Lawrence Goldfarb (Larry Goldfarb) shares his healthy Cauliflower Risotto recipe and the health benefits of cauliflower.
Risotto is an Italian term describing a unique way to cook rice. Basically, the rice is cooked in broth or another liquid until it and the liquid swell to a creamy union. With this version of risotto, I use the same cooking method with cauliflower rice, thereby subtracting the calories and the carbs you’d get from rice.
- Makes 4 servings of Cauliflower Risotto
Ingredients For Cauliflower Risotto
- 2 heads cauliflower, broken into florets
- 2 tablespoons extra-virgin olive oil
- 3 cloves garlic, thinly sliced 1 1/2 cups vegetable stock
- 3 tablespoons grated Parmesan cheese
- 1/4 cup chopped chives
Preparation For Cauliflower Risotto
In a food processor, pulse the cauliflower florets 8 to 10 times, until it resembles small grains of rice.
Heat the olive oil in a large skillet over medium heat. Add the garlic and sweat until translucent, about 4 minutes.
Add the cauliflower and vegetable stock and cook until the cauliflower is softened and enough liquid has evaporated to make the mixture creamy, about 10 minutes.
Stir in the Parmesan and let sit 5 minutes to thicken. Finish by stirring in the chives. Enjoy this amazing Cauliflower Risotto recipe
Many popular diets advise against eating anything white. Foods like pasta, rice, white bread, sugar and other white foods are off limits. However, cauliflower is a white food you can feel good about eating. This nonstarchy vegetable is a cruciferous vegetable like cabbage and broccoli. High intake of cruciferous vegetables is associated with a lower risk of some cancers. They contain vitamins, minerals, and phytonutrients, or plant nutrients, that may help neutralize damaging toxins.
Glucosinolates are sulfur-containing compounds that give cauliflower its pungent smell and flavor. Glucosinolates activate the body’s detoxification system. Chewing breaks down glucosinolates into their active form, which triggers the detoxification process. Research suggests that they may play a role in preventing various types of cancers. Cauliflower contains the second highest amount of glucosinolates, after broccoli.
Potassium is an essential dietary mineral. Normal body functions, including regular heart beats and proper body hydration, depend on proper potassium concentrations both inside and outside of cells. The adequate intake (AI) for potassium is 4,700 mg per day for both men and women. Cauliflower is an excellent, low-calorie source of potassium. One cup of chopped raw cauliflower contains 320 mg in only 27 calories. In comparison, a medium banana contains 422 mg in 105 calories.
Vitamin C is an antioxidant that promotes skin and brain health. When you think of vitamin C, you might think of oranges or other fruit. But cauliflower has a surprisingly high amount of vitamin C. One cup of raw cauliflower contains 52 mg. In comparison, a medium orange contains 64 mg. The recommended dietary allowance (RDA) for vitamin C is 90 mg for men and 75 mg for women per day.