The nutritional benefits of eating cauliflower and broccoli include being high in vitamin C and containing compounds that help prevent cancer. GABI SAHNER has some recipe ideas.

CAULIFLOWER and broccoli are a form of cruciferous (that is, plants that belong to the cabbage family) vegetable.
Experts worldwide agree that they contain compounds that may help prevent cancer.
Both vegetables have no fat, are high in vitamin C and are low in carbohydrates.
For example, after citrus fruits, cauliflower is your next best natural source of vitamin C.
With more health benefits per bite than almost any vegetable, broccoli takes the prize as the most nutritious vegetable around.
Health organisations have singled out cruciferous vegetables as must-have food.
Cauliflower traces its ancestry to the wild cabbage, thought to have originated in ancient Asia Minor, and gaining popularity in Europe in the 16th century.
It has been an important vegetable in Turkey and Italy since at least 600 B.C. Broccoli was grown mainly in Italy since the Roman Empire and was brought to France in the 16th century, from where its cultivation spread throughout Europe and further.
Delicious raw or cooked, these vegetables boost the flavour and nutrition of hundreds of recipes.
Cauliflower and broccoli florets are the part of the plant that most people eat.
However, the stem and the leaves are edible too and are especially good for adding to soup stocks.
Store uncooked cauliflower and broccoli in a paper or plastic bag in your fridge where it will keep for up to a week.
If you purchase pre-cut florets, consume them within a day or two as they will lose their freshness after that.
Since cooking causes cauliflower to spoil quicker, consume it within two or three days of placing in the refrigerator after cooking.
A few quick recipe ideas:

SCALLOPS WITH BROCCOLI AND CHORIZO

Ingredients:
l 1 large head of broccoli or two smaller ones
l 2 tbsp butter
l 12 medium scallops, cleaned and removed from the shell
l 2 chorizo sausages
l 2 tbsp olive oil
l Salt and freshly ground black pepper

Preparation:
Trim a few florets and a few leaves from the head of broccoli and put aside.
Chop the rest and cook in boiling salted water until well cooked. Drain and blend in a food processor. Transfer to a sauce pan, season and add one tablespoon of butter.
Slice or cut the chorizo into chunks and cook separately in a frying pan with a tablespoon of the olive oil for 3-4 minutes until just beginning to crisp and leave in the oil.
Meanwhile, cook the florets and leaves for 3-4 minutes until tender in boiling salted water. Drain.
Heat a little olive oil in a clean frying pan until almost smoking, season and fry the scallops for 2-3 minutes on each side, adding a bit of butter during frying.
Spoon the purée onto plates and arrange the scallops, chorizo and broccoli on top.
Serves two large or four small starter portions.

BROCCOLI-CAULIFLOWER SALAD
(This is a very easy and simple side dish which can be prepared a day prior to serving.)

Ingredients:
l 12 slices of bacon, optional
l 1 head broccoli, diced
l 1 head cauliflower, chopped
l 1 medium onion, sliced
l ½ cup sunflower seeds, almond slices or pecan seeds
l 1 cup creamy salad dressing
1 tsp sugar, optional
salt and pepper to taste

Preparation:
Fry bacon with a little vegetable oil in a frying pan until evenly brown. Drain oil off, slice bacon and set aside.
You can either use broccoli and cauliflower raw without cooking, or if you prefer them a little tender, just cook them in a sauce pan for 3-4 minutes.
Combine bacon, cauliflower, broccoli, onion and sunflower seeds, almonds or pecan nuts.
To give the nuts a slightly more intense taste, you could pan roast them without using oil. Just be careful that they don’t burn.
Use your favourite salad dressing and pour over salad and toss to coat.
Refrigerate and allow to chill before serving. Serves eight.

CAULIFLOWER GRATIN WITH CHEESE AND HAZELNUTS
(This recipe could alternatively be prepared with broccoli instead of cauliflower.)

Ingredients:
l 1 medium head of cauliflower
l ½ cup créme fraiche or heavy cream
l ¾ cup of grated cheese,
salt and pepper to taste
l 3 tbsp dry, unflavored bread crumbs
l 2 tbsp butter
l 3 tbsp hazelnuts, toasted and chopped
l 2 tbsp chopped chives or flat leaf parsley for garnish

Preparation:
Preheat oven to about 1800C.
Spread the hazelnuts on a baking tray and cook until brown for 6-8 minutes. Allow to cool.
Place hazelnuts in a tea towel and run them together to remove the outer skin.
Boil a large pot of water, add salt and the cauliflower and let it boil for 4-5 minutes.
Drain the vegetable. Use a little butter to butter a baking dish or gratin pan.
Place the veggie into the dish. Mix half the cheese and cream together with salt and pepper.
Pour it over the cauliflower and sprinkle remaining grated cheese over the cauliflower, followed by the bread crumbs and hazelnut.
Bake the dish until cheese has melted and bread crumbs and nuts are golden, for 20-25 minutes.
Garnish with chives and parsley. Serves four.