Prevent & Cure Anemia Following This Cauliflower Leaves Recipe

 Prevent & Cure Anemia Following This Cauliflower Leaves Recipe

Cauliflower leaves are dark green colored, abundantly available in the vegetable market during winter. These leaves are an excellent source of iron but highly underutilized in a regular diet. The problem is it’s seasonal. It needs to be stored well. This cauliflower leaves recipe is going to solve your problem for at least 6 months. 

Cauliflower leaves recipe 1

Honestly, I was also unaware of its potential until this leaf become a part of my Ph.D. research. Later once I moved to Odisha, I was thrilled to see bundles of cauliflower leaves in a tribal market selling for Rs 5/-. It clearly shows how important it is staying close to nature. 

Cauliflower leaves recipe – 

Since cauliflower is a seasonal vegetable, good quality fresh cauliflower greens are only available during winter. Moreover, due to very high moisture content (80%), it gets spoilt within a day at room temperature. Even keeping the greens in the refrigerator, the freshness is lost within a couple of days.

Save – Store – Mix – Consume to cure and prevent anemia

All you need is to dry the good quality cauliflower leaves, make a fine powder and keep them in your stock for future use. 

Comparison of cauliflower leaves with other common greens

Nutrient Cauliflower leaves Spinach Amaranth (tender) Lettuce Coriender
Calorie (kcal) 66 26 45 21 44
Protein (g) 5.9 2.0 4.0 2.1 3.3
Carbohydrate (g) 7.6 2.9 6.1 2.5 6.3
Fat (g) 1.3 0.7 0.4 0.3 0.6
Dietary fiber (g) 2.0 0.6 1.0 0.5 1.2
Iron (mg) 40 1.14 3.49 2.4 184
Calcium (mg) 626 73 397 50 1.42

Reference – Nutritive value of indian foods, NIN, 2016

Fresh cauliflower leaves can be preserved by sun-drying, shade-drying or microwave drying method. Which one to follow? The choice is yours. 

Steps of Preparing Cauliflower Leaf Powder:

Step 1: Collect fresh cauliflower leaves from the local market at free of cost. 

Step 2: Select the good quality leaves 

Step 3: Wash the leaves 3-4 times with clean, running tap water

Step 4: Remove the excess water from clean leaves by spreading them on a dry, clean cloth

Cauliflower leaves recipe - washed leaves

Step 5: Drying of the fresh leaves by sun-drying, shade-drying or microwave drying methods

  • Sun-drying: Leaves should be spread over in a single layer over a dry, clean cloth and kept under the sun for 3 days.
  • Shade-drying: The fresh cauliflower leaves should be spread over a dry, clean cloth and kept in a well-ventilated, clean room for 4 days and dried adequately.
  • Microwave-drying: The fresh clean leaves are to be dried in the microwave oven at 1400C for 18 minutes

Step 6: Whatever the method of drying you follow, the leaves should be dried until the crisp, brittle dry leaves are obtained.

Step 7:  The dry leaves are then ground into a fine powder using a grinder, and the powder should be collected in a dry bowl and cooled.

Cauliflower leaves recipe- grinding

Step 8:  When the cauliflower powder is cooled, it should be transferred into an air-tight glass jar and is to be stored in a cool and dry place (2)

Still confused? Which method to follow? Check the table below – 

Comparison of the three drying methods

Characteristics Sun-drying Shade-drying Microwave- drying
Time required 3 days 4 days 18 minutes
Apparatus used No apparatus No apparatus Microwave oven
Electricity Not required Not required Required
Sunlight Adequate sunlight
is essential for three
consecutive days
Not required Not required
Space Adequate sunlighten
space is required.
Well-ventilated
space is required.
No extra space
is required
Cost of
processing
Zero cost. Zero cost. This is a
comparatively
costly method.
Risk of
spoilage
Risk of spoilage
is low
Risk of spoilage
is high, particularly
whenever
adequate sunlight is
not available.
There is no risk
of spoilage of
leaves.  

As traditional methods of drying like sun drying or shade drying are tried and tested for the past many decades, I feel these are the best method to choose from.

Now, you are aware enough, regarding the pros and cons of different drying methods and the facilities available in your home, so considering all aspect you can decide which method is appropriate for you.

How long Cauliflower Leaf Powder can be stored in the kitchen shelf?

Cauliflower leaf powder is dry (looks like kasurimethi) containing a negligible amount of moisture and thus, it can be stored for a long time (around 3 months) without refrigeration. It should be kept in an air-tight container in a cool and dry place. 

If you kept this home-made cauliflower leaf powder in the refrigerator, you can also store the leaf powder for a longer time.

cauliflower leaves recipe -  the powder

Cauliflower Leaf Powder (CLP) is ideal for –

CLP can be incorporated into any day-to-day recipes to improve the overall health and nutritional status of the family members. It is especially good for the– 

  • Diabetics as it contains moderate carbohydrate with high protein and fiber content
  • Cardiac patients as it is low fat, high fiber foodstuff
  • Anyone who suffers from constipation because it is rich in fiber which will help to clear the bowel.
  • Anaemic person as the cauliflower leaf is a very good source of iron. (1) Don’t forget to drink fresh lemon water after the meal to ensure better absorption of your iron.
  • People suffering from vitamin A deficiency. Consume the power regularly and add a spoonful of ghee with lunch or dinner for better absorption.
  • Vegetarians as it is a good plant source of energy and macronutrients.

How can you use cauliflower leaf powder in your day-to-day recipe?

It is very easy for you. You can use cauliflower leaf powder in various items in the following ways-

  • Dal/Sabji –  add cauliflower leaf powder during the boiling of dal/Sabji. Around 2 teaspoons (10g) of leaf powder should be used to prepare 100g of dal or sabji.
  • Masala paratha – should mix the leaf powder along with the atta or maida to make dough for preparing masala paratha or kachuri.
  • Dosa – can mix leaf powder with the dosa batter and prepare a more nutritious dosa for your kids.
  • Chana/Choley – can use an equal amount of leaf powder and chana masala in your chana/chole/ ghugni.
  • Boda/Bonda – the preparation of any type of boda or chop, you can easily utilize leaf powder to serve a more nutritious boda for your family members.
cauliflower leaves recipe - add cauliflower leaves powder in any food

Advantage of home-made cauliflower leaf powder over the commercial nutritional supplement

  • It’s pure and best in quality
  • Doesn’t contain any artificial color, flavor or preservatives 
  • Introduce a new taste to your daily cooking 
  • Enhance the nutritive value of your recipes.
  • It’s almost free perhaps best quality nutritional supplement 

Bottom Line

Free stuff is not always poor in quality. Cauliflower leaves are the best possible example of that. Before cauliflower leaves get the “super food” label and starts selling at a high price, start saving them to boost your iron level. Follow this cauliflower leaves recipe & store for months. Don’t forget to drink a glass of fresh lemon water after your meal or chewing fresh amla for better absorption of iron. Stay close to nature, go for seasonal and local foods as much as possible. Your health is not something only available in expensive health store rather it’s in your kitchen. Be mindful.

Dr. Sagarika Chakraborty

About Sagarika Author Sagarika Chakraborty was awarded her doctorate in Food and Nutrition (Home Science) from University of Calcutta (C.U.) in 2017. She is an experienced Researcher, working in the field of Food Science for more than 12 years and published five (5) papers in four (4) international journals and 1 national journal. She has also presented papers in national conferences.

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1 Comment

  • It is true that cauliflower leaves are rich source of iron and should be properly utilizesbut it has iron as comparable to other leafy vegetables not as shown in the table. Please! have a view on latest Indian food composition Table, 2017 provided by ICMR.
    Please! go on these links to download:
    http://www.ifct2017.com
    or
    vikaspedia.in/health/nutrition/nutritive-value-of-foods/indian-food-composition-tables#section-2

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