Friday, January 29, 2010

Not yo mama's Shake'n'Bake

Remember Shake'n'Bake? Crispy, lower fat alternative to deep frying, reminds you of your childhood and comfort foods cooked by mom. Chances are you haven't even looked at a box in a while. Well it's not just for chicken anymore!

Enter Cauliflower. Yes, that's what I said. Cauliflower. Maybe you love it, maybe you don't, but this bland looking vegetable is a nutrition powerhouse.

It boasts a laundry list of nutrients including vitamin K, folate, omega 3 fatty acids, potassium, protein, vitamins B1, 2, 3, 5 & 6 and a healthy dose of dietary fiber. But the nutrient it's shockingly high in? Vitamin C! A cup of cauliflower gives you 91.5% of your recommended daily intake of vitamin C, almost as much as eating an orange.

Factoid: Cauliflower is a cultivar of Brassica oleracea, a species that includes broccoli, brussel sprouts, and kale among its other cultivars.

Cruciferous vegetables (members of the family Brassicacea) contain compounds that help our liver neutralize toxins and protects against cancers including lung, colon, prostate, breast, and ovarian cancer. Eating a weekly dose of cauliflower has been shown to reduce the risk of prostate cancer by half [1]! So all you men out there, stock up on broccoli and cauliflower! If you're not a fan, try this recipe that is sure to please the pickiest eaters.

Shake'n'Bake Cauliflower
Makes 4 servings

1 head of cauliflower
1 package of Shake'n'Bake
olive oil

Chop your
cauliflower into florets.
Put in a bowl or bag. Drizzle a tablespoon or two of olive oil over cauliflower and toss to coat.

Pop into a 375 degree oven for about 20 minutes, turning half-way.

These turned out even better than I expected, making me wish I had made the whole recipe instead of half of it. Even my mom agreed, this recipe is a keeper! I also think that Shake'n'Bake could liven up other veggies like zucchini and mushrooms, making for a baked alternative to those traditionally deep-fried bar favourites.


  1. I didn't know cauliflower was that good for you, its so "beige"!