Veggie Fact of the Day

Cauliflower is a white, flowering vegetable belonging to the cruciferous family - which also includes broccoli, Brussels sprouts, collard greens, cabbage, and bok choy. 

Cauliflower is very low in calories (26 calories/100 g), and virtually no fat or cholesterol and it is super rich in dietary fiber (2 g/100 g). Cauliflower florets apparently contain several anti-cancer phytochemicals like sulforaphane and plant sterols such as indole-3-carbinol which appears to function as an anti-estrogen agent. Together these compounds have proven benefits against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer cell growth inhibition, cytotoxic effects on cancer cells. One Canadian study found that eating a half cup of cauliflower per day reduced the risk of prostate cancer by 52%. It also contains Di-indolyl-methane (DIM), a lipid soluble compound that has been found effective as an immune modulator, an anti-bacterial and an anti-viral compound by potentiating Interferon-Gamma receptors and its production.

Fresh cauliflower is excellent source of vitamin C, an excellent antioxidant that boosts immunity and prevents against infections and cancers. It also contains good amounts of many essential B-complex group of vitamins such as folates (B9), pantothenic acid (B5), pyridoxine (B6) and thiamin (B1), niacin (B3) as well as vitamin K. As a source of omega-3 fatty acids and vitamin K, cauliflower can help to prevent chronic inflammation that leads to conditions such as arthritis, chronic pain, and certain bowel conditions. It has also been shown to contain allicin, which has been found to reduce the occurrence of stroke and heart disease. Additionally, cauliflower can help to lower cholesterol levels in the body. It is also good source of minerals such as manganese, copper, iron, calcium and potassium. Manganese is used in the body as a co-factor for the antioxidant enzyme superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium. Cauliflower is a great food to include in your diet if you're trying to lose weight because it is low in calories and can be used in a variety of ways. Grated into rice, as intact florets in stir-fries and boiled and mashed in place of mashed potatoes.

Seitan & Miso Soup

Even in the middle of summer, some days I crave soup. My sister is a soup-fiend. She always wants more. I'm not as bad as her but a good soup gets me all excited about my dinner. I've been thinking for a few days about making a Miso soup and finally got around to it today. Since this is the first Miso-based recipe I've made, I'm also going to use this opportunity to assign Miso to my new veggie list as New Veggie #35. In addition to Miso, I had 2 other lovely ingredients that also made it to my new veggie list: Seitan - New Veggie #36 and Kombu - New Veggie #37.  At some time in the past 6 months, my new veggie list has been transformed into my New Plant-Based Products :) and that's okay. I'm still exploring and finding new veggies to try and then I come across ingredients such as Seitan and Kombu .. which I've never tried before and which need to be on the list!! 

Seitan & Miso Soup

Prep Time: 20-30 min

Ingredients:

1. 4 cups of water
2. 1/3 cup White Miso
3. 2 Baby Bok Choy, stalks chopped
4. 6-8 oz White mushrooms, quartered
5. 1/2 cup shredded carrots
6. 1-2 inch piece of Kombu (optional)
7. 8 oz Cubed Seitan 
8. 2-4 tbsp Low-Sodium Soy Sauce
9. 1 tbsp Vegetarian Oyster Sauce
10. Pepper to Taste

Directions:

Bring 4 cups of water to a rolling boil. Add miso to the pot and turn the heat down to a slow simmer. Once miso is dissolved, slowly add mushrooms, carrots, kombu, soy and oyster sauce and allow to simmer. Then, add chopped stalks of bok choy and save the leaves for later. Simmer for 10-15 minutes. For the last 2-3 minutes add seitan cubes and leaves of bok choy. Garnish with freshly chopped black pepper and Enjoy!!

Seitan Miso Soup

My Assessment: I LOVED IT!!! No rugrat assessment today!! Didn't want anything to do with it :) !! Seitan tasted a lot like boiled chicken to me ... somewhat chewy and hearty. I loved the flavor of white miso in this soup - savory and sharp, almost like a sharp cheddar (maybe I'm crazy ;-)!!) ... and the Kombu imparted the flavors of the sea ... !! Great combination of ingredients overall. 

Veggie Fact of the Day

Kombu is an edible kelp, or sea weed, that is widely eaten in East Asia. It is used extensively in Japanese cuisine as one of the main ingredients of soup stock. It is sold dried (dashi kombu) or pickled in vinegar (su kombu) or as a dried shred (boro kombu or shiraga kombu). It may also be eaten fresh in sashimi. 

It is an excellent source of glutamic acid, the amino acid responsible for umami, the Japanese word used for one of the five basic tastes in addition to salty, sweet, sour, and bitter. Kombu is a rich source of iodine and is also a source of dietary fiber.