Healthy Eating - Cauliflower leaves

Mrs. SheelaPaul, Dietitian
MVNES

Healthy Eating - Cauliflower leaves



Most vegetable shops sell cauliflower after chopping off the leaves. If cauliflower comes with leaves, most people remove the leaves  and  throw them into the waste bin  or feed animals.

Cauliflower leaves belong to the cabbage family.  The  leaves are a rich source of vitamin C, vitamin K, vitamin A,  B vitamins, including B6 (pyridoxine), B5 (pantothenic acid), B2 (riboflavin), B3 (niacin), and vitamin B1 (thiamin)folate and fiber. There are also minerals such as potassium, protein, phosphorus, manganese, and magnesium, iron, and calcium. These leaves contain phytonutrients and antioxidants. They also contain anti-inflammatory agents and are a detoxifying agent for the body. Since it is high in fiber it helps digestive health.

This vegetable is very low in calories - only about 30 calories per serving when prepared without fatty condiments, has no cholesterol, and is incredibly low in fat.

Cauliflower leaves  and Detox Support…

There are several studies linking diets containing cauliflower leaves to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This connection between cauliflower leaves and cancer prevention should not be surprising, since cauliflower leaves provide special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body's detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase the risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly.

 Cauliflower leaves &Antioxidant Benefits…

As an excellent source of vitamin C, and a very good source of manganese, cauliflowers leaves provide antioxidant support that helps lower the risk of oxidative stress in our cells. Chronic oxidative stressis a risk factor for the development of most cancer types. Cauliflower leaves help lower cancer risk.

Cauliflower leaves &Anti-inflammatory Benefits…

Cauliflower leaves are an excellent source of vitamin K.Vitamin K acts as a direct regulator of inflammatory response. Chronic inflammation significantly increases the risk of cancers and other chronic diseases (especially cardiovascular diseases).

Cauliflower leaves &Cardiovascular Support…

Inflammation can create problems for the blood vessels and circulation. The anti-inflammatory support provided by cauliflower leaves (including its vitamin K and omega-3 content) makes it a food also capable of providing cardiovascular benefits.

Cauliflower leaves & Digestive Support…

Cauliflower leavesare a good source of fiber which makes it a great choice for digestive system support.

Research is underway that should shed light on the potential benefits of cauliflower leaves in relationship to the  risk of the following inflammation-related health problems: Insulin resistance, Type 2 diabetes, Crohn's disease, inflammatory bowel disease,, irritable bowel syndrome, metabolic syndrome, obesity, rheumatoid arthritis, and ulcerative colitis.

Recipes for Healthy Eating:

CAULIFLOWER LEAF KOOTTU 

Ingredients:

Cauliflower leaves    - 200g
Green gram dhal      - 50g
Tomato                    - 100g
Onion                      - 50g
Green chilly             - 5
Cumin seed             - 10g
Garlic                     - 10 cloves
Coriander leaves  for garnish
Mustard seeds&Curry leaves for seasoning
Oil                       - 10ml
Salt                      - to taste

Method:

Wash cauliflower leaves with warm salt water. Dry thoroughly.
Chop the leaves.
Wash dhal and add to the leaves.
Add chopped tomato, onion and the remaining ingredients.
Cook in a pressure cooker for 10 to 15 minutes.
Heat oil in a pan. Add mustardseed & curry leaves. When they splutter, add thevegetable mixture to the pan.
Add turmeric powder and salt and bring to a boil.
Garnish with chopped coriander leaves.
Serve hot.

CAULIFLOWER LEAF VADAI

Ingredients:

Cauliflower leaves         200g
Bengal gram dhal           50 g
Onion                            100 g
Dry Chilly                       6
Curry Leaves                  10g
Coriander Leaves            20g
Ginger                             10g
Oil                                   50ml
Salt                                 To taste

Method

Wash and clean cauliflower leaves inwarm salt water. Dry thoroughly.
Chop the leaves.
Soak  Bengal gram dhal  for 3to 4hours.
Grind the cauliflower leaves, soaked dhal, onion, ginger, dry chilly, salt ,coriander and curry leavescoarsely.
Shape into small vadais and deep fry in oil.
Serve hot with some chutney.

A HEALTHY FOOD PLATE

SheelaPaul,

Rohini. Dietitian

MVNES

Take a look at your plate the next time you have a meal. It will most probably be more than half a plate of cereals - rice or chapathies-  along with rasam, buttermilk, pickles, pappads, chips and deep fried vegetables,a starchy vegetable, dhal, whole grams or maybe a few pieces of meat and a bowl of  something sweet. Eating this way will increase insulin resistance, lipid levels, and weight. It also becomes difficult for the body to control its blood sugar levels, and this increases the risk of diabetes complications. 

By changing the proportions of food on your plate,you can improve your health and trim your waistline. This will help you manage diabetes better.The American Diabetes Association recommends that half the plate should include non- starchy vegetables, one quarter should be filled with lean protein, and the other quarter should have some additional carbohydrates. This visual dietary control is called the ‘Plate Method’. You do not have to measure your food accurately. Just fill your plate to match the prescribed dietary proportions.

The Plate Method for healthy living and controlling diabetes has become quite popular. It is an easy and helpful way to plan meals for everyone, especially for those who wish to gain better control of their blood sugar levels, blood pressure and / or body weight. 

First:  You need to choose a plate. Plate sizes have grown over the years. An ideal size is 9 inches wide, no wider.

Second:  Fill half the plate with approximately 2 cups or more non – starchy vegetables An easy way to meet this requirement is to eat one bowl of salad along with your side vegetables.

Cabbage 

Broccoli

Carrots

Tomatoes 

Mushrooms

Cucumbers

Spinach

Greens (all varieties)

 Beans 

Cauliflower

Third:  Your plate should provide approximately 45 to 60 grams of carbohydrate, Choose whole grains over processed and refined grains. 

Whole Cereals

Rice 

Whole wheat Bread 

Potatoes

Yam

Tapioca

Fourth:  Fill the other quarter of the plate with protein such as :

Chicken

Fish

Egg

Lean meat

Dhal and whole grams,  nuts

Dairy products

Fifth: There are two more items. First, is a small glass of low fat or skim milk or small cup of yogurt  and next is a small piece of fruit 50 to 100 gms.

THE PLATE METHOD…

Strategies for changing eating habits in diabetes:

Avoid sugary drinks, added sugar (e.g., honey, brown and white sugar),  avoid high fat cooking methods ( i.e., shortening, butter, hydrogenated oil, margarine), use low fat oils ( e.g., olive, canola, safflower, etc.), eat less salt, eat lean cuts of meat, eat regularly. Use healthy cooking methods like steaming or boiling or stir- frying.

The Plate Method provides the following benefits:

• An eating style that is nutritionally sound

• A lower fat intake

• Improved carbohydrates distribution

• A greater intake of fiber

• More fruits and vegetables (antioxidants and photochemical)

The Plate Method works anywhere:

This approach also works well when eating out. Just visualize how the foods would fill up your plate. If you are lacking in vegetables, order up a salad. And if the meat portion looks too large, share it with someone.

Your diet can improve your health 

With the plate method, your meals will be high infibercontent and low in saturated fat, cholesterol and carbohydrates. It will…

• Maintain blood glucose and lipids as near normal as possible

• Provide appropriate calories for weight loss or weight maintenance

• Prevent or delay diabetes related complications through decreasing your risk of heart disease and    stroke

• Improve overall health through optimal nutrition

Plan your plate with your dietitian.