As a chef and a nutritionist, I like creating recipes that deliver a blast of nutritional value and taste amazing! This recipe is a perfect example. Every single ingredient has serious heath benefits that strengthen the body and fight disease. Let's look at the ingredients.
Cauliflower: High in vitamins C and K this cruciferous vegetable has cancer fighting properties, is high in antioxidants, is anti-inflammatory, protects against heart disease, supports the liver in detoxification, helps balance hormones, while its sulforaphane content protects the eyes from oxidative stress.
Quinoa: High in complete protein and fiber, great source of antioxidants including lunasin - a peptide shown to bind to and break apart cancer cells (https://draxe.com/nutrition/10-quinoa-nutrition-facts-benefits/), and quercetin which can block the spread of cancer cells. This gluten free grain is also high in both magnesium and potassium, contains prebiotics to support gut health, and has several other minerals to support bone health.
Parsley: Contains phenolic compounds, antioxidant flavonoids, carotenoids, ascorbic acid, vitamins K, C A and folate. This herb is rich in minerals to support bone health, protects against cancer, supports digestion, relieves bloating, while supporting immunity and kidney health. This super herb also has antibacterial and antifungal properties.
Cucumber: This hydrating vegetable is high in silica, magnesium, potassium, vitamin K, vitamin A, and are anti-inflammatory.
Tomato: Rich in vitamin C and lycopene which has been linked to a reduced risk of heart disease and cancer. They are also a great source of potassium, carotene, folate
and vitamin K.
Lemon: High in vitamin C, this fruit supports the immune system, is excellent for liver health, and prevents kidney stones.
Garlic: High in sulfur compounds that protect against cancer, and controls blood pressure. This strong spice also has antimicrobial, antiviral, and antifungal properties that support the immune system and fight off colds and infections.
Olive Oil: High in oleic acid which combats free radical damage, is anti-inflammatory protecting heart health, fights cancer, supports weight loss and immunity, supports the nervous system by preventing neurotransmitter dysfunction, and lowers risk of diabetes.
Black Seed Oil: Derived from black cumin seeds, this superfood oil has been used for
thousands of years in traditional medicine to address multiple health issues. This oil has 3 key phytonutrients that put it above all superfoods. These are thymoquinone, thymohydroquinone, and thymol. These compounds are known to treat infections, kill viruses, can treat neurodegenerative conditions, and fight cancer. Black seed oil also promotes liver health, heart health, diabetes, improves fertility and supports weight loss.
You can find black seed oil at most health food stores or purchase it online. The one I used is pictured here.
This recipe makes a lot, but keeps well in the fridge for a few days.
Recipe: Yields 6-8 servings
· ½ small head cauliflower, ground in a food processor
· 1 cup dry quinoa, cooked (about 2 cups cooked)(optional)
· 1 large bunch fresh parsley, chopped (1.5 - 2 cups)
· 1 pint grape tomatoes, halved
· 1 English cucumber, chopped
· ½ cup fresh lemon juice
· 1/3 cup extra virgin olive oil
· 1 tbsp black seed oil
· 2 cloves garlic, crushed
· 1 tsp Dijon mustard
· Sea salt & pepper to taste
1. Cook quinoa according to package directions. Set aside.
2. Combine quinoa, ground cauliflower, parsley, tomatoes, and cucumbers in a large bowl. Set aside.
3. In a small jar whisk together lemon juice, olive oil, black seed oil, mustard, and garlic. Pour over the quinoa vegetable mixture and toss to combine. Season with salt and pepper, toss again.