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Monday, September 24, 2012

Cauliflower Why It's Good For You

Cauliflower is a member of the 'white' family in terms of fruits and vegetables. Included in this group are other natural foods such as bananas, mushrooms, onions, and garlic. Cauliflower contains allicin, which can improve heart health and reduce the risk of strokes, and selenium, a chemical that works well with Vitamin C to strengthen the immune system. Cauliflower can also help to maintain a healthy cholesterol level.

Folate is also found in cauliflower, which is a B vitamin that is needed for cell growth and replication. For this reason, it is often recommended that women who are pregnant or may become pregnant eat significant amounts of cauliflower in order to help their unborn children develop properly.

Of course, cauliflower is an excellent source of fiber, which helps overall colon health and can even help prevent cancer. And, most recently, it has been discovered that cauliflower, as well as other cruciferous vegetables, such as brussel sprouts and cabbage. Studies show that they contain indole-3-carbinol, a substance that can affect the metabolism of estrogen in the body, and prevent breast cancer and other female cancers.

1 head cauliflower, cut into florets, trimmed of as much of the stems off as close as possible
2 large russet potato, peeled and cut into 1″ cubes boiled and mashed
1/4 cup sour cream
1 clove of chopped garlic minced fine
1/2 teaspoon garlic powder, oregano, parsley and basil
3 tablespoons grated parmesan cheese
1/2 teaspoon each, salt and pepper
 1  container or package of Italian flavored breadcrumbs or panko

Fill a large pot with water and boil cauliflower and potatoes till tender. Drain well and add to a large bowl.  Add sour cream, parmesan, herbs, garlic, salt, and pepper, and add to food processor, heavy duty mixer with a flat beat bar or even by hand until smooth and well-combined but still  a little chunky. Roll into Italian flavored breadcrumbs.  Place on a baking sheet and bake on 350 hot oven until browned and crisp around 45 minutes.