Healthy Recipes:Cauliflower with Mustard and Minced Dill

from the American Institute for Cancer Research 

      Break the routine of mundane steamed vegetables by creating a great side dish with cauliflower.  Although part of the same nutritional superstar group as broccoli, cabbage, Brussels sprouts and kale, people often overlook the taste and disease fighting power of cauliflower.

      Its name comes from the Latin caulis, which means “stalk,” and floris for “flower,” and it likely originated in Cyprus and coastal northern Mediterranean.  Most cauliflower is white because the leaves protect the head from the sun, preventing chlorophyll development, but you can also find less common purple and golden varieties and green hybrids. 

      Mark Twain wrote, “Cauliflower is nothing but cabbage with a college education.”  Nutritionally, it is indeed high in antioxidants and vitamin C with good amounts of vitamins K and B6.  Cauliflower also contains an anti-cancer compound, sulforaphane, which is released when the vegetable is cut or chopped.  To preserve the vitamin and antioxidant activity, limit cooking time.

       Cauliflower is usually served with butter or oil, but this dish uses Dijon mustard to enhance the flavor.  Mustard has been around for over 3,000 years, and is made by crushing pungent little mustard seeds.  Dijon is a refined version which originated in Dijon, France, when Jean Naigeon created this type of mustard in 1856.  Mustard was made by combining mustard seeds with vinegar, but Naigeon used the liquid made from unripe grapes in place of traditional vinegar to produce a smoother type of mustard.

      Since many cauliflower recipes use cheese to enhance the flavor of cauliflower, replacing it with Dijon creates a healthier combination.  The combination of Dijon, dill, and the splash of lemon juice creates an unusual taste that is sure to please.  So, break away from serving common side dishes by making this great recipe.  It goes well with almost any chicken or fish entry.  Beyond just wonderful taste, you will be serving a powerful measure of nutrition.

Cauliflower with Mustard and Minced Dill

1 1/2 cup fat-free, reduced-sodium chicken broth

1 tsp. dill seeds

3 bay leaves

1 pound cauliflower, cut into bite-size pieces

1/2 Tbsp. lemon juice

2 tsp. Dijon mustard

1-2 Tbsp. minced fresh dill or 1/2 - 1 tsp. dried dill

Salt and freshly ground black pepper to taste (optional)

      Pour stock into 10-inch skillet.  Add dill seeds and bay leaves.  Cover and bring to a simmer.

      Add cauliflower, cover and continue to simmer for about 5-6 minutes or until cauliflower is tender.

      Uncover skillet and place in the refrigerator.  Let cauliflower chill in its stock for about 30 minutes.

      Drain cauliflower, reserving stock, and place in a serving dish.  Strain the stock and combine 1/4 cup of it with mustard, lemon juice and dill.  Drizzle sauce over cauliflower.  Season with salt and pepper to taste and serve.

Makes 4 servings.

Per serving: 35 calories, 0 g total fat (0 g saturated fat), 7 g carbohydrate, 2 g protein,

3 g dietary fiber, 150 mg sodium. 

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $87 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its Web site, www.aicr.org. AICR is a member of the World Cancer Research Fund International.