Issue link: https://maltatoday.uberflip.com/i/455578
XIII maltatoday, Sunday, 1 February 2015 Food Serves 6 Ingredients • 1 small compact cauliflower, cut into bite- sized florets • 3 new potatoes, quartered with skin left on • 3 large cloves garlic, chopped • 1 large onion, chopped • 1 tbsp turmeric • 1 tbsp cumin seed • 1 tbsp grainy mustard • 1 tbsp grated ginger • 1 tbsp nigella seeds (optional) • 1 tbsp good quality curry • 1 tbsp grated coconut • 2 tbsp raisins • 2 tbsp cashew nuts • ½ cup vegetable stock • Pinch of salt • 1 tbsp vegetable oil Method 1. Lightly steam the cauliflower and potatoes until just done. 2. Fry the onion and garlic until they start to brown at the edges. 3. Add all the other ingredients (except for the stock) and stir for a couple of minutes. 4. Meanwhile drain the vegetables and add to the frying pan. 5. Stir gently adding the stock to loosen slightly, the curry should be dry but well coated. 6. Serve with plain boiled basmati rice or naan bread. Fine food of the week Recipe of the week PHOTOGRAPHY BY RAy ATTARD Nutritious, fat free flowers Cauliflower January is a month of saving pennies and getting onto a healthier diet, which includes more vegetables. Highly nutritious, cauliflow- er is an ideal addition to a healthier lifestyle on the cheap. All cruciferous vegetables provide inte- grated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. The milk, sweet, almost nutty flavour of cauliflower is at its best from December through March when it is in season and most plentiful in local markets. Though the cauliflower available in Malta is only of the white variety a number of oth- ers exist, including a purple variety that is packed with the same antioxidants present in red cabbage and red wine, a green variety also known as broccoflower and an orange variety that came from a natural mutant field in Canada. Cauliflower traces its ancestry to the wild cabbage, a plant thought to have originated in ancient Asia, which resembled kale or collards more than the vegetable that we now know it to be. The cauliflower went through many trans- formations and reappeared in the Mediter- ranean region, where it has been an important vegetable in Turkey and Italy since at least 600 BC. It gained popularity in France in the mid-16- th century and was subsequently cultivated in Northern Europe and the British Isles. The vegetable is often overlooked because of its bland flavour, however this is only the result of unimaginative cooking and overcooking the vegetable until it becomes waterlogged, mushy and tasteless. A highly nutritious vegetable, cauliflower is low in fat and carbs but high in dietary fibre, water and vitamin C as well as containing a high nutritional density. Cauliflower has been known to repair DNA and slow the growth of cancer cells. Cooking however reduces these com- pounds with losses of 20-30% after five minutes, 40-50% after ten minutes and 75% after 30 minutes. Raw cauliflower is firm yet a bit spongy in texture. It has a slightly sulfurous and faintly bitter flavour. Cooked well, it can be used as a good substitute for potatoes without the associated calories. Cauliflower florets are the part of the plant that most people eat. However, the stem and leaves are edible too and are especially good for adding to soup stocks. Cauliflower contains phytonutrients that release odorous sulfur compounds when heated. These odours become stronger with increased cooking time. If you want to minimize odour, retain the vegetable's crisp texture, and reduce nutrient loss, cook the cauliflower for only a short time. Add a dash of lemon juice to the water to prevent discolouration of the cauliflower while cooking. Because of its shape and taste, cauliflower florets make wonderful crudite for dipping in sauces and a healthier alternative to galletti. Though it is only white cauliflowers that are available in Malta, there are also purple, green and orange varieties Cauliflower and potato curry