cool.
In a small bowl, whisk together mustard, lemon zest, lemon juice. Slowly add oil, whisking constantly to emulsify.
Put Romanesco in a serving bowl, Add bell pepper, onion, dill, capers, vinegar, toss gently to combine. Cover and refrigerate until ready to serve. It will keep for several hours.