Umami Fried Cauliflower
Cauliflower curbs carb cravings in this mock fried rice dish. Crisp-tender fresh vegetables unite with creamy cauliflower ‘rice’ for a balanced bite. The tamari lends a grounding umami note while the rice vinegar brightens, and the rich toasted sesame oil ties all the flavors together.
1 medium head cauliflower
4 Tablespoons butter, separated
1 cup fresh English peas
2/3 cup scallions, chopped
4 Tablespoons tamari, separated
3 Tablespoons rice vinegar, separated
4 eggs, lightly beaten
2 cloves garlic, finely diced or pasted with microplane
2/3 cup grated carrot, approximately 2 medium carrots
2 Tablespoons toasted sesame oil, or to taste
cilantro, for garnish
hot sauce, to taste
- Remove outer leaves from cauliflower and chop florets into quarters.
- Pulse florets in food processor until rice texture forms.
- Heat 1 Tablespoon butter in large cast iron skillet or wok on medium high.
- Add peas, scallions, 2 Tablespoons tamari, and 1 Tablespoon rice vinegar. Sauté until vegetables are crisp tender and liquid has evaporated. Set aside.
- In the same pan, heat 1 Tablespoon butter and soft-scramble eggs with garlic and 1 Tablespoon tamari. Set eggs aside.
- Heat remaining butter and sauté cauliflower ‘rice’ with carrot and remaining tamari and vinegar for 2 minutes. Add peas, scallions, and eggs, and cook for another minute.
- Remove from heat and drizzle with sesame oil.
- Balance flavors with tamari and vinegar if needed.
- Garnish with cilantro and hot sauce to taste.
Yield: 4 servings
Author: Diane Davidson, Natural Chef in training
Cauliflower, Fresh Peas & Scallions
Cauliflower is a brassica vegetable that is available year round and peaks during the frosty winter months as it thrives in cold and develops a uniquely sweet flavor. The most familiar and available form of cauliflower is white, although it also grows in purple, orange, and light green varieties. This brassica is excellent for weight control, as it packs a lovely carb-like crunch, while containing only 29 calories per cup. As a cruciferous vegetable, it contains a very high concentration of health-promoting sulfur compounds. The sulfur compounds present in cauliflower have been shown to protect against stomach cancer, breast cancer, and prostate cancer. The sulfur compounds also aid the liver in producing enzymes that neutralize potentially toxic substances, making it and excellent detoxifier. This crucifer is also an excellent source of vitamin C, vitamin K, homocysteine-regulating folate, and cholesterol-controlling fiber. It is a good source of heart-healthy B6, sleep-promoting tryptophan, blood sugar regulating manganese, omega 3 fatty acids, and acne healing pantothenic acid (World’s Healthiest Foods).
Selecting good quality cauliflower is straightforward. Choose organic, healthy looking head that are clean, with creamy white compact curds and tight bud clusters. Heads that are surrounded by thick green leaves tend to be fresher and better protected against the elements, both in nature and in handling. Size does not affect the nutrient of flavor quality of cauliflower, so select whatever size head suits your cauliflower needs. Brown spots, dull coloration, and small flowers are indictors of subpar cauliflower.
Cauliflower will remain fresh for up to 7 days when properly stored in a tightly sealed plastic bag in the refrigerator. Do not wash until ready to use. Once it is cut, it should be used within a couple of days as the vitamin C content degrades quickly.
Fresh green peas are quite nutritionally dense, rich in vitamin K, manganese, vitamin C, fiber, vitamin B, vitamin A, folate, and phosphorus. They help to balance blood sugar, are anti-inflammatory and full of antioxidants, and protect against cancer. Peas contain a unique assortment of phytonutrients, such as health protective polyphenol. Coumestrol in particular has shown to protect against stomach cancer.
Scallions are one of the richest sources of vitamin K, which aids in normal blood clotting, helps protect against osteoporosis, and prevents oxidative cell damage. Health-promoting sulfur compounds protect against heart disease and cancer.
Check my facts at whfoods.org