Cruciferous vegetables such as broccoli and cauliflower have unique nutritional properties compared to other vegetables. This is because they are packed with phytonutrients—potent anti-cancer agents.
Broccoli is great for fighting disease in the body and can really help to keep you healthy when you consume it regularly. As with many foods, it is best for your body if you eat it raw, but there are still health benefits to be gained when you cook it first. Broccoli is an excellent source of vitamin C as well as vitamins A, E and K! Cauliflower is also fantastic for your health and can be very beneficail when consumed often. Cauliflower is particularly good for the immune system because of the folates and vitamin C found within. Your heart also stands to benefit when you eat cauliflower because it helps to lower your cholesterol levels.
To make this dish for two to three people, you will need the following ingredients:
1 tbsp of coconut oil
4 cloves of garlic, peeled and minced
1 /2 a cup / 3oz / 100g of broccoli
1/2 a cup / 3oz / 100g of cauliflower
1 inch (2.5cm) of fresh ginger, peeled and minced
2 cups / 14oz / 400g of brown rice, cooked to packet instructions
1 tsp of ground turmeric
1 tsp of ground curry powder
1 tsp of ground chilli powder
1 tbsp of ground cilantro (coriander)
1⁄2 cup / 2 3 ⁄ 4oz / 75g of cashew nuts, chopped
To get started you will need to place the coconut oil in a large saucepan on a high heat to warm for a couple of minutes. You can then add the garlic and then gently sauté for two to three minutes.
The next step is to add the cauliflower and broccoli and continue to cook for 10 minutes, or until it becomes slightly crisp. You can then add the ginger and brown rice to the pan before stirring in the turmeric, curry powder, chilli, and cilantro. You must then reduce the heat and cook on a low setting for a further 10 minutes, adding a splash of water if the mixture becomes dry. Finally, divide between plates, garnish with cashew nuts, and serve immediately.