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Wellbeing with Nutrition
Nurturing the Mind and Body

Cruciferous vegetables have so many health benefits and should be regularly incorporated into family diets. I came up with an idea for making a gluten-free burger bun, which is easy to make and contains super-nutrient rich cauliflower. Cauliflower, like broccoli is a member of the cruciferous family. It is a great source of many vitamins like vitamin C and minerals like potassium. It's fibre-rich and contains many nutrients including sulforaphane a cancer-prevention sulphur-rich nutrient, which also supports the liver to detoxify. It also contains plant sterols such as indole-3-carbinol, which functions as an anti-oestrogen agent. In my opinion this would be very beneficial as there are so many oestrogen mimickers within the environment and food chain, which imbalance hormones and promote imbalances like breast and ovarian cancers.  

The glue for these burger buns is protein-rich chickpea flour (besan).

Ingredients

1/2 a cauliflower head
1 cup chickpea flour
1 tsp melted clarified butter
1/2 tsp bicarbonate of soda
1/2 tsp ground cumin
1/2 tsp ground black pepper
1/2 tsp of Himalayan salt (optional or add to taste)
1/2 tsp onion seeds (these are to sprinkle on top of the burgers)

Method

  1. Separate cauliflower into florets and steam lightly for around 3 minutes.  
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  2. After lightly steaming, let them cool for a bit before finely chopping. 
  3. Mix 1 cup of chick pea flour with the dry ingredients (Himalayan salt, cumin, black pepper, bicarbonate of soda and Himalayan salt)
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  4. Add enough water to the dry ingredients to make a smooth, thick batter.
  5. Mix the chopped cauliflower with the seasoned chickpea flour batter.
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  6. Next add a teaspoon of melted clarified butter to the mixture for flavour (this also helps the body absorb fat-soluble vitamins and minerals.)
  7. Scoop out the mixture onto a baking tray using an ice cream scoop.
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  8. Flatten down the mixture to make burger sized buns which are around an inch thick. Sprinkle the tops with some onion seeds.
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  9. Bake for around 10 minutes in a medium hot oven (1800C) until they became firm and golden.
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Here they are crisp and golden, I think they look great.
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Allow them cool down a little before filling.
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There are so many variations for this recipe and room for experimentation with different herbs, spices and seed toppings.
Personally, I think it's a great way to add more cruciferous vegetables to your family's diet.

 
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