Cauliflower, a cruciferous vegetable, can help reduce inflammation in the respiratory system, keep you hydrated, and add some fiber to your favorite recipe!
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Turmeric and other Indian spices are getting more and more attention for their anti-cancer properties. For a hotter curry, increase the amount of cayenne.
Makes 6 servings
1 onion, chopped or thinly sliced
1 (15-ounce) can chopped tomatoes, or 1 1/2 cups freshly chopped tomatoes
1/8 to 1/4 teaspoon cayenne pepper
1/4 teaspoon cinnamon
1/4 teaspoon ground ginger
1/2 teaspoon ground coriander
1/2 teaspoon turmeric
1/2 teaspoon cumin seeds
1 head cauliflower, broken or cut into bite-size florets (3 to 4 cups)
2 medium potatoes, chopped (peeling optional)
1/2 teaspoon salt
Heat 1/2 cup water in a large pot. Add onion and cook over medium-high heat for about 3 minutes, stirring occasionally, until onion begins to soften. Reduce heat to medium. Add potatoes and cauliflower. Continue cooking, stirring often, for about 5 minutes. Add water, 1/4 cup at a time, if needed, to prevent sticking.
Toast cumin seeds, turmeric, coriander, ginger, cinnamon, and cayenne in a dry skillet over medium heat for about 2 minutes, stirring constantly. Add spices to vegetables, along with tomatoes and salt. Stir to mix, then cover and simmer for about 20 minutes until flavors are blended.
Stored in a covered container in the refrigerator, leftovers will keep for up to 3 days.
Variation: For a sweeter curry, add 1/2 cup golden raisins or 2 tablespoons of apple juice concentrate with the tomatoes and salt.
Source: The Survivor's Handbook: Eating Right for Cancer Survival, by Neal D. Barnard, M.D., and Jennifer Reilly, R.D.
Per serving: Calories: 91; Fat: 0.4 g; Saturated Fat: 0.1 g; Calories from Fat: 4.1%; Cholesterol: 0 mg; Protein: 2.7 g; Carbohydrate: 20.9 g; Sugar: 5.6 g; Fiber: 3.9 g; Sodium: 302 mg; Calcium: 53 mg; Iron: 2.3 mg; Beta-Carotene: 66 mcg; Vitamin E: 0.6 mg
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.