Cauliflower & Broccoli Bake with Toasted Almonds Recipe

Cauliflower & Broccoli Bake with Toasted Almonds Recipe

All About Those Cruciferous Vegetables Again!

Cruciferous vegetables belong in the Brassica family of vegetables.   These include: broccoli and cauliflower, and also arugula, bok choy, Brussels sprouts, cabbage, collard greens, daikon, kale, kohlrabi, radish, rutabaga, turnip, wasabi and watercress.

What’s in them?

They contain lots of folate, vitamin C, vitamin E, vitamin K; selenium; flavonoids, glucosinolates and polypohenols; and many more!

What do they do?

They also have the following properties: anti-bacterial, anti-fungal, anti-inflammatory, antioxidant, hypoglycemic, lipid-lowering and neuroprotective effects.

What are they effective for?

Heart Health

They contain lots of antioxidants and fibre, and they have lipid-lowering properties.  Studies have even shown improvements in cholesterol numbers!

Cancer

Its strong antioxidant and anti-inflammatory properties help to eliminate carcinogens via detoxification and changes the signals that cells send to one another that leads to cancer

Here’s the Recipe!

With that in mind, here is a great recipe that I found in one of my current favourite cookbooks called Quinoa The Everyday Superfood 365.

Ingredients

  • 3 cups    cauliflower florets
  • 3 cups    broccoli florets
  • 2 cups    milk
  • ¼ cup    quinoa flour
  • 1 tsp      prepared mustard
  • ½ tsp     fresh garlic, minced
  • ½ tsp     salt
  • ¼ tsp     black pepper, ground
  • pinch     nutmeg, ground
  • 1 cup     shredded aged cheddar cheese
  • 1 cup     raw almonds, sliced

Directions

  1. Move the top rack of the oven to accommodate a 9 x 13 inch (3.5 L) casserole dish, with a second rack underneath to toast the almonds.
  2. Preheat the oven to 350˚F (180˚C) and grease the 9 x 13 inch casserole dish or spray with cooking oil.
  3. Steam the cauliflower and broccoli together in a large saucepan until it is just barely tender.  Place them in the bottom of the baking dish.
  4. Combine the milk, quinoa flour, mustard, garlic, salt pepper and nutmeg in a medium saucepan over low heat.
  5. Simmer and whisk the mixture until the flour is well blended.
  6. Add the cheese as the mixture begins to thicken.
  7. Continue cooking and whisking until the cheese is melted, and the mixture is smooth and coats the back of a spoon.
  8. Pour the sauce over the vegetables.
  9. Bake the casserole uncovered in the oven for 20 minutes, until hot and bubbly.
  10. After the casserole has baked for 13 minutes, place the sliced almonds on a small baking sheet on the bottom rack of the over, under the casserole.
  11. Toast the almonds for 7 minutes, until fragrant and lightly toasted.
  12. Remove both the casserole and the toasted almonds from the oven, sprinkle the almonds generously on top of the casserole.
  13. Immediately serve!

 

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Here are a few more posts on healthy recipes that you might also be interested in:

 

 

 

References

  • Green P & Hemming C.  2010.  Quinoa The Everyday Superfood 365.  Whitecap Books: Vancouver, BC.

 

 

 

#drmoirakwokND #cleaneating #healthyeating #healthyrecipes #nutrition #yummy #cruciferousvegetables #broccoli #cauliflower #Brusselssprouts

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