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maltatoday, SUNDAY, 10 JANUARY 2016 35 Fine food of the week Cauliflower January is a month of saving pen- nies and getting onto a healthier di- et, which includes more vegetables. Highly nutritious, cauliflower is an ideal addition to a healthier lifestyle on the cheap. All cruciferous vegetables pro- vide integrated nourishment across a wide variety of nutritional cat- egories and provide broad support across a wide variety of body sys- tems as well. The milk, sweet, almost nutty fla- vor of cauliflower is at its best from December through March when it is in season and most plentiful in local markets. Though cauliflower available in Malta is only of the white variety a number of others exist, includ- ing a purple variety that is packed with the same antioxidants present in red cabbage and red wine, a green variety also known as broc- coflower 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 transformations and reap- peared in the Mediterranean re- gion, where it has been an impor- tant vegetable in Turkey and Italy since at least 600 B.C. It gained popularity in France in the mid-16th century and was sub- sequently cultivated in Northern Europe and the British Isles. The vegetable is often overlooked because of its bland flavour, how- ever this is only the result of unim- aginative cooking and overcooking the vegetable until it becomes wa- terlogged, mushy and tasteless. A highly nutritious vegetable, cau- liflower is low in fat and carbs but high in dietary fibre, water and vita- min 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 compounds 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 sulphurous and faintly bitter fla- vour. Cooked well, it can be used as a good substitute for potatoes with- out 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 phytonutri- ents that release odourous sulphur compounds when heated. These odours become stronger with in- creased cooking time. If you want to minimise odour, retain the veg- etable'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 crudités for dipping in sauces and a healthier alternative to galletti. Nutritious, fat free flowers Food Recipe of the week 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. Cauliflower and potato curry Cauliflowers are highly nutritious yet low in calories and fat, making them an ideal ingredient in January