the Brown bag

Cauliflower in brown butter sauce

• 1 head cauliflower, cut into flowerets
• 4 tbls unsalted butter
• 1 tbls Italian bread crumbs
• 3 tbls pine nuts, toasted
• 2 slices bacon, diced & cooked
• Salt & pepper to taste

Boil Cauliflower until fork tender in salted water. Drain & set aside.

Heat skillet and toast pine nuts and bread crumbs together, set aside. Fry bacon until crispy. Remove bacon and set aside. Remove excess grease from skillet. Melt butter until it bubbles and becomes medium brown in color.

Toss cauliflower, bacon, bread crumbs & pine nuts mixture with brown butter and serve.

Serving: 4 side dishes

Nutrition Fact:

Cauliflower:

is a vegetable belonging to the Brassica oleracea species, which also includes cabbage, Brussels sprouts, kale, broccoli and collard greens. The vegetable originated in the Northeast Mediterranean and is presently cultivated in most of the countries of the world. It has a white head and stalk and is surrounded by thick, green leaves. However, the stalk and the leaves are discarded and only the head (white curd) is eaten. Cauliflower can be had in the raw, cooked or pickled form, though it the raw form that holds the highest nutritional value.

Below is complete information on the health and nutrition benefits of eating cauliflower.

• The allicin in cauliflower is known to promote a healthy heart and reduce the risk of strokes
• Cauliflower contains selenium and vitamin C, both of which work together to strengthen the immune system.
• Cauliflower has been associated with the maintenance of a healthy cholesterol level.
• Being rich in folate, cauliflower is known to help improve cell growth and replication.
• The high amount of fiber in cauliflower improves colon health and can even help prevent cancer.
• Recently, it was found that cauliflower contains ‘indole-3-carbinol’, a substance that can prevent breast and other female cancers.
• The glucosinolates and thiocyanates, present in cauliflower, increase the ability of liver to neutralize potentially toxic substances.
• Cauliflower acts as a blood and liver detoxifier.
• Sulforaphane, a substance in cauliflower, can remove cancer causing chemicals and also stop the spread of cancer cells, even in the later stages of their growth.
• Researches have suggested that cauliflower contains certain phyto-chemicals that might help reduce the risk of some hereditary cancers. 

• Arthritis
• Asthma
• Constipation
• High Blood Pressure
• Kidney and Bladder Disorders

Tip of the Month

Do not go to a party hungry: eat a sensible, nutrition packed breakfast and lunch on the day to avoid overeating at the party.

Watch your portion: Go for small bite size portions of everything. This way you can sample all the different foods. Moderation is always the key.

Make a conscious choice to limit high fat and sodium items: these items are in fried food, dairy cream-based soups, cheese-filled casseroles, pies, and processed meats (salami, sausages, and most lunchmeats), some pastries and baked goods.

Limit alcohol: calories from alcohol tend to be stored in the abdomen. People who are overweight actually gain weight more easily when they consume alcohol.

Drink plenty of water: drink water all day long to keep your body hydrated. Alcohol and coffee can dehydrate your body.

Physical activity: take nice brisk walks with your loved ones and enjoy their company in the holiday season.

Visualize a serving sizes.

1 cup of fruit or veggies = the size of a baseball

Medium apple or orange = the size of a tennis ball

Medium potato = the size of a computer mouse

1 cup of lettuce = 4 leaves

1 once of meat = a matchbox

3 onces of meat = a deck of cards

8 onces of meat = thin paperback book