Saturday, 15 January 2011

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Baked Cauliflower Nuggets/Bagt Blomkål Nuggets/烤菜花块 [kǎo cài huā kuài]


Ingredients:
- 2 cups of cauliflower florets
- 1 egg, lightly beaten (substitute 2 egg yolks if you haven’t introduced egg whites yet)
- 1/4 tsp salt or 1 tsp soy sauce (omit for babies under 1 year old)

Dry Ingredients to coat the nuggets:- 2 TBS flaxseed, ground
- 2 TBS wheat germ
- 1/2 tsp garlic powder

Directions:
1. Steam cauliflower florets for 10 minutes or until tender. You can also choose to cook it.

2. Puree the cooked cauliflower with a stick blender (you can also just chop it by hand).

3. In a medium bowl, mix the cauliflower, egg, soy sauce and salt (the mixture will seem wet).

4. In a separate bowl, mix the ground flaxseed, wheat germ and garlic powder.

5. Preheat oven to 175°C (350°F)

6. Pick up a small amount of the cauliflower mixture in your hand and form a small ball.

7. Roll the ball into the dry flaxseed mixture until it is completely covered.

8. Place it on the baking tray with a baking sheet and press it down to a nugget shape. Continue with the rest of the mixture.

9. Bake in the oven for 30 minutes.

Nutritional Value:
Cauliflower is an excellent source of vitamin C, vitamin K, folate and fiber. It is a very good source of vitamin B5, vitamin B6, omega-3 fatty acids, and manganese. Additionally, it is a good source of potassium, protein, phosphorus, vitamin B1, vitamin B2, vitamin B3, and magnesium.

Cauliflower contains naturally occurring substances called purines. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as cauliflower.

Cauliflower provide detox support. As an excellent source of vitamin C, and a very good source of manganese, cauliflower provides us with two core conventional antioxidants.

As an excellent source of vitamin K and a very good source of omega-3 fatty acids (in the form of alpha-linolenic acid, or ALA), cauliflower provides us with two hallmark anti-inflammatory nutrients. Vitamin K acts as a direct regulator of our inflammatory response, and ALA is the building block for several of the body's most widely-used families of anti-inflammatory messaging molecules.

Cauliflower-containing diets help prevent cancer, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer.

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Additional information:
This is a very healthy recipe, but the original recipe (see references below) calls for parmesan cheese. Parmesan cheese contains 32% fat, which is almost as high as the content of heavy cream! Thus, having parmesan cheese in this dish makes it unhealthy. Of course, one can get a low-fat parmesan cheese, but it is not easily available in Denmark. I tried making this with and without the parmesan cheese and it was actually tastier without the cheese, to my delight. It tasted lighter and more savory without the cheese. The cheese actually made it very heavy. J didn't like the cheese version nuggets too, to my delight. Try it without cheese, and I think you would agree with me.

The colour of the nuggets on the picture looks very brown, because I used red quinoa. It is not because it is too burnt.

References:
http://www.babywisemom.com/2011/01/building-foundation-for-lifetime-of.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+ChroniclesOfABabywiseMom+%28Chronicles+of+a+Babywise+Mom%29

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