Broccoli and other members of the cruciferous vegetable family (cauliflower, brussels sprouts and cabbage) have been getting alot of attention recently. The reason for this lies in a substance these vegetables contain – sulforaphane. Sulforafane has been shown to demonstrate anti-cancer properties, particularly in concentrated amounts. As well, cruciferous vegetables provide useful quantities of vitamin C and vitamin K, good reasons alone to eat them. The recipe below is based on a Jamie Oliver recipe but with a reduced fat content. It combines cauliflower and broccoli together in one delicious dish. Cancer protection was never so tasty!
Cauliflower and broccoli cheese
Serves 4 as a main course or 6-8 as a side dish
Time to prepare: 70 minutes
What you need
2 cloves of garlic, crushed
500 ml trim or calci-trim milk
1 teaspoon vegetable stock powder (or one cube)
1 teaspoon mustard (I like hot English)
3 tablespoons cornflour
1 1/2 cups grated Edam or Nobel cheese
1 head broccoli, cut into small pieces and steamed
1 cauliflower, cut into pieces and lightly steamed (until just cooked)
2 sprigs of fresh thyme or 1 teaspoon dried
3 tablespoons flaked almonds or pumpkin seeds (or a mixture of both)
¼ cup grated Parmesan
1. Preheat the oven to 175°C. Mix garlic, milk, stock, mustard and cornflour together. Cook over medium heat until thick and smooth (you could do this in the microwave, stirring half way through). Add the broccoli and Edam cheese and blitz until smooth, using a wand or processor. Add an extra splash of milk if necessary to achieve a thick, smooth consistency. Taste and season with salt and pepper if necessary.
2. Arrange cauliflower in an appropriately sized baking dish, pour over the broccoli sauce and top with parmesan, thyme and almonds. Bake for around 20 minutes or until golden and cooked through. Enjoy!