Are you looking for a healthy, energetic and warm side dish? If yes, then roasted turmeric cauliflower is a great recipe for you. Among other things, turmeric is known for its spicy taste along with notes of pepper and ginger.
When it is taken with cauliflower, which is known for its nutty and sweet taste, which further enhances when roasted, you will realize that you don’t have to take lots of starchy mashed potatoes or even rice. If you are looking for a change and something new as a favorite, this is the recipe for you.
You will find this recipe (from Black Fitness Today) is delicious when served warm in winter and fall. on the other hand, it can also be great in summer or spring when it can be served chilled like a salad.
What You Must Know?
- There’s tons of nutrition (and taste) in roasted turmeric cauliflower.
- Cauliflower has minerals, vitamins and antioxidants which support our heart and brain health, and fight inflammation and cancer.
- Curcumin is the active ingredient in turmeric. It has anti-inflammatory, anti-cancer, and antioxidant properties.
Roasted Turmeric Cauliflower
- Organic cauliflower – 1 head
- Olive oil/coconut oil – 1 tbsp
- Turmeric – 1 tbsp
- Pepper and salt -- To taste
- Cumin – A pinch
How to Prepare?
- Preheat the oven to take it to 400∞F.
- Chop the cauliflower head to get florets.
- Take a baking dish and put the chopped cauliflower into it.
- Add turmeric, olive oil, salt and cumin and mix well.
- Use a foil for covering the baking dish to prevent florets from getting dried. Roast for 35 to 40 minutes.
- Cook for around 15 mixtures more after removing the foil.
Note: Although the recipe is made using olive oil, it is recommended to use coconut oil. You should use olive oil cold because it is likely to oxidize if heated. But coconut oil is highly stable in resisting heat-induced damage.
Benefits of Eating Cauliflower
Cauliflower contributes in a bit way to the health benefits of this roasted turmeric cauliflower recipe. It belongs to the cruciferous family in vegetables.
Cauliflower has sulforaphane, which is a compound of sulfur. It has been found that it can destroy cancer stem cells, thus inhibiting tumor development. According to a few scientists killing cancer stem cells might be the key factor in the control of cancer.
As an example, it has been found in research that mixing curcumin (turmeric’s active compound) and cauliflower may be beneficial in preventing and treating prostate cancer.
According to a study (published – Carcinogenesis), sulforaphane might be helpful in reducing the rate and occurrence of chemically induced mammary tumors in the case of animals. It also helps in slowing down the development of cultured human breast cancer cells, thus causing cell death.
Moreover, cauliflower has so many anti-inflammatory nutrients in it which control inflammation. These include indole-3-carbinol (I3C), which is an anti-inflammatory compound. It is believed to work at the genetic level for preventing inflammatory responses at the basic level.
Cauliflower is helpful to our body’s power in detoxifying in many ways. It has antioxidants which help with Phase 1 detox and sulfur-rich nutrients essential to Phase 2 detox functions. Cauliflower also has glucosinolates which help in activating detox enzymes.
Take More Minerals, Vitamins & Antioxidants
You could also snack on cauliflower to boost your nutrients-intake. A good percentage of Americans lack a lot of nutrients. As an example, a single serving of cauliflower gives you 77% of your daily recommended dosage of vitamin C.
Cauliflower also contains the following nutrients in rich amounts:
- Vitamin K
- Vitamin B6
- Pantothenic acid
Cauliflower also contains high amounts of choline It is a vitamin B type that helps with the development of brain.
It was found that when Choline was given in pregnancy, it helped in boosting brain activity in animals in utero. This showed that choline may be helpful in improving learning, memory and cognitive function. It is also believed to help reduce age-related decline in memory and the susceptibility of the brain towards toxins in childhood, while also providing protection during later stages in life.
Moreover, consumption of cauliflower will give a big boost to phytonutrients and antioxidants in your body. It is full of the following nutrients:
- Vitamin C
- Cinnamic acid
And even more!
Cauliflower & Turmeric – The Super Combination
When you add turmeric to cauliflower, the powers of this superfood increase further. Turmeric is well known as a yellow-pigmented curry spice which is an integral part of Indian cuisine. Curcumin is the main active ingredient in it. This polyphenol has shown more than 150 positive therapeutic activities, including anti-inflammatory, anti-cancer and antioxidant benefits.
Dr. William LaValley’s majority clinical work is focused on cancer treatment. According to him, curcumin seems to be beneficial for almost all kinds of cancers. He also says that it has the highest volume of evidence-based literature to it that supports its effectiveness against cancer.
Curcumin is capable of modulating genetic expression and activity through the destruction of cancer cells and promotion of healthy cell function. It is also effective in promoting anti-angiogenesis. In other words, it is beneficial in preventing the growth of extra blood supply required for cancer cells’ growth. An ever-growing clinical body of research also suggests that curcumin might be helpful with the following:
- Supporting healthy levels of cholesterol
- Suppressing thrombosis and myocardial infarction
- Suppressing formation of tumor
- Suppressing multiple sclerosis symptoms
- Increasing secretion of bile
- Preventing oxidation of low-density lipoprotein
- Inhibiting platelet aggregation
- Suppressing symptoms related to type 2 diabetes
- Inhibiting HIV replication
- Suppressing rheumatoid arthritis symptoms
- Suppressing symptoms of Alzheimer’s disease
- Protecting against pulmonary toxicity and fibrosis
- Protecting against cataracts
- Speeding up wound healing
- Protecting against liver damage
Although turmeric has curcumin, the regular spice doesn’t have the adequate amount to enjoy all these clinically significant benefits. In fact, the turmeric root has only 3% curcumin concentration. Even if it is quite healthy to take it, you will have to use a turmeric extract supplement containing minimum 95% curcuminoids to get full therapeutic effects.
Do you Like Cauliflower & Turmeric? This Bonus Recipe is For You
This is another great way to prepare your cauliflower and turmeric recipe. This is an instant recipe, which is full of antioxidants and has anti-inflammatory benefits. It will be ready in 5 minutes and can be enjoyed as snack, lunch or dinner.
Interestingly, a single serving of this recipe gives you 181 percent of your daily recommended dosage of vitamin C, 33 percent of folate and 46 percent of vitamin K.
Healthy Turmeric & Cauliflower
- Cauliflower (organic) – 1 lb
- Vegetable broth or chicken (low-sodium) – 5 tbsp
- Turmeric – 1 tsp
- Extra virgin olive oil – 3 tbsp
- Lemon Juice – 2 tsp
- Garlic cloves (medium) – 2 (chopped/pressed)
- Pepper and salt – To taste
How to Prepare?
- Chop cauliflower florets into quarters.
- Leave them so for 5 minutes and their hidden health benefits will come out.
- Chop or press garlic and leave it too for 5 minutes.
- Take 5 tbsp of broth in a skillet (stainless steel) and heat on medium heat.
- Add the turmeric and cauliflower to the broth when it starts steaming. To get al dente cauliflower, make sure it is not cooked for over 5 minutes.
- Remove it to a bowl. If you want to enhance flavor, add cauliflower into the remaining ingredients immediately (when it’s hot). (You don’t have to prepare Mediterranean dressing separately.)