- Cauliflower florets – 15 nos
- Boiled Peas – 1/2 cup (optional) I use.
- Tomato – 2 nos(chopped)
- Big onion – 1 no(finely chopped)
- Red chilly powder – 1-2 tsp (adjust)
- Turmeric powder – 1 tsp
- Salt and Water – as needed.
- Grated Coconut – 2-3 tbsp
- Ginger – 1.5 inch piece
- Garlic flakes – 7 nos
- Mustard seeds – 1/4 tsp
- Urad dal – 1/2 tsp
- Cumin seeds- 1/4 tsp
- Curry leaves – a sprig
- Wash and soak the cauliflower florets in hot water with salt and turmeric powder for 10-15 mins .Grind all the items given under “to grind” to make a paste and set aside.
- Heat a wok/pan with oil and do the seasoning part first.
- Then add the chopped onion and saute for a minute.
- Now add the ground coconut paste with water and stir fry till raw smell leaves it.
- Then add the red chilly powder,turmeric powder,chopped tomatoes and mix it well.
- Add the required water, boiled peas and cover cook till cauliflower gets cooked.
- Make the gravy thick if its for chappati and watery for idly/dosa/rice.
Serve this gravy with gingely oil on top of it for idly/dosa..
Cauliflower is a member of the 'white' family in terms of fruits and vegetables. Included in this group are other natural foods such as bananas, mushrooms, onions, and garlic. Cauliflower contains allicin, which can improve heart health and reduce the risk of strokes, and selenium, a chemical that works well with Vitamin C to strengthen the immune system. Cauliflower can also help to maintain a healthy cholesterol level.
Folate is also found in cauliflower, which is a B vitamin that is needed for cell growth and replication. For this reason, it is often recommended that women who are pregnant or may become pregnant eat significant amounts of cauliflower in order to help their unborn children develop properly.
Of course, cauliflower is an excellent source of fiber, which helps to improve colon health and can even help prevent cancer. And, most recently, it has been discovered that cauliflower, as well as other cruciferous vegetables, such as brussel sprouts and cabbage, contain indole-3-carbinol, a substance that can affect the metabolism of estrogen in the body, and prevent breast and other female cancers.
Cauliflower is one of several cruciferous vegetables. Cauliflower has no fat, is high in vitamin C, and can pass for a low-carb version of mashed potatoes with ease.
After citrus fruits, cauliflower is your next best natural source of vitamin C, an antioxidant that appears to help combat cancer. It's also an important warrior in the continuous battle our bodies wage against infection. Cauliflower is also notable for its fiber, folic acid, and potassium contents, proving it's more nutritious than its white appearance would have you believe. Cauliflower may also be a natural cancer fighter. It contains phytochemicals, called indoles, that may stimulate enzymes that block cancer growth.
Nutritional Values of Fresh and Cooked Cauliflower
Serving Size: 1/2 cup
Saturated Fat-0 g
Dietary Fiber -2 g
Vitamin C-28 mg
Folic Acid-27 micrograms
Dr. Shivendra Singh, professor of pharmacology and urology at the University of Pittsburg states, “The contribution of diet to cancer risk and prevention has been a major focus of research in recent years because certain nutrients in vegetables and dietary agents appear to protect the body against diseases such as cancer.” Not only are the natural cancer fighting agents found in cauliflower valuable, to say the least, it seems that cauliflower may play a major role in keeping bones healthy. Research indicates that getting more than 100 mcgs of Vitamin K per day can help lower the risk of hip fractures. A third of that amount exists in 2 cups of cauliflower.
Given the amazing health benefits of this often ignored and misunderstood super vegetable, it would seem logical to include a couple servings per week for either breakfast, lunch or dinner. Cauliflower is easy to obtain as it is available year round. It usually is reasonably priced and offers a big bang for the buck. A flexible vegetable, it is delicious and can be prepared and served a variety of ways. Raw of course is always wonderful. Enjoy the delicious florets by the handfuls. Cauliflower can be cut into salads, blended with cabbage into a healthy slaw recipe, or used in soups and stews. For those watching their carbs, mashed cauliflower is a wonderful potato replacement.
Last week i tried Puttu using rice flour and i followed the method given by Tina in her blog Kaipunyam.It came out very well.She had given a clear explanation.Thanks a lot tina.I don’t have puttu maker , so i just steamed it in idly maker with a cloth.I prepared sweet puttu by adding grated coconut, sugar and cardamom powder.We liked it.Here is the picture ,I used tumbler as a mould for this shape.