From the AICR Test Kitchen
Week of August 19, 2013
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Contact: Alice Bender, (202) 328-7744
Cool Cauliflower Salad
American Institute for Cancer Research
Fresh dishes on a hot day taste marvelous. Replace that traditional coleslaw, which may be loaded with mayonnaise, for something healthier. It is easy to do.
Start with some fresh cauliflower from the garden, farmers’ market or your local grocer. Cauliflower is a member of cruciferous vegetables, along with cabbage, broccoli, Brussels sprouts, turnips, mustards, radishes and kohlrabi. We commonly eat cauliflower steamed and served warm, but it is also great chilled.
The celery adds a crisp quality to the dish. Properly stored, celery keeps well – put unwashed celery in a plastic bag in the fridge and it keeps for as long as 7 to 10 days. Rinse celery right before using and trim the leaves and base. Be sure to store the celery leaves to use in soups, salads and as a garnish for later meals.
Then top the cauliflower and celery with a delightful dressing. The vinegar and lemon combine to provide just the right tartness. The mustard further enhances the taste with a bit of zest. The garlic and herbs complete the flavor. A dash of red pepper adds a little heat to the mix. You can experiment to suit your taste.
Serve this salad chilled. Make a complete meal by adding a slice of lean pork roast and baby red baby potatoes. Just cut them in half and brush with a bit of olive oil. Then sprinkle on some fresh chopped herbs or dust them with dried Italian seasoning, bake and voila, you have a meal. Remember, though, you can also use this cool side to complement almost any other summer meal, especially at backyard cookouts.
Cool Cauliflower Salad
- 1 medium head cauliflower, broken into florets
- 1/2 cup celery, sliced into 1/2 inch pieces
- 1/4 cup of water
- 1 Tbsp. red wine vinegar
- 1 Tbsp. lemon juice
- 1 tsp. Dijon mustard
- 1 Tbsp. extra virgin olive oil
- 2 cloves garlic, minced
- 1/2 tsp. Italian seasoning
- 1/8 tsp. red pepper flakes
- Salt and freshly ground black pepper
Steam cauliflower florets 6 to 7 minutes or until desired tenderness. In large bowl, combine cauliflower and celery.
In small mixing bowl, combine remaining ingredients. Whisk together to mix well. Pour dressing mixture over vegetable mixture and toss gently to thoroughly coat.
Cover and chill 2 or more hours. Serve chilled.
Makes 6 servings.
Per serving: 50 calories, 2.5 g total fat (0 g saturated fat), 6 g carbohydrate,
2 g protein, 2 g dietary fiber, 55 mg sodium.
Our Mission: The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.
We have contributed over $105 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendations for Cancer Prevention, at www.aicr.org.
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