Aloo Gobi a nutritious and delicious mid-week meal…if you love cauliflower you will love this!
By Sue Bedford (MSc Nutritional Therapy)
Cauliflower is a nutritional superstar and supports health in many ways. Like all cruciferous vegetables (these include broccoli, cabbage and Brussels sprouts), cauliflower is high in fibre and also provides an assortment of vitamins and minerals that are essential to good health, including vitamin C, vitamin K, folate, and vitamin B6. Cruciferous vegetables are also well known to contain a unique group of sulphur containing phytonutrients called Glucosinolates. Glucosinolates stimulate liver detoxification and the production of antioxidants. One of the breakdown products of these is called Indole-3-Carbinol (I3C), which helps with oestrogen metabolism in the body.
In relation to fertility….
In addition to the numerous nutrients provided by cauliflowers, they contain a special phytonutrient known as DIM (Diindolylmethane) which has been linked to potentially reducing oestrogen dominance. DIM is a metabolic by-product of I3C (indole-3-carbinol.) Oestrogen dominance is a major cause of many fertility issues in women. Endometriosis, PCOS, fibroids and Ovarian Cysts, are all oestrogen dominant conditions. In a research study it was found that women who ate the most fruit and vegetables had the lowest rates of endometriosis (please see reference for the study below under interesting reading). Both men and women’s bodies can experience oestrogen dominance. Men’s oestrogen levels also increase with age and are subject to the same oestrogen balance problems a female body may face, including improper metabolism of oestrogen. DIM has been shown to inhibit an enzyme called aromatase, which converts testosterone to oestrogen. While more research is needed, it’s thought to help balance hormone levels via its effects on oestrogen.
Makes 8 portions
400g potatoes, peeled and cut into 3cm cubes
600g ripe tomatoes
1 cauliflower, cut into medium sized florets
3 tsp olive oil
2 tsp cumin seeds
4 whole green chillies (adjust according to how spicy you like it)
Pinch of sea salt
Pinch of pepper
2 tsp garam masala
Heat the olive oil in a large pan on a low heat and add the cumin seeds for a few minutes. Then, add the potatoes, tomatoes, pinch of salt and pepper and the turmeric. Give it a good stir and allow to cook gently for 10 minutes.
Next, add the chillies and cauliflower and stir all together well. Place the lid on the pan and cook gently for 20 minutes or until all of the vegetables are cooked. Stir in the garam masala, serve and enjoy!
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