Baked Cauliflower with Mushroom

Ingredients

     For the whole wheat flour white sauce:

• 500 ml skimmed milk
• 50 gm low cal butter
• 50 gm whole-wheat flour
• 1 onion, small
• 2-3 cloves garlic
• Salt & pepper to taste

     For the cauliflower with mushroom:

• • 2 tsp low cal butter
  • 1 cup onions, finely chopped
  • 3-4 cloves garlic, chopped
  • 3 cups cauliflower florets, blanched
  • 100 gm mushrooms, thick slices
  • ½ tsp black pepper, freshly powdered
  • 2 tbsp low-fat cheese, grated
  • 1 tomato, sliced
  • 1 tbsp basil chopped
  • Salt to taste

Instructions

      Whole wheat flour white sauce:

• • 1. Boil the milk with onion and garlic cloves for a few minutes, then keep aside for cooling.
    2. In a non-stick pan, heat butter and sauté the wheat flour for 4-5 minutes on medium heat. Keep an eye on the wheat to ensure it does not turn brown.
    3. Add the milk to the flour, whisking continuously to prevent lumps.
    4. Add salt & pepper and return to heat for 2 minutes stirring continuously.
    5. Set aside.

      Cauliflower with mushroom:

• • 1. Melt the butter in a non-stick pan, add garlic and onions and sauté for two minutes.
    2. Add the cauliflowers and mushrooms and continue to stir-fry over high heat until vegetables look like they are coated with the butter.
    3. Take the pan off the heat and mix in the salt, pepper, basil, and white sauce.
    4. Transfer the mixture to an ovenproof serving dish, sprinkle the cheese to cover the mixture and garnish with the tomato slices.
    5. Bake in a pre-heated oven for half an hour, or until the cheese is slightly brown.
    6. Serve and enjoy!

Comments: Cauliflower is very low in calories. 100 g of the fresh cauliflower head provides just 26 calories. It comprises of several health-benefiting antioxidants, and vitamins in addition to being low in fat and cholesterol. Its florets contain about 2 grams of dietary fiber per 100 g; providing about 5% of recommended value. Cauliflower contains several anti-cancer phytochemicals.  Furthermore, Di-indolyl-methane (DIM), a lipid-soluble compound present abundantly in Brassica group of vegetables, including cauliflower, has found to be effective as an immunity modulator, antibacterial and anti-viral agent. It is rich in vitamin c also and contains many other vitamins and minerals.

The mushroom being rich sources of selenium, an antioxidant mineral, as well as copper, niacin, potassium and phosphorous. Additionally, mushrooms provide protein, vitamin C and iron add value to this recipe. Because their cells walls are un-digestible unless exposed to heat, you must cook mushrooms to get their nutritional benefits.

This recipe can prove to be balancing for Kapha and Pitta. The digestibility is enhanced by the addition of garlic, peppers, and basil.

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