October 2013 Newsletter
Fresh News from Your Fresh Market

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Food Focus: Cauliflower

Packed with rich nutrients, cauliflower or cabbage flower is one of the commonly used flower-vegetable. The flower heads contain numerous health benefits including phyto-nutrients such as indole-3-carbinol, and sulforaphane. Some studies have shown that these nutrients help prevent prostate, ovarian and cervical cancers.
Cauliflower, as its name implies, is a flower growing from a plant. In its early stages, it resembles broccoli, which is its closest relative. While broccoli opens outward to sprout bunches of green florets, cauliflower forms a compact head of undeveloped white flower buds. The heavy green leaves that surround the head protect the flower buds from the sunlight. The lack of exposure to sunlight does not allow chlorophyll to develop. Therefore, color is not produced, and the head remains a white color. There is an assortment of colors other than common snow-white variety, including green, orange, and purple heads.

Recipe of the Month: Roasted Cauliflower

INGREDIENTS:
1 head of cauliflower
2-3 cloves of garlic, peeled and coarsely minced
Lemon juice from half a lemon
Olive oil
Coarse salt and freshly ground black pepper
Parmesan cheese
DIRECTIONS:
Preheat oven to 400°F. Cut cauliflower into florets, place in bowl, toss in the garlic, sprinkle lemon juice over cauliflower and drizzle with olive oil. Mix until coated evenly. Place mixture in casserole dish and sprinkle with salt and pepper.
Place casserole in the hot oven, uncovered, for 25-30 minutes, or until the top is lightly brown. Test with a fork for desired tenderness. Remove from oven and sprinkle generously with Parmesan cheese. Serve immediately.

Food Facts:

Fresh cauliflower is an excellent source of vitamin C; 100 g provides about 48.2 mg or 80% of daily recommended value. Vitamin-C is a proven antioxidant that helps fight against harmful free radicals, boosts
immunity and helps prevent infections.
It is also a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese.
Furthermore, it is a good source of minerals such as copper, iron and calcium.

Monthly Moving Tip:

Spend an afternoon with a pile of hula-hoops. Use it for hooping, building an impromptu
obstacle course or playing giant ring toss games. Have fun!

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