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.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $96 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
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