By Christine Salins
Vegetables are the elixir of life, according to Celia Brooks, who is so passionate about their health benefits that she has written a homage to them in SuperVeg (Murdoch Books, $39.99).
The book shines the spotlight on 25 mainstream vegetables that she considers to be the most health-giving on the planet.
Brooks sets out to change common misconceptions about vegetables by exploring their formidable nutritional benefits, and offering tips on selection, preparation and cooking techniques.
Her passion for her subject vibrates through every page. “Health crazes come and go, scientific research proves and then contradicts, but one truth that is indisputable is this: plants should make up the bulk of our diet to sustain a healthy life.”
Most of us recognize this but for many people the hard part is knowing how to make vegetables interesting. Brooks makes it easy with everyday recipes that range from simple flavour pairings through to more substantial offerings.
With dishes such as Caramelised Artichokes, Roasted Broccoli and Chickpea Crunch, Watercress and Pine Nut Egg Cups, and the Ultimate Mushroom Soup, you’ll find plenty of inspiration to add more goodness to your diet.
At the beginning of each chapter there is a section highlighting each vegetable’s “superpower” – its most potent power – as well as which nutrients it has high levels of, both for essential function and for disease prevention.
“There are many more nutrients provided by each vegetable at good, moderate or trace levels. I have not listed all of these but they are still wonderful and beneficial,” she says.
These Cauliflower Wings and Hot Sauce are a fun variation on traditional Buffalo wings. You could add 1 to 2 tablespoons of toasted sesame seeds to the cornflake crumbs for extra flavour if you wish.
Cauliflower wings and hot sauce
Serves 2 to 4
cooking salt
250 g cauliflower florets, about walnut size – 2 to 3 cm wide
100 g cornflakes (opt for a natural, additive-free brand)
sea salt
2 eggs
coconut oil spray or other oil spray
For the hot sauce:
1 tablespoon coconut oil or extra virgin olive oil
4 tablespoons tomato ketchup
½ tablespoon Sriracha or other hot chilli sauce, or to taste
2 teaspoons apple cider vinegar or rice vinegar
1 teaspoon light soy sauce
1 small garlic clove, crushed or
½ teaspoon garlic powder
Bring a pan of well-salted water to the boil. Add the cauliflower and blanch for 1 minute, then remove and rinse under cold water until cool. Drain thoroughly.
Preheat the oven to 200°C and line a baking tray. Whizz the cornflakes in a food processor until they resemble very fine breadcrumbs. Place in a shallow bowl and stir through a good pinch of sea salt.
Beat the eggs in a small bowl. Dip each floret first in cornflakes, then in the egg, then in the cornflakes again until well coated and place on the baking tray.
Spray each piece of cauliflower a few times with oil. Bake for 20 minutes, or until crisp and firm.
Meanwhile, make the hot sauce. Combine all the ingredients in a small saucepan and gently bring to the boil, stirring frequently. Take off the heat, taste for seasoning and set aside.
Once the wings are cooked, transfer the hot sauce to a dipping bowl and the wings to a sharing plate. Eat right away.
From: SuperVeg, by Celia Brooks. Published by Murdoch Books.
