花菜白酱无麸质意面 Cauliflower Alfredo Fettucine

Anjani 蜂鸟健康TheHummingBird 2020-02-04原文文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/3561.html

English Text is further down文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/3561.html

充满奶味的意大利面是许多人的最爱，但这通常意味着有奶油、黄油、牛奶和奶酪。对于有病症的人或者想要维持健康的人，最好避免乳制品的摄入。但这并不意味我们无法再享用奶油意大利面这道美食！以下这道花菜白酱意面制作简单，而且吃起来很美味，可以与糙米、扁豆、豌豆或鹰嘴豆制成的意大利面条一起食用，或与西葫芦或红薯生面条一起食用。

花菜是一种营养丰富的蔬菜，支持免疫系统的强健和身体最佳健康。花菜富含维生素C、K和B族复合物以及硼、钙、钼和色氨酸等矿物质，同时也是高质量蛋白质的良好来源，很容易被身体同化吸收。花菜含有强大的抗癌化合物，诸如吲哚-3-甲醇(indole-3-carbinol)和萝卜硫素(sulforaphane)，特别有助于预防乳腺癌、宫颈癌、卵巢癌、结肠癌、胃癌和前列腺癌。

花椰菜还含有一种名为Di-indolyl-methan（DIM）的化合物，已被证明可有效对治人乳头瘤病毒（HPV）和宫颈发育不良；同时花菜富含的奥米茄3和维生素K，使其具有优异的消炎特性，是预防纤维肌痛、肝炎、关节炎、心肌病、囊性纤维化、肠易激综合征和老年痴呆等慢性炎症必不可少的食物。

花菜白酱意大利面

原料：

半个花菜（约340克），切成碎花

半个切碎的洋葱

2瓣切碎的蒜

3/4杯不加糖的杏仁奶

1茶勺柠檬汁

1茶勺盐

1/4茶勺黑胡椒

2茶勺切碎的新鲜欧芹

400克糙米宽面条（也可以使用扁豆或鹰嘴豆面条、西葫芦或红薯生面条）

制作：

将切碎的花菜蒸5-10分钟，直到变软。放在一边。

在小锅中加入洋葱并煮2-3分钟直到半透明，再加入大蒜煮2分钟。

将煮熟的花菜、洋葱和大蒜放入搅拌机中，加入未加糖的杏仁奶、柠檬汁、盐和黑胡椒，混合至光滑质地。

将意大利细面条煮到口感适合自己，将上述白酱浇在面条上搅拌均匀。搭配切碎的香菜和少许黑胡椒一起食用。

3-4人使用

Cauliflower Alfredo Fettucine

A bowl of creamy pasta is usually a favorite for many, but that usually means cream, butter, milk and cheese. If you have a symptom or illness, or you’re trying to make better choices for your health, dairy products can be problematic and are best avoided. Thankfully, that doesn’t mean you need to give up your bowl of creamy pasta! Try this Fettuccine recipe made with a Cauliflower Alfredo sauce. It’s easy to make and delicious to eat! Serve it over fettuccine made with brown rice, lentils, peas, or chickpeas, or over zucchini or sweet potato noodles and enjoy!

Cauliflower is a nutrient rich vegetable that is excellent for supporting a strong immune system and optimum health. Cauliflower is incredibly high in vitamin C, K, and B-complex and minerals such as boron, calcium, molybdenum, and tryptophan. It is also a good source of high quality protein that is easily assimilated into the body. Cauliflower contains powerful anti-cancer compounds such as indole-3-carbinol and sulforaphane, which are particularly beneficial for helping to prevent breast, cervical, ovarian, colon, stomach, and prostate cancers.

Cauliflower also contains a compound called Di-indolyl-methan (DIM) which has been shown to be effective in the treatment of the Human Papilloma Virus (HPV) and cervical dysplasia. Cauliflower also has excellent anti-inflammatory properties due to its omega-3 and vitamin K content and is an essential food for those trying to prevent chronic inflammation as in fibromyalgia, hepatitis, arthritis, cardiomyopathy, cystic fibrosis, IBS, and Alzheimer’s disease.

Cauliflower Alfredo Fettuccine

Ingredients:

Half a head of cauliflower (about 12 oz), cut into florets

1/2 onion, finely chopped

2 garlic cloves, minced

3/4 cup unsweetened almond milk

1 tbsp lemon juice

1 tsp sea salt

1/4 tsp black pepper

2 tbsp roughly chopped fresh parsley, to serve

14 oz brown rice fettuccine (sub with lentil or chickpea pasta or zucchini or sweet potato noodles as desired)

Directions:

Place the cauliflower florets in a steamer over a pot of boiling water. Cover with a lid and steam for 5-10 minutes, until tender. Remove and set aside.

In a small pan, add the onion and cook for 2-3 minutes, until translucent. Add the garlic and cook for another 2 minutes.

Place the cooked cauliflower, onion and garlic in a blender and add the unsweetened almond milk, lemon juice, sea salt and black pepper. Blend until smooth.

Boil the fettuccine in salted boiling water until al dente. Pour the sauce over the pasta and mix well. Serve with chopped parsley and a sprinkle of black pepper.

Serves: 3-4

愿天下人健康、平安、喜乐。