keto caulislaw (raw cauliflower salad)

Recently I’ve started ordering vegetable box from a small family run woodland farm. And I regret a bit that I was waiting so long to do that, because this weekly surprise veggie box gives me so much joy I wouldn’t expect. Maybe it’s because of this crazy time we have right now, when there’s not a lot of things you can look forward to. When every day is so uncertain, you can hardly plan anything and have to expect unexpected, I’m looking for small things I can await with pleasure. Like veggie box or embroidery hoop I’ve ordered for my craft project.

Anyway, every Friday we receive a box of goodies from a local farm. And as I only know more or less what’s going to be in my box, it forces my creativity to work hard on ideas how to use the individual vegetables. Last time we’ve got two tiny cauliflowers, and I was wandering what to do with them. Started thinking if I could use it raw, and stumbled on this recipe. Haven’t been thinking for too long, coleslaw is one of my favourite side salads, an idea to use cauliflower instead cabbage was too exciting not to try. And came out it was a brilliant idea – fresh, crunchy, very tasty. Two tiny cauliflowers were just enough for couple portions. Quick and easy to make – just perfect!

If the idea is as new for you as it was for me, and you’ve never tried eating raw cauliflower, you definitely have to try this salad.

Cauliflower, the same as other cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard, rutabaga, turnips, bok choy, Chinese cabbage) are full of nutrients and minerals, and have been relatively well-studied regarding protection from cardiovascular diseases and different types of cancer. Cauliflower is full of vitamin K, C, Folate, minerals like: potassium, selenium and calcium. In comparison with milk, maybe doesn’t have as much calcium as milk but has plenty other important nutritional values that milk doesn’t have.

For example choline – recently discovered compound that impacts liver function, healthy brain development, muscle movement, your nervous system and metabolism, it’s required to make acetylcholine, which is a neurotransmitter, regulating all the basic body functions like: heartbeat, musce movement, memory etc. It is essential for making a substance required for removing cholesterol from your liver. Choline insufficiency may result in fat and cholesterol build up in your liver. Choline together with other vitamins, help with a process that’s important for DNA synthesis.

Cauliflower has also plenty of vitamin C and much more B vitamins than milk. Also contain more potassium, magnesium, iron and zinc than whole milk.

This study showed that different ways of preparing cauliflower (water blanching, steaming, boiling, stir frying etc.) affects the composition, phytochemical contents, antioxidant activity, and phenolic profiles. Water boiling and blanching processes cause significant losses of protein, mineral, and phytochemical contents. However, steam treatments (blanching and cooking), stir-frying, and microwaving caused slight losses, and they result in the greatest retention of nutrients and phytochemicals.

Why I’ve never though of eating raw cauliflower? It’s easier, less time and energy consuming, and it’s tasty. Find a cauliflower that’s nice creamy colour, without any brown spots or blemishes. It’s good to buy veggies from small local shops rather than from the supermarket.

This idea got me thinking what other veg I usually cook, I can eat raw. Expect more recipes 🙂

keto caulislaw (raw cauliflower salad)

INGREDIENTS:

  • 2 tiny cauliflowers or one small
  • 2 small carrots
  • 1/2 small onion
  • good pinch of lemon pepper (or coarse pepper)
  • pinch of natural rock salt
  • couple tablespoons of mayonaisse
  • optionally: 1 teaspoon of your favourite mustard

DIRECTIONS

Wash you cauliflower thoroughly. Thinly chop the florets and leaves with a big knife (yes, leaves and stems are also edible!). Grate the stems. Also wash and peel carrot and grate. Thinly chop some onion. Mix all the ingredients with some mayonnaise, add a teaspoon of mustard if you with to have you caulislaw to be more on a spicy side. Leave it in the fridge for about an hour, and serve. You can store it in the fridge for about 2 days in air tight container.

Enjoy!

Source of knowledge:

https://www.healthline.com/nutrition/what-is-choline#functions

https://kale.world/cauliflower-vs-whole-milk/

https://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3793502/

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