花菜饭 Cauliflower Rice

原创 Anjani 蜂鸟健康TheHummingBird 2020-11-10原文文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/3899.html

花菜饭 Cauliflower Rice文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/3899.html

English Text is further down.

花菜是一种营养丰富的蔬菜,支持免疫系统的强健和身体最佳健康。花菜富含维生素C、K和B族复合物以及硼、钙、钼和色氨酸等矿物质,同时也是高质量蛋白质的良好来源,很容易被身体同化吸收。花菜含有强大的抗癌化合物,诸如吲哚-3-甲醇(indole-3-carbinol)和萝卜硫素(sulforaphane),特别有助于预防乳腺癌、宫颈癌、卵巢癌、结肠癌、胃癌和前列腺癌。

花椰菜还含有一种名为Di-indolyl-methan(DIM)的化合物,已被证明可有效对治人乳头瘤病毒(HPV)和宫颈发育不良;同时花菜富含的奥米茄3和维生素K,使其具有优异的消炎特性,是预防纤维肌痛、肝炎、关节炎、心肌病、囊性纤维化、肠易激综合征和老年痴呆等慢性炎症必不可少的食物。

花菜也已知有助于保护胃内壁,对于防止胃中幽门螺旋杆菌过度生长至关重要。花菜也是肝脏和脾脏的有效解毒剂,可以帮助净化血液、淋巴、组织和器官中的毒素。生花菜是米饭的绝佳替代品,可以将花菜放入食品加工机中研磨直至米状质地作为米饭使用。

这道菜中,花菜米饭上面放满了由橘子和番茄外加香料制成的美味酱料,配上切碎的新鲜香草和温暖的印度风味,这是一道独特、营养丰富、风味浓郁的传统印度美食改版。可以随时随地享用,包裹在生菜中享用,或配上牛油果再加上新鲜色拉,甚至可以蒸花菜饭3-5分钟,直到变得温软为止。有无数可能性!

花菜米饭加印度香料酱料

原料:

1颗花菜,切成小花

2杯橘子(去皮且去籽剥开)

1杯樱桃番茄

半个红洋葱,切开

2.5厘米生姜片(去皮)

1/4杯卷叶欧芹

1茶匙新鲜鼠尾草叶

孜然、辣椒粉、黄咖喱粉各一茶勺

半茶匙红辣椒片(可选项)

制作:

1)在食品加工机中将花菜小花用脉冲方式粉碎(即启动几秒后停,再启动,再停)直到类似于米饭的质地。不要让食品加工机太过拥挤,将花菜倒入碗里放在一边。

2)将大蒜、生姜、红洋葱和鼠尾草放入食品加工机中,以上述脉冲方式进行3至4次直至大致切碎。加入橘子和番茄,继续以脉冲方式混合,直到形成粘稠的酱。

4)将酱放入过滤布袋中轻轻挤压以除去水分。保存滤出的美味液体!

5)将过滤后干的酱放回食品加工机中,并加入所有剩余香料,脉冲方式3至5次直至均匀混合。

6)在花菜饭上浇上酱即可享用!

2人份

补充说明:

- 如果需要,可以随时添加牛油果

- 酱可以保存三到四天,但花菜米饭最好是新鲜的。

- 如果要给一家人做饭,将花菜小花和所有干香料外加一点椰子油在205度的烤箱中烤25分钟,一半时间时翻转。搭配糙米和牛油果便是一道美味晚餐!

Cauliflower Rice

Cauliflower is an incredible vegetable to include in your diet in both its raw and cooked forms. It's full of nutrients and is excellent for supporting a strong immune system and optimum health.

Cauliflower is high in vitamin C, K, and B-complex and minerals such as boron, calcium, molybdenum, and tryptophan. It is also a good source of high quality protein that is easily assimilated into the body. There are powerful anti-cancer compounds in cauliflower such as indole-3-carbinol and sulforaphane which are particularly beneficial for helping to prevent breast, cervical, ovarian, colon, stomach, and prostate cancers.

Cauliflower contains a compound called Di-indolyl-methan (DIM) which has been shown to be effective in the treatment of the Human Papilloma Virus (HPV) and cervical dysplasia. It also has excellent anti-inflammatory properties due to its omega-3 and vitamin K content and is an essential food for those trying to prevent chronic inflammation as in fibromyalgia, hepatitis, arthritis, cardiomyopathy, cystic fibrosis, IBS, and Alzheimer’s disease.

Cauliflower has also been found to help protect the lining of the stomach which is vital for preventing bacterial overgrowth of H. Pylori in the stomach. It's also known to be an effective detoxifier for the liver and spleen and can aid in cleansing toxins from the blood, lymph, tissues, and organs. Raw cauliflower is an excellent alternative to white rice and can be made by placing cauliflower into a food processor and grinding until it reaches a rice-like texture, which is how we are using in today's fun recipe.

In this dish, cauliflower rice is topped with a spice-filled, beautiful salsa made of tangerines and tomatoes. Paired with chopped fresh herbs and warming Indian flavors, this recipe is a wonderfully unique, nutritious and richly-flavored twist on traditional Indian fare. Enjoy it as a meal anytime. Eat it wrapped in lettuce cups, topped with avocado, alongside a fresh green salad, or even cook the cauliflower rice by steaming it for 3-5 minutes until warm and tender. The possibilities are endless!

Cauliflower Rice With Indian Spiced Salsa

Ingredients:

1 head of cauliflower, florets

2 cups tangerine slices, peeled and deseeded

1 cup cherry tomatoes

½ red onion, quartered

2 cloves garlic

1 inch piece of ginger, peeled

¼ cup curly parsley

1 tsp fresh sage leaves

1 tsp each of cumin, paprika, chili powder, yellow curry powder

½ tsp red pepper flakes (optional)

Directions:

1) To make cauliflower rice, pulse cauliflower florets in a food processor until rice texture is formed. Do not over crowd the food processor. Pour cauliflower rice into a serving bowl and set aside.

2) To make the salsa, place garlic, ginger, red onion, and sage into the food processor and pulse 3 to 4 times until roughly chopped.

3) Add tangerines and tomatoes, continue pulse blending until a chunky salsa is formed.

4) Over a bowl, strain the salsa into a nut milk bag or cheese cloth and gently squeeze to remove moisture. Place dry salsa back into the food processor. Save the liquid, it’s delicious!

5) To the salsa in the food processor, add all remaining spices and pulse 3 to 5 more times until well combined.

6) Top cauliflower rice with salsa and enjoy!

Serves 2

愿天下人健康、平安、健康。

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