黏脆芝麻花菜 Sticky Sesame Cauliflower

原创 Anjani 蜂鸟健康TheHummingBird 2020-09-08原文文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/3767.html

文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/3767.html

English Text is further down.

这个食谱会让人垂涎欲滴，不仅美味，而且质地具有黏脆之间的平衡。花菜是这道美味酱汁的完美载体。可以与任何色拉或其他菜肴一起享用。

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。

花菜也已知有助于保护胃内壁，对防止胃中幽门螺旋杆菌的过度生长至关重要。花菜也是肝脏和脾脏的有效解毒剂，可以帮助净化血液、淋巴、组织和器官中的毒素。

原料：

花菜的准备：

1个中等大小的花菜，切成小块状

1.3杯木薯粉（cassava flour）

1.5杯水（需要可以放更多）

1/2茶匙盐（可选项）

酱汁的准备：

1/2杯椰子氨基酸（coconut amino，酱油的最佳替代，无麸质且无大豆成分）

2汤匙枫糖浆

1茶匙芝麻油

2汤匙柠檬汁

1/2茶匙红辣椒片

1汤匙番茄酱

3瓣切碎的大蒜

1汤匙磨碎的姜

2汤匙葛根粉(arrowroot flour)

1/2杯水或蔬菜汤（如果需要可以放更多）

2茶匙芝麻用于点缀

2汤匙切碎的葱用于点缀

制作：

将烤箱预热至218度，在烤盘上铺上烧烤纸。
在碗中将木薯粉、水和盐（如果使用）一起搅拌。形成的面糊厚度应可以覆盖花菜。如果太稠，请加几汤匙水。

将花菜加到碗中，搅拌直至被面糊包裹，用叉子将其转移到烤盘上，去除多余的面糊，每个花菜切片之间空出一些距离。

放入烤箱烤20-25分钟直到酥脆为止，在一半时间时翻转花菜。

酱汁的制作：

在中火加热的锅中加入椰子氨基酸、枫糖浆、芝麻油、柠檬汁、红辣椒片、番茄酱、大蒜和姜。搅拌混合后用文火炖。

在一个小碗中，将葛根粉和水或蔬菜汤一起搅拌。倒入上述酱汁继续文火煮，经常搅拌，直到酱汁变粘稠为止（大约需要3-5分钟）。如果酱汁很粘稠，可以加一点水。加入烤好的花菜，均匀涂抹酱汁。关火后将其放入盘子中，上面撒上葱和芝麻，即可享用。

3-4人份

Sticky Sesame Cauliflower

This recipe is likely to be a crowd pleaser. It’s packed full of flavor and a happy balance between sticky and crispy. Cauliflower is the star ingredient and a perfect vehicle for this delicious sauce. Enjoy this recipe alongside a beautiful salad for a meal, or serve it up as an accompaniment to any dish of your choice.

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 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.

Sticky Sesame Cauliflower

Ingredients:

For the cauliflower:

1 medium-sized head of cauliflower, cut into bite-sized florets

1 1/3 cup cassava flour

1 1/2 cups water, more if needed

1/2 tsp sea salt (optional)

For the sauce:

1/2 cup coconut aminos

2 tbsp maple syrup

1 tsp sesame oil

2 tbsp lime juice

1/2 tsp red pepper flakes

1 tbsp tomato paste

3 garlic cloves, finely grated

1 tbsp grated ginger

2 tbsp arrowroot flour

1/2 cup water or vegetable broth, more if needed

2 tsp sesame seeds, for garnish

2 tbsp chopped green onions, for garnish

Directions:

Preheat oven to 425F. Line a large baking sheet with parchment paper.

In a large bowl, whisk together the cassava flour, water and sea salt (if using). The batter should be thick enough to coat the cauliflower. If it's too thick, add a few tablespoons of water.

Add the cauliflower to the bowl and toss until well coated. Using a fork, transfer the bat-tered cauliflower to the baking sheet, shaking off the excess batter. Leave at least 1 inch between each piece.

Place in the oven for 20-25 minutes, until crisp. Flip the cauliflower pieces over halfway through.

To make the sauce, add the coconut aminos, maple syrup, sesame oil, lime juice, red pepper flakes, tomato paste, garlic and ginger to a large saucepan over medium-high heat. Whisk to combine and bring to a simmer.

In a small bowl, whisk together the arrowroot flour and water/vegetable broth. Pour into the sauce and cook, stirring often, until the sauce thickens up and becomes sticky, about 3-5 minutes. If the sauce is very thick then add a bit more water.

Add the baked cauliflower and toss to coat. Remove from heat and place on a serving plate or platter, then top with green onions and sesame seeds. Serve immediately.

Serves 3-4

愿天下人健康、平安、健康。