The seasonality on the table continues, the precious cauliflower!

Nutri lipidomica

A beneficial “flower” on the table

Cauliflower is a vegetable characterized by peculiar functions; its high content in antioxidant vitamins, such as vitamin C and those of group B and phytochemicals, as well as fibers, of minerals such as manganese, copper, iron, calcium and potassium make it a valuable food.

This vegetable also contains choline, a molecule that helps sleep and strengthens the learning process. Its fiber content is important for intestinal transit and for the management of glycaemia and the intake of indole 3 carbinol makes it an irreplaceable ally for the prevention of breast and uterine tumors. When combined with good fats, it can become a tasty food as well as beneficial for health and prevention.

Walnut gratin green cauliflower

Recipe

Ingredients (2 people)

400 g of green cauliflower
10 g of walnuts
10 g of hazelnuts

30 g of grated stale bread
1 clove of garlic
20 g of extra virgin olive oil

Preparation:

Wash the cauliflower and divide it into florets. Steam it until it becomes soft while maintaining its compactness.

Set it aside. In a mixer put the nuts in the garlic and the breadcrumbs and blend until the mixture is homogeneous. Place the cauliflower florets in a baking pan, sprinkle the mixture of nuts, garlic and breadcrumbs over it and season with extra virgin olive oil.

Bake at 130 degrees for 15 minutes.

Nutritional values per recipe and per person

	Kcal	Proteins (g)	Carbs (g)	Sugar (g)	Fats (g)	Saturated (g)	Mono-insaturated (g)	Polin-saturated (g)	Fibres (g)
Cauliflower	200	13,2	40		2,8	0,36	0,20	1,3	8
Walnuts	65,4	1,52	1,37	0,26	6,51	0,61	0,89	4,71	0,67
Hazelnuts	62,8	1,49	1,67	0,43	6,07	0,44	4,56	0,79	0,97
Grated stale bread	114,9	4,24	20,54	1,72	1,64	0,41	0,35	0,69	1,47
Garlic	5,96	0,25	1,32	0,04	0,02	0,003	0,001	0,01	0,084
EVO	265,2				30	0,53	21,88	3,15
Per recipe	714,3	20,7	64,9	2,45	47,04	2,35	27,88	10,65	11,19
Per person	357,15	10,35	32,45	1,22	23,52	1,17	13,94	5,32	5,6