Food and Recipe of the Month: Parsley and Mushroom Cauliflower Risotto

Care of Andrea Howe of Glowing on Greens Parsley is often an underrated ingredient used as simple garnish for added colour. However, it is worth much more credit due to it being packed full of vitamins, minerals, and with many health benefits. Parsley contains special antioxidants that fight free radical damage which can lead to the development of cancers and inflammation. This can benefit those with arthritis, chronic inflammation, or injured muscles. Parsley is also an excellent source of vitamin C which is key in fighting disease and cancers. As well, its high potassium content leads it to be a natural diuretic helping relief from bloating, edema, or water retention. Parsley can be incorporated into a variety of dishes like tabbouleh, smoothies or juices, risotto, and more! Check out this savoury mushroom cauliflower risotto recipe with fresh parsley. Ingredients (makes 2 servings):  1 cup vegetable broth  1 tbsp olive oil  1 tbsp vegan butter  1lb white mushrooms, sliced  1/2 white onion, diced  4 cloves garlic, minced  1/2 head of cauliflower  1/4 tsp red pepper flakes  1/2 tsp dried thyme  1/2… Read More

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Food & Recipe of the Month: Red Curry Cauliflower

Care of Andrea Howe of The cauliflower is yet another superfood to add to the list. This cruciferous vegetable can be deceiving from its simple exterior, yet nutrient-packed interior. Cauliflower is known for its high antioxidant content such as its glucosinolates. These antioxidants have been shown to slow the growth and development of cancer cells. Along with this, it contains carotenoid and flavonoid antioxidants which can have cancer suppressing effects, as well as reducing other diseases such as heart disease. Another benefit is its sulphur content. Although smelly, the antioxidant sulforaphane can stop cancer growth and reduce high blood pressure. Cauliflower’s mild flavour makes it a great hidden ingredient in sauces, salads, or even carb-replacers. It can be shredded to replace rice, boiled and mashed to replace potatoes, or blended to make a cheese sauce. Cauliflower has a great source of fibre and has a low calorie count, resulting as an aid in weight loss. This versatile vegetable is super tasty and beneficial for our health. Try this easy red curry cauliflower dish to please your palette and your body! Red Curry Cauliflower Ingredients 1 tbsp oil 2 tbsp red curry paste 1/2 red pepper, sliced… Read More

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Cauliflower Mac and Cheese

Care of Ashley Sauve Fall is a time of comfort foods, and mac and cheese is basically the ultimate comfort food. This recipe is low fat and uses a creamy vegetable-based sauce. It is the ULTIMATE, guilt-free, healthy mac and cheese recipe! Serves 6 Ingredients 1 small head cauliflower, chopped 1lb macaroni of choice (rice, corn, whole wheat, quinoa etc.) 1 teaspoon coconut oil 1⁄2 large yellow onion, diced 1 clove garlic, minced 6 tablespoons nutritional yeast 1 teaspoon Dijon mustard 1 teaspoon salt 1⁄4 cup Daiya cheddar shreds 1⁄4 teaspoon smoked paprika 1⁄2 – 1 cup unsweetened coconut milk (the kind sold in cartons) Directions 1. Steam the cauliflower until very soft, about 12 minutes. 2. Cook the macaroni as per package directions. 3. Heat coconut oil in non-stick frying pan, add garlic and onion and sauté until soft (about 8 minutes). 4. In a blender or food processor, combine cauliflower, garlic, onion, nutritional yeast, Dijon, salt, Daiya shreds, and paprika. Add the coconut milk and blend until smooth, adding more if necessary. 5. Pour the sauce over the macaroni and serve with steamed broccoli for Mac ‘n Cheese & Trees!… Read More

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Go Crazy for Cauliflower

Care of Ashley Sauve When looking for a food high in antioxidants, cauliflower might not be the first thing that comes to mind. Rather than spending big money on freeze-dried berry powders, it will benefit your diet to give this humble veggie a chance! Cauliflower is an excellent source of the antioxidant vitamin C and a great source of manganese. It also contains a wide variety of phytonutrients, giving it anti-cancer superpowers! Cauliflower is also an excellent source of anti-inflammatory vitamin K. Anti-inflammatory diets have become a hot topic lately as research has begun pointing toward chronic inflammation as a risk factor for illness. Inflammation-related illnesses include Chron’s disease, inflammatory bowel diseases, ulcerative colitis, irritable bowel syndrome, and type 2 diabetes (just to name a few)! Reduce your risk of illnesses like these by choosing cruciferous vegetables like cauliflower at least 3-4 times each week. Better digestion is another great perk of eating cauliflower. Not only is it high in dietary fibre (important for keeping digestion moving at a healthy pace) but it also contains the compound sulforaphane. Research has determined that this compound can help protect stomach lining by preventing harmful bacteria from clinging to the stomach wall.  Most… Read More

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