January is the Monday of the year. It is the month, so to speak, of good intentions and recipes with cauliflower. Perfect food to introduce in one detox diet, typical vegetable of the season winter, should never be missing on the table. White, green, yellow and purple are the colors of the inflorescences that cauliflower can have. Contains very few carbohydrates and calories: only 25 calories per 100 grams of product, with a very high satiating power. The beneficial properties of cauliflower have been known since ancient times, so much so that it was used as a method curative.
Cauliflower has an infinity of micronutrients that help our body achieve an inner balance and a consequent outer beauty.
Rich in substance antioxidants, potassium, iron, calcium, folic acid, vitamin A, C vitamin and fibers. The latter increase the sense of satiety, keep blood sugar levels under control and purify the intestine.
Antioxidants play an action against free radicals and help prevent degenerative diseases. The most powerful of the antioxidants, which is also present in cauliflower, broccoli, cabbage, Brussels sprouts is sulforaphane. Several scientific studies and experiments have shown that the sulforaphane it helps to counteract the development of cancer cells and is very important for liver health. Cauliflower helps prevent some seasonal ailments and the presence of vitamin C facilitates the absorption of iron: when eaten raw, the vitamin C content is higher than that found in an orange. It also helps control blood sugar levels and is indicated in case of diabetes. To fully enjoy these properties it is advisable to consume it three times a week.
We offer you two recipes with cauliflower light and tasty to introduce this vegetable into our diet, without giving up the pleasure of good food, which always makes us happy.
Sardinian fregola with olives and cauliflower
Porceddu, culurgiones, malloreddus and seadas la Sardinia and much more. It is made from recipes, albeit light and without the use of meat or fish, fully represent the intense flavors and culinary traditions that make it a unique land.
There fregola is an ancient pasta obtained from the processing of durum wheat semolina and water: small irregular spherical balls worked by hand and then dried in the oven. A matter of pride for all the grandmothers who meticulously dedicate themselves to its preparation. The fregola is also found in supermarkets, not only in Sardinia, and this makes its use faster.
One of the specialties is fregola with olives and cauliflower. A recipe with authentic flavors, originally fromisland of Sant’Antioco, heart of the Sulcis Inglesiente. An island that contains unique specialties, secret recipes and the land of Carignano: a red wine that goes divinely with this dish.
We begin its preparation with a dose for 4 people. Wash 500 grams of cauliflower and cut all the florets a little at a time. Boil them in salted water for about 10 minutes. It is important that they stay crunchy! Drain but keep the broth, you will need it for cooking the fregola! Take a large pot and sauté lightly with one onion cut into thin slices and four tablespoons of extra virgin olive oil. Add 300 grams of fregola and let it toast for a few seconds. Add the boiled cauliflower, 200 ml of tomato puree, two ladles of broth, 100 gr of green olives and a sprinkling of chilli. The cooking of fregola is similar to that of risotto. As soon as the broth is absorbed, it will be necessary to add more. Proceed like this until completely cooked. This dish can be enjoyed with one liquid consistency or a little drier. The ideal would be to serve this hot dish with flakes of pecorino cheese seasoned and a drizzle of olive oil. It is a recipe that heats up on dull days, a dish that makes you forget you are on a diet, a dish that recalls that uncontaminated land with the intense scent myrtle and saltiness.
A very quick salad in its preparation and composed of raw vegetables” which allow to keep the properties intact.
Boil the chickpeas in salted water and let them cool. Cut the cauliflower florets and the peppers with thin washers. Peel the apple and cut it into slices. Take a bowl and start composing your salad: chickpeas, cauliflower, peppers and green apple add some nuts chopped and sesame seeds. Prepare a sauce of anchovies, capers, olives and extra virgin olive oil. Chop the ingredients with the help of a blender. The result will be a creamy sauce. Season and taste, you will be surprised.
The recipes and images in this article were created by Giorgia Dessì. For more tips and ideas follow his Instagram page @unoscattoatavola