Poor cauliflower, the lonely vegetable left on crudité platters at baby showers and potlucks. So often walked past in the produce section as most grab its green neighbour. But did you know? Cauliflower contains vitamin K. Vitamin K helps your body heal wounds, maintain your blood vessels and keep your bones healthy. A super important vitamin for us runners. Cauliflower is low in calories (ONLY 25 calories per 1 cup (250 mL)) and contains 2 g of fiber for the same size serving. The following recipe will have you and your family reaping all the health benefits cauliflower has to offer, while enjoying a mouth watering dish. From my HAPPY HEALTHY KITCHEN TO YOURS!
Curried Cauliflower and Kale Salad with Cashews and Dried Cranberries *serves 6 (as a side dish)
Tired of the same old side dish? Prepare this delicious and vegan dish once, and I guarantee, you and your family will be hooked. Leftovers can be packed up on their own (for a brown bag lunch) or tossed with tuna or salmon for added protein.
Dressing
3 tbsp (45 mL) prepared mango chutney
1 tsp (5 mL) balsamic vinegar
½ tsp (2 mL) each; minced fresh ginger, minced fresh garlic and finely grated orange zest
Salad
1 medium head of cauliflower, cut into florets *should equal about 6 cups (1.5 L)
2 tbsp (30 mL) melted coconut oil or vegetable oil
1 tbsp (15 mL) curry powder
½ tsp (2 mL) each; ground cinnamon and salt
4 cups (1 L) packed baby kale leaves or chopped kale
½ cup (125 mL) whole raw cashews
1/3 cup (75 mL) dried cranberries
Whisk together dressing ingredients and set aside. Preheat oven to 400 F (200 C). Toss cauliflower florets with oil, curry powder, cinnamon and salt. Place on a baking sheet lined with parchment paper and bake for 45 minutes, tossing every 15 minutes. Remove from oven and cool. When ready to serve toss cauliflower with kale, cashews, cranberries and reserved dressing. Makes about 6 cups (1.5 L)
Nutty Trivia: Cashews play a big role in this dish. Vitamin K (in both kale & cauliflower) is a fat-soluble vitamin. Our bodies can better absorb this vitamin when it is eaten along with fat. The super healthy fat in cashews will help our bodies absorb the vitamin k in this dish.
Charmaine Broughton-Dunn is a trained chef, cooking instructor, and food writer for a number of national publications. She is an avid runner (completing dozens of marathons and triathlons) and is a very proud ambassador of Mizuno Running. Charmaine has appeared on City Line, Toronto’s Breakfast Television and is a regular guest on Rogers Daytime sharing her love of food and cooking.
Most importantly; Charmaine is the mother of two active boys, Tyler & Colgan. Charmaine understands the importance of preparing healthy wholesome dishes all while keeping budget and time in mind. Follow Charmaine on twitter @runnercharbor