The cauliflower carpaccio is a raw and vegan appetizer that will surprise you. A raw cauliflower salad marinated for a crunchy and fresh side dish.
SEASONALITY
#cauliflower from October to mid-March, there are early varieties harvested as early as July
#nuts #peanuts #almonds #walnuts #hazelnuts #pine nuts #pistachios – available all year round
RECIPES with cauliflower
- Difficulty: Easy
- Cost: Cheap
- Rest time: 10 Minutes
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: No cooking
- Cuisine: Healthy
- Seasonality: Autumn, Winter
- Energy 82.48 (Kcal)
- Carbohydrates 3.55 (g) of which sugars 1.25 (g)
- Proteins 1.41 (g)
- Fat 7.72 (g) of which saturated 1.01 (g)of which unsaturated 2.35 (g)
- Fibers 1.41 (g)
- Sodium 307.09 (mg)
Indicative values for a portion of 75 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Cauliflower Carpaccio
You can use the florets of your preferred cauliflower (orange, white, pink, green, purple, violet) or mini baby cauliflowers.
- 3.5 oz cauliflower (fresh and unblemished)
- 1 tbsp extra virgin olive oil (or rice or seed oil)
- 1 tbsp lemon juice (or orange juice)
- to taste Taggiasca olives (or another variety)
- to taste fine salt (and/or chili powder)
- 1 tbsp pine nuts (or pistachios)
Read the nutritionist’s opinion at the bottom.
Tools
- Cutting Board bamboo
- Cup and spoon
- Serving plate
- Knife smooth blade
Cauliflower Carpaccio
Purchase a very fresh, firm cauliflower without rot. Separate the best florets and wash them carefully.
With a sharp knife, cut the cauliflower into thin, even slices, as whole as possible. Let it rest (see below why).
On a serving plate, begin to compose the carpaccio by placing the larger slices on the outside and the smaller ones inside.
Create a single layer.
Meanwhile, prepare a chosen emulsion. Discover the alternatives below.
Waiting 10-20 minutes after cutting cauliflower or broccoli activates the enzyme myrosinase, which promotes the formation of sulforaphane, a beneficial substance.
Eating or cooking them immediately destroys the enzyme and reduces health benefits.
Cauliflower Carpaccio: How to Dress It?
SEASON WITH
🍀 an emulsion of oil and lemon juice (or orange)
🌱 balsamic vinegar (instead of citrus juice)
🍀 freshly ground spices: cinnamon, pepper, chili, paprika, nutmeg
🌱 enrich with chopped garlic
FLAVOR WITH
🍀 Taggiasca olives (or green or black ones)
🍀 washed capers
🍀 dried tomato fillets
🍀 dried tomato fillets
Serve decorating with fresh aromatic herbs: chives, wild fennel, parsley, thyme leaves, savory or oregano.
Enrich with
🍀 nuts: almond flakes, peanut granules, walnuts, hazelnuts or pistachios
🌱 oil seeds: cumin, fennel, sunflower, poppy, sesame, pumpkin
🍀 soaked raisins or slices of dates
🌱 julienne-cut carrots
Vegetarian Variant
🍀add cheese flakes without animal rennet
Fish Variants
🍀 anchovy fillets or strips of smoked salmon or tuna in oil
🍀 anchovy fillets or strips of smoked salmon or tuna in oil
Storing the Cauliflower Carpaccio
Store the cauliflower carpaccio in the refrigerator, covered with cling film or in an airtight container. It stays fresh for a maximum of two days, but it is preferable to consume it within a few hours to best appreciate its texture and flavor.
It is advisable to season it only at the moment of serving, to keep the slices crunchy.
Other Cauliflower RECIPES
Nutritionist’s advice
“The compound responsible for the great beneficial properties of cruciferous vegetables (cabbages and broccoli) is sulforaphane: a molecule with detoxifying, anti-inflammatory, protective against degenerative diseases, and even anti-cancer properties.
To activate the enzyme that releases sulforaphane to the maximum, it is necessary to cut the cabbage into small pieces, and possibly let them rest for a few minutes. Being a delicate molecule, it is important then to make quick cooking at moderate temperatures, or better yet we can eat the cabbage raw!
Avoiding cooking allows us to preserve vitamin C, which is useful for supporting the immune defenses and is sensitive to high temperatures.
‼️Attention: in case of hypothyroidism, I recommend cooking the cruciferous vegetables, avoiding eating them raw, and pairing them with an iodine source like iodized marine salt.”
Medicine in cucinaWhat is raw cauliflower good for?
Nutritionist Angela Romano says:
“Cauliflower: many beneficial properties in a single vegetable!
Cauliflower is low in calories, about 25 per 100 grams, making it ideal for people who need to follow a low-calorie diet.
You can enjoy it both raw (simply cut it into pieces and season it with salt, oil, and lemon) or boiled.
Remember, however, that the best way to preserve the nutritional values of cauliflower is to eat it raw or cook it for no more than 20 minutes. Cooking in water eliminates many vitamins and makes these vegetables less digestible.
By bringing cauliflower to the table, you can get a full dose of vitamin C (100 g of cauliflower contains more than 50% of the daily vitamin C dose) and many other vitamins and minerals valuable for the health of bones, hair, teeth, and even skin! You should know that the large amount of polyphenols it contains gives it anti-aging and anti-inflammatory properties.
Among the virtues contained in this vegetable is the rich reserve of folic acid. This molecule, known and appreciated during pregnancy, also plays a very important role in the mechanisms that regulate mood, appetite, and sleep.
Furthermore, it is useful for oncological prevention.
The fibers and water in it stimulate intestinal regularity, especially in the case of more sluggish intestines. However, be careful when consuming it if you suffer from irritable bowel: the high fermentability can cause excessive gas production, worsening the problem.”Can people with diabetes eat cauliflower?
Yes, people with diabetes can safely eat cauliflower! This vegetable has a low glycemic index, which means it does not cause blood sugar spikes. Moreover, it is rich in fiber, which helps keep blood sugar stable, and in important nutrients for overall health.
What does raw white cabbage taste like?
I recommend consuming only very fresh or freshly picked cauliflowers raw. Its flavor is different from when it’s boiled or baked. Personally, I find it slightly bitter and almost tasteless. A taste we’re not used to but worth trying.
Can you eat raw cauliflower?
Cauliflower lends itself well to being consumed both cooked and raw without any contraindications (perhaps people with intestinal problems may experience bloating or abdominal swelling).
Benefits of eating raw cauliflower
Eating raw cauliflower is a great way to avoid flooding the kitchen with its unpleasant cooking smell and to maintain all its properties and benefits.
