ATTN: GENTLEMEN: A Quick Curry To Keep the Ladies Happy and Healthy

CAULIFLOWER CURRY WITH GOLDEN RAISINS

     Indian food is delicious. Somehow, the spice blends of this part of the world transform even the least appealing vegetables into the most fantastically aromatic delights. Until I started preparing Indian food in our home regularly, we rarely ate powerhouse vegetables like spinach, okra and cauliflower. Now that I have amassed a notebook full of recipes and we opt for Indian once or twice a week, we are meeting and surpassing the recommended servings on all our veggies! Its no fun to feel like its a sacrifice of flavor and a major chore to incorporate a food into your diet that you KNOW you need to be eating more often. As adults we understand that sacrifices must be made, but who can blame a kid for turning up their nose at some of this stuff? Well, today's recipe will solve the "super-healthy, not-so-tasty" vegetable dilemma for the whole family. And its especially great for moms because it packs a serious kick of nutrients that are critical for women PLUS its easy enough for the older kids to get in the kitchen with Dad and take over dinner preparations for the night!
     Cauliflower Curry with Golden Raisins is a delicious and attractive dish that cooks up in about 30 minutes (start to finish) and provides a very well-rounded melange of nutritious fruits and veggies. This recipe is gluten-free, nut-free and vegan without having to make any special ingredient substitutions or eliminations. Its almost as if those added benefits were an afterthought in developing the dish. This means even the meat and bread lovers out there will enjoy eating it. The curry flavor is mild and sweet, so don't worry if you think Indian food is too spicy for you or your family, I can assure you this is not a "hot" dish. The golden raisins and carrots add a delicate, sugary hint that makes the kids gobble it up while the grown-ups are sure to appreciate the rich flavors of the curry powder, ginger and cumin.
     The outstanding health benefits of this curry come primarily from the cauliflower. As was previously mentioned, I never cared much for the taste of this cruciferous vegetable. Judging by the vegetable tray at any function I've ever attended, I'm not the only one! Cauliflower is one of the most nutrient-dense foods, relative to number of calories, that we can include in our diets. It is rich in B-vitamins, such as folate, which aid in cell growth and are considered of prime importance during pregnancy. It also contains Vitamin-C and selenium to help build the immune system. Perhaps the biggest benefit of cauliflower is its potential to fight and prevent breast cancer. Recent research shows promising results that certain photonutrients, in combination with the indole-3-carbinol present in the vegetable can increase estrogen metabolism while removing harmful toxins from the body and possibly even diminishing breast tumors! This should be enough to encourage any of us to cook up a little cauliflower now and again.
    Not to be out shined, golden raisins provide a supply of boron to fight against osteoporosis and carrots give us some beta-carotene while chickpeas power up the meal with added protein. Along with this winning combination, you'll also get lots of fiber which is sure to do a belly good. So healthy and absolutely full of flavor...let's get cooking! 

Cauliflower Curry with Golden Raisins

  
• 2Tbsp canola oil
• 1 medium onion, chopped
• 1 Tbsp minced fresh ginger
• 2 tsp minced garlic 
• 3 c cauliflower, cut into bite sized pieces
• 2 carrots, cut into 1/4" half-moons
• 1 Tbsp mild curry powder*
• 1 plus 1/2 tsp cumin
• 1 (14.5 oz) can stewed tomatoes, with juices, chopped
• 1 (15 oz) can low-sodium chickpeas, rinsed and drained
• 1/3 c golden raisins
• 1 c fresh or frozen sweet peas
• 1/2 c fresh parsley, chopped
• course salt and freshly ground black pepper 

     Heat oil in a large, deep skillet or Dutch oven with tight fitting lid over medium heat. Add the onions and saute for about 3 minutes, until softened. Add ginger and garlic and saute 1 minute more.
     Add the cauliflower and carrots, increase heat slightly and allow to cook, stirring often, for 6-8 minutes, until the cauliflower just begins to brown. Season lightly with a pinch of salt and pepper.
     Add the curry powder and cumin. Cook 30 seconds, stirring constantly.
     Now, add the stewed tomatoes (with juices), chickpeas and raisins. Season with an additional pinch of salt abd pepper, stirring to combine. Raise the heat to high and bring to a boil. Stir again and reduce the heat to medium-low. Cover and allow to simmer about 10 minutes or until the cauliflower and carrots are just tender. You may need to add 1/4 to 1/2 cup water while it simmers to keep the dish from drying out. Your end result should have a small amount of "sauce."
     Stir in the peas and parsley. Cover and cook 3 more minutes, stirring a few times. Taste and adjust seasonings, if necessary. 
     Serve warm or at room temp with steamed basmati rice.

     Yields about 6 servings.
     Vegan, Gluten-free, Nut-free, Soy-free.
     Delightful!

     * Be sure that you are using curry powder that is free of any anti-caking agents that may contain gluten! Many health food stores carry spice blends that are clearly labeled "Gluten Free."