Cauliflower, green bean & pistachio salad (GF, V, DF)
Since cauliflower is in season it’s a great time to play around with new ways to use it. I threw this dish together and now it is one of my favorite ways to use this nutritious veggie. It is versatile, as you can enjoy it as a side (maybe for Thanksgiving next month?) or center a meal around it by adding some Italian dressing and a protein source, like chicken.
Ingredients (see below for beneficial properties of these ingredients)
1 Medium head of cauliflower (about 5-6 C chopped)
3 Cups Green Beans – fresh or frozen will do
1/2 Cup pistachios (shelled) and roasted at 350 degrees for about 5 minutes
1 Tablespoon avocado oil
2 Cloves garlic
4 Cups fresh spinach
4 Cups Romaine
Ground black pepper and crushed red pepper to taste
While your pistachios are roasting, mince the garlic. Next, after rinsing & letting it dry a little, chop the cauliflower into smaller florets*. Mix fresh spinach & romaine together. Remove the pistachios and chop them too.
Heat oil over low-medium in a large saucepan. Add the garlic and stir for a minute or so (before it browns). Next, add the cauliflower and green beans & mix well so the butter has coated the veggies (it will be a light coat – no more is needed). Cover & let cook for about 5 minutes, stirring occasionally**. You don’t want to cook so long that the beans loose their bright green color! Finally, add the pistachios, stir, and add your black & crushed red pepper as needed.
Portion out your greens onto a plate or bowl and add 1/8 of the mixture.
*I reserve the stalk and slice it very thin to mix with thinly sliced peppers & carrots in a veggie slaw. Nothing needs to go to waste!
**I use a gas stove: cooking times may vary depending on cook tops.
Real Ingredients with Real Benefits:
Avocado oil is rich in monounsaturated fat and contains omega-3. It has a very high smoke point making it better for cooking than olive oil.
Pistachios are a great source of mono-unsaturated fat, potassium, thiamin, vitamin B6, iron, copper, magnesium & manganese. Phytochemicals found in pistachios include lutein & quercitin known for eye & lung health.
Green Beans provide a good amount of Vitamin A, Riboflavin, Vitamin C, & Manganese. You can also get phytochemicals like quercetin & several carotenoids.
Cauliflower provides lots of Vitamin C as well as calcium, thiamin, iron, B6, zinc, copper, riboflavin & magnesium. The phytochemicals in cauliflower have been shown to have cancer-fighting properties.
Total Fat: 7.5 g
Saturated Fat: 1.5 g
Polyunsaturated Fat: 2.5 g
Monounsaturated Fat: 3 g
Cholesterol: 0 mg
Carbohydrate: 9 g
Fiber: 4.5 g
Protein: 4.5 g
Sodium: 150 mg 9 % Potassium: 500 mg 10 %
Vitamin A: 22 % Thiamin: 14 % Riboflavin: 10 %
Niacin: 5 % Pant Acid: 11 % Vitamin B6: 28 %
Vitamin C: 60 % Vitamin E: 9 % Calcium: 6 %
Iron: 8 % Zinc: 7 % Magnesium: 13 %
Copper: 20 % Selenium: 2.5 % Manganese: 25 %
Phosphorus: 13 % Omega 3: 10 %
**vitamins & minerals are listed as % daily value; you may need more
than 100% each day if you’re an athlete, have a deficiency disease, or other medical concerns