Capped Cauliflower and Almond Jumble
Did you know? Cauliflower contains iodine-3-carbinol (I3C), sulforaphane and glucosinolates, all compounds that have potential anti-carcinogenic efffects. Almonds are high in protein and healthy fats and can contribute to lowering blood pressure, blood sugar and cholesterol levels. You can find these healthy components and plenty more in this delicious Capped Cauliflower and Almond Jumble.
Ingredients
Dressing
- 3 tbsp low-fat plain smooth cottage cheese
- 2 tbsp Liviana® Extra Virgin Olive Oil
- 2 tsp Liviana® Honey
- 1 tsp whole-grain mustard
- 1 tbsp lemon juice
- Salt and pepper to taste
Salad
- 1 cup green beans
- 1 cup cauliflower, florets
- 1 apple, diced into cubes (1 cm x 1 cm)
- 2 tbsp low-fat feta cheese
- 2 tbsp dried cranberries, soaked in boiling water for 10 minutes
- ¼ cup almonds, roasted
- 1 tbsp chives, chopped
- ¼ cup rocket
Method
- Combine all of the ingredients for the dressing in the bottom of a large serving dish and wisk.
- Top and tail the beans. Blanch for 4 minutes until bright green and shock with cold water to stop the cooking process.
- Place ⅔ of the cauliflower, beans and apple into the large serving dish and combine with the dressing.
- Remove the soaked cranberries from the soaking liquid.
- Place the rest of the ingredients on top of the tossed ingredients and garnish with some rocket.
Wilna Eksteen
Registered Dietician