Dr. Lisa's Bountiful Life

Roasted Cauliflower: Deliciously Cruciferous

Ah, cruciferous vegetables! Replete with the anti-cancer compound indole-3-carbinol, cruciferous vegetables are also high in fiber, and thus good for the heart and digestive system. 

Kale, cabbage, broccoli and cauliflower are examples of powerhouse cruciferous plants.

As a predominantly plant-based eater, I am ever in search of the perfect veggie preparation. This weeked I created the following roasted cauliflower dish to share at a family birthday party, and the platter was scraped clean. 

Give it a try, and let me know what you think! 

Roasted Cauliflower with Garlic and Lemon

• 2 Tablespoons extra virgin olive oil
• 1 teaspoon salt
• 1 teaspoon pepper
• 4 sprigs fresh thyme (or one teaspoon dried thyme)
• 1 organic cauliflower head, rinsed 
• 1 leek
• 5 cloves organic garlic
• juice from one half lemon
• 2 Tablespoons pine nuts, toasted

additional salt and pepper, to taste.

Combine oil, garlic, salt, pepper and thyme in a medium bowl. Remove cauliflower florets from the stalk. Coarsely chop the leek (use the white park only). Spread cauliflower, leek and garlic on a baking sheet. Drizzle oil and seasonings over vegetables. Coat well.

Cook for 15-20 minutes at 400 degrees. Stir occasionally. Test cauliflower for tenderness using a fork.

Remove from the oven and drizzle with lemon juice. Season with salt and pepper as desired.

Sprinkle with toasted pine nuts.

Enjoy!

 

Adventures with Arame: a Metabolic Booster

Sea vegetables (also known as sea weed) are one of my favorite "superfoods." Rich in nutrients provided by the ocean waters in which they grow, they offer numerous health benefits. According to Traditional Chinese Medicine, these are good for kidney Qi (energy) and for alleviating stuck liver Qi--a common problem in the late winter/early spring. 

Because they are high in iodine, sea vegetables have a favorable impact on thyroid function, which is important for metabolism.

Sea vegetables come in many different forms, each of which has specific healing properties. Arame and hijiki are particularly good for improving the luster of hair and nails, and helping with hormonal rebalance. 

The following recipe yields a delicious sea vegetable side dish, which has earned a stamp of approval from both of my daughters (ages 12 and 17). It can be cooked with either arame or hijiki.

When using sea vegetables, a little goes a long way. Proceed with an open mind and an adventurous palate, and you won't be disappointed!

Arame & Cabbage in Mustard Sauce

• 1-2 TBSP sesame oil
• 1 head cabbage, chopped (use different colors for a varied visual plate)
• 2/3 cup arame, soaked in warm water for 15 minutes and finely chopped

Sauce

• 1/2 tablespoon mustard powder
• 2 tablespoons high quality soy sauce
• 1 tablespoon sake or mirin 

Combine ingredients for sauce and set aside.

Saute cabbage in oil for 1-3 minutes. Add arame and saute until tender.

Add sauce. Simmer for 2-3 minutes.

Serve hot or cold.

Serves 4-6.

From Paul Pitchford's Healing with Whole Foods.

Valentine-Inspired Black Beans & Rice

Wondering what to serve your Valentine next week?  How about a lovely heart-pleasing, red-accented black beans and rice dish...

As we discuss in the Dragon's Way Qigong-based wellness class offered through our office, according to Traditional Chinese Medicine, the heart is the keeper of the spirit (called Shen, in TCM).  It also rules mental activities, and is responsible for consciousness and memory. The primary emotion associated with the heart is joy, the "element" of the heart is fire, and (as one might imagine) the color correlated with the heart is red.

The following Valentine-Inspired Black Beans & Rice recipe is not only joyfully festive and red, but it has a hint of fire from the cherry bomb pepper. It is also VERY healthy, and cost-effective to boot. It combines black beans and rice as featured in this morning's segment with Ray Richardson & Ted Talbot on WLOB radio/WPME TV, with cocktail tomatoes (locally grown by Backyard Farms in Madison) from last week's WLOB 'basket o' fun.

Valentine-Inspired Black Beans & Rice

• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 bunch of scallions (about 8)
• 1 cherry bomb pepper (can substitute a mild jalapeno), seeded and chopped
• 1 sweet red pepper, seeded and chopped
• 1 teaspoon cumin
• 2 cups cooked brown rice (we like Basmati)
• 1 can black beans, rinsed
• 1/2 cup vegetable stock
• 2 cups chopped tomatoes
• juice from 1/2 lime
• 1/4 tsp ground sea salt
• freshly ground black pepper
• optional: 2 red radishes, halved and sliced into half-moons

Heat oil in a large saucepan over medium-low heat. Chop scallions coarsely, setting green parts aside. Add garlic and white part of scallions to the skillet. Cook, stirring occasionally, for five minutes.

Add peppers to skillet.  Sprinkle with salt and cumin. Cook until just tender (5-10 minutes).

Add beans, rice and vegetable stock.  Cook until warmed through, and stock has been absorbed into the mixture.  Fold in tomatoes. Heat thoroughly.

Stir in lime juice. Taste, adjust seasoning with salt and pepper.

Optional: garnish with radishes and/or uncooked, chopped green scallions.

Enjoy warm or cold.

Salmon Filets with Indian Spices

As we will discuss on our WLOB radio/WPME TV Dr. Lisa segment today, February is American Heart Month.  One way to keep our hearts healthy is by treating ourselves regularly to delicious fish dishes.  Fish is rich in heart-protective omega-3-fatty acids. 

The following recipe was created by my favorite self-taught chef (and husband), Kevin.  Hubbie is masterful in the kitchen, and his creations are always well worth a taste...

Salmon Filets with Indian Spices

~1-1 1/2 lbs salmon filets

~2 tablespoons olive oil

~I tsp each of cumin seed, coriander seed, mustard seed

~Salt and pepper

Toast seeds in a dry skillet over medium heat until just fragrant—one minute or less—be very attntive so as not to burn the seeds

Place seeds in a spice mill

Heat an outdoor grill or grill pan to medium heat—hot enough for droplets of water to sizzle on contact

Salt and pepper each side of the salmon filet

Using the spice mill, apply a coating of the ground spices to each side of the filet-rubbing the filet with a tablespoon of the olive oil

Grill the salmon just until it begins to release its white proteins, turning once after about five minutes.  Do not try to turn the fish too soon or it will stick to the grill.  Do not overcook the salmon.

Serve warm.

Enjoy!