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Cauliflower - Loaded with Nutrients
CARLA HALEY-HADLEY
TEXARKANA, ARKANSAS
I’m not going to lie, cauliflower is probably one of my least favorite vegetables. I have tried it several ways and just can’t seem to find a way to love it. At the supermarket one day I saw a bag of cauliflower rice in the freezer section so I decided to give it a try.
You may be asking, what is cauliflower rice? It is raw cauliflower that has been grated down to a consistency almost like rice. Like cauliflower itself, it can be eaten raw or cooked to soften it up and create a texture more like traditional rice. You can make it yourself, or you can buy it pre-made at the grocery store. Having tried it, I’ll be sticking with my brown rice.
However, for those who love cauliflower, it is a source of vitamin C, an antioxidant that may reduce your risk of heart disease and certain cancers. It also helps protect skin from bruising, helps heal cuts and keeps gums healthy. Eating foods with vitamin C helps the body absorb iron. You will also find folate, which may reduce your risk of heart disease. Eating foods with folate before pregnancy helps lower the risk of delivering a baby with neural tube defects. Cauliflower also provides potassium, vitamin K and fiber. Potassium helps maintain healthy blood pressure, vitamin K helps build and maintain strong bones, and fiber helps control cholesterol and keeps you regular.
Cauliflower is in season from May to June and September to November and is readily available at your local supermarket or farmers market, making it easy to access. It is an inexpensive vegetable for all occasions and can be added to salads along with cabbage and other green vegetables.
To choose cauliflower, look for white, firm heads without brown spots or bruises. Rinse cauliflower, trim leaves and remove center core. Cut or break into florets, if desired. Store it in a perforated plastic bag in the refrigerator and use within 3 to 5 days.
Some ways to use cauliflower include serving it raw with a dip. Or steam a whole head for 15 minutes until crisp tender, or steam florets for 7 to 10 minutes. Serve with lemon butter or cheese sauce. You can also microwave on high with 2 tablespoons water for 8 to 10 minutes for a whole head or 4 to 6 minutes for florets. Season with warm olive oil, garlic and oregano.
Try stir-fry for a new take on cauliflower. Stir-fry in 1 to 2 tablespoons of olive oil for 3 to 5 minutes. Enjoy with soy sauce or teriyaki sauce. You can also bake in the oven at 400 degrees F. On foil lined baking sheet, place 1 medium head of cauliflower, cut into wedges. Drizzle with 2 tablespoons oil. Turn over and drizzle the other side with 2 tablespoons oil. Roast until tender and golden, about 20 minutes.
Try this recipe for Roasted Garlic Cauliflower. With the grated parmesan cheese and garlic, it has a good flavor.
Roasted Garlic Cauliflower
3 tablespoons minced garlic
3 tablespoons olive oil
1 large head cauliflower, separated into florets
1/3 cup grated Parmesan cheese
Salt and black pepper to taste
1 tablespoon chopped fresh parsley, optional Preheat oven to 400 degrees F. Place the olive oil and garlic in a large bowl. Add cauliflower and stir to mix. Pour into casserole dish that has been sprayed with nonstick cooking spray. Season with salt and pepper to taste. Bake for 20 to 25 minutes, stirring halfway through and cover with foil. Once done, top with Parmesan cheese and parsley. Broil for 3 to 5 more minutes, until golden brown. Serves 6.
Nutrition per serving: 118 calories; 8.2 g fat; 8.6 g carbohydrates; 4.7 g protein; 4 mg cholesterol; 111 mg sodium, 444 mg potassium. ∆
CARLA HALEY-HADLEY: University of Arkansas
Quiche-Eggs in a Pie Crust
This Quiche Lorraine with bacon, swiss cheese and scallions will be perfect for your Christmas breakfast.
CARLA DUE
TEXARKANA, ARKANSAS
Quiche is a savory egg custard baked in a flaky pie crust shell. Eggs in a pie crust, what is not to love?
The base of quiche is made of milk, cream, and eggs. You probably have a plethora of ingredients in your refrigerator to add in. The add-ins can include meats, seafood, cheese, spices, and vegetables. Perfect quiche is creamy and soft baked in a pie crust, although crustless quiche is also an option.
If you have the time, make your own pie crust. Any traditional pie crust recipe will work, just omit the sugar if it is in the recipe. If using frozen piecrust choose the deep-dish size.
Avoid a soggy crust by baking it first. As the pie crust bakes, its fat will melt. The melting fat causes the pie crust to shrink down the sides of the pie dish. To keep it from completely losing its shape, weigh it down with pie weights o even dry beans. Line the pie dough with parchment paper first, then pour in pie weights (2 packages will be needed) or even dry beans. To prevent the pie edges from overbaking add a pie shield or aluminum foil wrapped around the crust top. Bake until the edges are lightly brown. Then remove the pie weights and prick the crust with a fork. Bake crust for about 8 more minutes.
Eggs are essential for a quiche. The magic number for a good quiche is
4 eggs when baking it in a nine-inch deep dish pie pan. It may seem like a lot but remember one quiche feeds a lot of people.
Milk is the next essential ingredient. If you have heavy cream, it will add a great dimension to your quiche or substitute half-and-half.
If you do not have those, whole milk will work. Other dairy substitutions like sour cream or crème fraiche will be a poor substitute. Beat your eggs and milk or cream, then whisk in your add ins.
When adding filling ingredients, they should be cooked, not raw.
Pieces should be cut small and drained well. It is best to pat them dry before using because excess moisture will create a soupy quiche.
Some classic filling combinations are Cheddar cheese and ham or sautéed onion or shallots, bacon and Swiss or Gruyere cheese. Shallots are in the same allium family as onions, but they have a deeper flavor with notes of garlic. Spinach, kale, bell pepper, and tomatoes can be fresh. Pour filling into crust and bake until just about set.
Baked custards should be removed from the oven before the center is completely set. The center will jiggle slightly when gently shaken.
Custard will continue to cook after it’s removed from the oven and the center will firm up quickly. Overbaked custard may curdle. Test for doneness with a thin-bladed knife. Insert knife about 1 inch from the center of a one-dish custard; midway between center and edge. If knife is clean when pulled out, the custard is done.
If any custard clings to the blade, bake a few minutes longer and test again. Fillings containing cheese may test wet even after they are done. Tap or gently shake the dish; remove quiche from oven when the center is almost set but still jiggles a bit.
If you make extra you can freeze it. Allow baked quiche to cool completely, then cover tightly with aluminum foil and freeze for up to 3 months.
Bake this Quiche Lorraine with bacon, Swiss cheese and scallions. It will be perfect for your Christmas breakfast. Of course, you can change it up by adding vegetables that you might have on hand.
Quiche Lorraine
• 1 (9 inch) deep dish pie crust, prebaked • 12 slices bacon
· 1 cup shredded Swiss cheese
· 1/3 cup minced scallions or onion, sauteed
· 4 eggs, beaten
· 2 cups cream or whole milk
· 3/4 teaspoon salt
• 1/4 teaspoon white sugar
• 1/8 teaspoon cayenne pepper
1. Preheat oven to 425 degrees F.
2. Place bacon in a large skillet, and fry over medium-high heat until crisp.
3. Drain on paper towels, then chop coarsely.
4. In a medium bowl, whisk together eggs, cream, salt, sugar, and cayenne pepper.
5. Add in bacon, cheese, and onion. Mix well.
6. Pour mixture into pie shell.
7. Bake 15 minutes at 425 degrees.
8. Reduce heat to 300 degrees F and bake an additional 30 minutes, or until a knife inserted 1 inch from center comes out clean.
9. Allow quiche to sit 10 minutes before cutting into wedges. ∆
CARLA DUE: University of Arkansas