Miso Roasted Cauliflower is a Powerhouse of Nutrition and Flavour
This delicious cauliflower recipe is a real flavour treat; let’s explore why cauliflower deserves a prime spot on your dinner table. This spring vegetable is far more than just a low-carb alternative – it’s a nutritional powerhouse that supports your overall health and wellbeing, including your oral health. There are many hidden benefits of this humble vegetable.
Key Health Benefits of Cauliflower
- Cauliflower contains sulforaphane: a sulfur compound that has been shown to kill cancer stem cells – particularly effective when combined with turmeric.
- Cardiovascular Support: Helps improve blood pressure through enhanced DNA methylation
- Immune System Boost: One serving provides 77% of your daily vitamin C needs
- Natural Detoxification: Supports both phase 1 and phase 2 detox pathways
- Dental Health: The high vitamin C content supports healthy gums and overall oral health
The Miso Cauliflower Recipe
Preparation Time: 15 minutes
Cooking Time: 1 hour
Serves: 4-6
Ingredients
For the Main Dish:
- 1 whole cauliflower
- 2 tablespoons olive oil
- 1 small bunch leafy greens (kale, spinach, or chard)
- 3 spring onions, finely chopped
- 1 cup fresh coriander, roughly chopped
For the Miso Butter Sauce:
- 2 tablespoons grass-fed butter
- 1 tablespoon miso paste
- 1 teaspoon sesame oil
- 1 tablespoon tamari
Method
- Prepare: Preheat your oven to 200°C. Clean the cauliflower and remove tough outer leaves.
- Roast:
- Place cauliflower in a baking dish
- Drizzle with olive oil, ensuring even coverage
- Roast for approximately 1 hour until tender (test with a knife)
- Add Greens:
- Remove from oven
- Scatter chopped greens around the base
- Drizzle with sesame oil and tamari
- Cover with lid and return to the warm (turned off) oven
- Make Miso Butter:
- Melt butter in a small pan over low heat
- Whisk in miso paste until smooth
- Pour over the cauliflower
- Finish: Garnish with spring onions and fresh coriander
Creative Variations for Flavourful Cooking
Transform this versatile dish with these flavour combinations:
- Mediterranean: Mustard and parmesan
- Sweet and Savoury: Caramelised onions and thyme
- Middle Eastern: Za’atar spice blend with tahini drizzle
Storage Tips
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. They can be reheated in a preheated oven at 180°C for 10-15 minutes.
Nutritionist’s Note
Avoid overcooking this vegetable for maximum nutrition benefits. The slight crunch preserves more nutrients and provides a natural cleaning action for your teeth—nature’s toothbrush!
This recipe aligns with our holistic approach to health at Sydney Holistic Dental Centre, supporting your oral health and overall wellbeing through nutritious, whole-food ingredients.
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Research and References
1. Cauliflower and Cardiovascular Health
Blood Pressure Management: A randomized controlled trial (VESSEL study) found that increased intake of cruciferous vegetables, including cauliflower, reduced systolic blood pressure by 2.5 mmHg, suggesting its role in improving cardiovascular health.
Reference: VESSEL Study on Cruciferous Vegetables and Blood Pressure
Antioxidant Properties: Cauliflower contains glucosinolates with antioxidant and anti-inflammatory effects, potentially reducing oxidative stress and inflammation linked to heart disease.
Reference: Antioxidant Properties of Cruciferous Vegetables
2. Cauliflower and Diabetes Management
Glycemic Control: Cruciferous vegetables like cauliflower, with their high fibre content and low glycemic index, help regulate blood sugar levels, making them beneficial for diabetes management.
Reference: Glycemic Control and Cruciferous Vegetables
Anti-Inflammatory Effects: Cauliflower’s polyphenols and glucosinolates may reduce insulin resistance and inflammation, key factors in type 2 diabetes development.
Reference: Anti-Inflammatory Effects of Cauliflower
