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Roast Cauli Salad

April 20, 2017

Have you tried roasted cauliflower yet? If you haven’t, you need to.. For years cauliflower was one of those foods that I found a bit blah and I rarely ate it unless it was drenched in a cheese sauce. But In recent years, cauliflower has kind of transformed into one of the most versatile and tasty veggies and honestly, it just tastes amazing when its roasted.

Key Nutrients

Cauliflower – Cauliflower has a high level of the phytochemical glucosinolates in it. These phytochemicals are responsible for the pungent or bitter taste in cruciferous vegetables, but more importantly glucosinolates can be converted into bioactive compounds that research has shown may help to reduce and protect against risk of cancer.

Pomegranate – Crazy amounts of antioxidants (more than red wine and green tea apparently!), pomegranate has been extensively studied for its protective effects against cancer and in particular has been linked to inhibiting cell growth in prostate and breast cancer.

Almonds – Providing an excellent source of monounsaturated fats and vitamin E, almonds also contain calcium and evidence shows they can reduce cholesterol and promote antioxidant and anti-inflammatory activity.

Roasted Cauliflower Ingredients

Recipe: Roast Cauliflower Salad

Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 2 people

Ingredients

  • 1/2 head cauliflower
  • 2 tbsp pomegranate seeds
  • 2 tbsp flaked almonds
  • 2 tbsp olive oil
  • salt + pepper (to taste)

Instructions

  • Pre-heat oven to 200 degrees celcius.
  • Rinse and chop cauliflower into small florets.
  • Using a baking tray, add 2 tbsp olive oil and heat in oven for a couple of minutes.
  • Add the cauliflower to the baking tray and toss in the olive oil. Cook for 30-40 minutes until nicely browned and crispy.
  • Once cooked remove from the oven and place cauliflower into a serving dish/bowl/plate. Top with pomegranate and flaked almonds.
  • Add salt + pepper to taste.
  • Enjoy x

Notes

Essential Equipment

Baking tray

Tips

I use baking paper to line the baking tray to roast, as this saves food sticking to the pan and the need to add more oil to the dish.
If you haven’t cracked into a pomegranate before, I’d definitely recommend watching a quick YouTube video.

Find your Ingredients

Cauliflower – fruit and veg aisle
Pomegranate – fruit and veg aisle
Flaked Almonds – baking aisle

Course Sides
How else do you enjoy cauliflower? I’d love to hear your comments and feedback below.

 

Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email amy@amysavagenutrition.com for further details. 

 

References:
Verhoeven, DT, Goldbohm, RA, van Poppel, G, Verhagen, H & van den Brandt, PA 1996, ‘Epidemiological studies on brassica vegetables and cancer risk’, American Association for Cancer Research, vol. 5, no. 9, pp. 733-748, www.ncbi.nlm.nih.gov.
Zarfeshany, A, Asgary, S & Haghjoo Jovanmard, S 2014, ‘Potent health effects of pomegranate’, Advanced Biomed Research, vol. 3, no. 100, www.ncbi.nlm.nih.gov.

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