Broccoli and Cauliflower Pilaf

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

Broccoli and Cauliflower Pilaf2To 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.

This is one of the recipes from my book – Eat Real Foods – which was released this week!!! You can order your copy in the UK by clicking here and order your copy in the U.S by clicking here!

Aubergine and Cauliflower Curry

It isn’t difficult to find a recipe for the perfect curry but it is difficult to find a recipe that is as healthy as it is delicious! With this recipe I am confident that I have reached the best amounts of both! The combination of cauliflower and aubergine provide fantastic nutritional benefits, and that is not to mention the health kick provided by the added ginger and brown rice too.

As you will all know, I am a big lover of whole grain foods and serving this curry with brown rice will not only make it taste better but will also ensure you are nourishing your body at the same time! Whole grains contain a massive range of vitamins and minerals, many of which are lost when a grain is processed into a different product! So opting for the whole grain variety of any food will ensure that you are getting the best amount of health boosting properties in your meal as possible!

The following ingredients will serve two – three people:

1 onion, finely chopped
1 garlic clove, finely chopped
1 cup of uncooked brown rice
1 Tbsp. chopped fresh ginger
1 aubergine, chopped into 2cm chunks
1 small cauliflower, in small florets
1 yellow pepper, chopped into 2cm chunks
1 Tbsp. Curry Powder
4 Tbsp. tomato puree
A handful of coriander, chopped

aubergine_curry_cauliflowerSo to get started, the first thing you will need to do is cook the rice in a large pot of water over a high heat for 25 minutes until it is soft.  Then, remove it from heat and drain. Next, in a large frying pan, fry the onion, the ginger and the garlic for between three and five minutes.  Next, add the aubergine, cauliflower and yellow pepper with two tablespoons of olive oil.

The next step is to heat this pan over a high heat for between ten and twelve minutes. After this time these ingredients should all be cooked through.  You can then mix in the curry spice and tomato puree. Spend the next two minutes stirring the pan before you serve with the rice and then top with coriander.  Season with salt and pepper to taste if required.

Cauliflower, Sultana & Almond Salad with Turmeric Dressing

As crazy as this dish sounds, it is frickin’ unreal – like SO good!  So, I urge you to try it as soon as possible!  And the great news is that this dressing can be used to top a load of steamed or roasted veg as well.   I did an earlier post on turmeric called Turmeric is the New Kale!  So, check that one out to  read about all the amazing benefits of turmeric.  However,  I wanted to post just a quick blip on some of the benefits of turmeric anyhoo….. So check this list out below.

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Turmeric is SHAMAZING because…..

  1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.
  2. Reduces the risk of childhood leukemia.
  3. It’s a natural liver detoxifier.
  4. Turmeric may prevent and slow the progression of Alzheimer’s disease by removing amyloyd plaque buildup in the brain.
  5. It may prevent metastases from occurring in many different forms of cancer.
  6. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.

P1080799But the reason I combined this turmeric dressing with cauliflower is this….When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.  So there you have it guys, let’s go and make this salad!

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Grab these ingredients which I bet most of which you probably already have in your kitchen!

For the Salad:

1 Cauliflower, broken into small florets

2 small red onion, sliced

1/2 cup sultanas

1/2 cup toasted, shaved almonds

large handful of chopped coriander

For the Dressing:

4 Tbsp. apple cider vinegar

Juice and zest of 2 lemons

1 clove garlic, crushed

1/4 large avocado

1 Tbsp. turmeric

1 Tbsp. raw honey

pinch himalayan sea salt

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Heat your oven to 180C.  Toss the cauliflower florets with coconut oil -really rub it into them.  Season with black pepper and sea salt and roast for 15 minutes.  After the 15 minutes, add in the sliced red onion and cook for another 15-20 minutes until nice and tender.  Once cooked, you can add the cauliflower and red onion mix to a bowl and toast the flaked almonds in the same heated oven for max. 5 min.  Watch them carefully so that you don’t burn them.  Combine the almonds, sultanas and chopped coriander to the cauliflower and red onion mix.

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For the dressing, combine all the yummy ingredients into your food processor or blender and blitz away until you get this amazing bright orange looking dressing.  It’s wonderful to look at and to taste!  Coat the cauliflower salad with this dressing and you are good to go.  This salad could be one of my all time favourites!  Enjoy!

P1080913If you like this recipe, then whey not LIKE my Facebook page too!  Or if you’re interested in learning more about your diet and nutrition, why not set up an online nutrition counselling session with me HERE!