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Veggie classic: creatively prepare healthy cauliflower


In soups or curries, as a flour or meat substitute: cauliflower can be used in many ways

Although cauliflower is popular with many Germans, it has long been considered old-fashioned and somewhat provincial. But now there are more and more modern recipes with the tasty vegetables. The healthy cabbage is suitable for soups and curries, but also as a flour or meat substitute.

Delicious and healthy

Cauliflower is one of the most popular vegetables in Germany. The florets not only taste delicious, they are also healthy and low in calories. Another advantage of the vegetable: it can be prepared in a variety of ways. This is indicated by the Federal Association of Fruit and Vegetable Producer Organizations (BVEO) in a press release.

Low-calorie vegetables

Cauliflower, cheese cabbage or cauliflower - cauliflower has many names and is primarily convincing with its fine, mild aroma and its digestibility.

In the past, vegetables were often cooked softly in light sauce in this country. But now the vegetables are incredibly trendy, not least because of their low-carb qualities.

There are countless hip varieties: from violet to orange to the small green spiral turrets, the Romanesco.

Cauliflower is ideal for a gentle, healthy diet and is therefore ideal for children.

With a high water content and just 23 calories per 100 grams, the cabbage is also the perfect food for everyone who likes to take the topic of "pleasure" lightly.

Full of vitamins and minerals

Cauliflower contains ball vitamins as well as numerous vitamins and minerals. These include B vitamins, vitamin C, folic acid and cancer-inhibiting glucosinolates as well as vitamin K.

Because of the latter, caution is advised in people who take blood thinners such as Marcurmar, since vitamin K promotes blood clotting and thus counteracts the medicines.

With larger quantities, the dosage of the medication would have to be adjusted accordingly in advance in order to avoid possible life-threatening complications.

This applies to all blood thinners based on so-called phenprocoumone.

New in-vegetables for the foodie scene

Delicious cauliflower recipes can be found on the Internet, among other things.

In its communication, BVEO also points out some ideas for discoverers of new dimensions of taste.

For example, on cauliflower pizza. Even if the name suggests cauliflower rather than topping, there is something completely different behind the name. Because the cabbage is not on the pizza - it is the basis.

This is one of the reasons why cauliflower is considered the new in-vegetable of the foodie scene in New York.

Cauliflower roasted as a meat substitute

Cauliflower tastes raw, fried, gratinated, steamed, cooked, blanched, deep-fried or pureed.

As a perfect all-rounder, it not only cuts a fine figure as a side dish or in a salad, but also in soups, curries or as a soloist on the plate.

It is also a perfect flour substitute in pizza or - as a crispy, juicy cauliflower steak - a fantastic meat substitute.

In addition, there is its surprisingly versatile potential and many impulses from foreign kitchens such as Arabic or Asian.

Cauliflower has been in the limelight for some time now - for example in Thai curries, pakoras, as tandori vegetables or fried with a spicy yoghurt sauce.

Important tips for preparation

In its communication, the BVEO gives some important tips on preparation. The first thing to do is to remove the foliage and brown spots.

Then quarter the head and cut out the stalk in the middle with a knife. The roses fall apart so to speak.

If one or the other florets are still too big, simply break them apart again with your hands.

Then carefully clean everything in a colander under cold running water. Washing is important because there can be sand and soil between the florets.

If you want to cook your head as a whole, ideally place it upside down in a bowl of cold water for about ten minutes. Unwanted visitors such as small insects or snails come to the surface of the water.

Another tip from BVEO: The inner, fine green leaves can be used as an ingredient in hearty soups or healthy smoothies.

Store in the refrigerator

When shopping, make sure that the heads are tight and closed. It is also worth taking a close look at the leaves. They should be crisp green and close to the head.

In addition, the stalk should be nice and juicy and the head should have no stains.

Cauliflower tastes best fresh. However, it can be stored in a cool place or in the refrigerator for a day or two if the leaves are not removed.

If you want to store it longer, blanch the individual florets and freeze them in freezer bags.

This prevents the typical smell of cabbage when cooking
If you want to avoid the typical smell of cabbage when cooking, simply add a bay leaf or a dash of wine vinegar to the cooking water.

A dash of milk or lemon in the cooking water helps the cabbage to keep its color!

Steaming is particularly gentle. Because the cabbage loses the least nutrients. Sauté the florets in a saucepan with a little olive oil for about a minute over medium heat.

Then fill the pot with water so that the cabbage is half covered with liquid, cover it and let simmer for about 8-10 minutes.

Heat sensitive cabbage

If you want to bake cauliflower, marinate the florets with olive oil, salt and pepper. Then roast on a greased baking sheet or in a baking dish at 200 ° C for about 20 minutes in the oven until the cauliflower is golden brown.

You can also fry the florets in butter or hot rapeseed oil in the pan. Stir occasionally. Take out after 8-10 minutes and you're done!

Cauliflower remains particularly crisp when blanching. Bring about 4 liters of water to the boil for 500 g of cauliflower. Then cook the florets (covered!) For approx. 3 minutes, then put them directly in ice water and let cool.

If you cook cauliflower, you should make sure that it is sensitive to heat. To keep the aroma and as many of the vital substances as possible, do not cook the cauliflower for too long.

Florets are best cooked in boiling salted water for around 4-5 minutes. A whole head takes about 15-20 minutes.

There is also a delicious recipe for a cauliflower pizza dough on the BVEO website. (ad)

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