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La coliflor es uno de muchos vegetales crucíferos, como el brócoli, la col y col rizada, y se llama así por sus tallos cruciformes. Ya sea de color blanco, morado, verde o naranja pálido, la coliflor es un vegetal increíblemente versátil y se puede utilizar cruda en bocadillos, salteada, en vinagre con cebollitas, asada en shish kebabs, e incluso procesada para imitar el puré de papa. Se mezcla bien con otros vegetales cocidos, como las zanahorias y el brócoli.
Cuando compre coliflor, busque cabezas firmes, sin manchas amarillas o marrones en la superficie. Coloque la coliflor de cabeza en un recipiente grande de agua salada fría durante 15 minutos para asegurarse que ha eliminado todos los insectos o pesticidas dañinos.
Beneficios Saludables de la Coliflor
La coliflor tiene un sabor agradable, deliciosamente fresco y muy crujiente. Uno de sus mejores aspectos nutritivos es el alto valor diario de vitamina C que ofrece en una sola porción – un impresionante 77%. La coliflor también es una buena fuente de vitamina K, proteína, tiamina, riboflavina, niacina, magnesio y fósforo, y es una muy buena fuente de fibra, vitamina B6, ácido fólico, ácido pantoténico, 303 miligramos de potasio, y manganeso.
La coliflor contiene numerosos fitonutrientes, como indol-3-carbinol y el sulforafano que podrían ayudar a prevenir el cáncer de próstata, ovarios, y cervical1
Cantidad Por Porción | % Valor Diario* | |
---|---|---|
Calorías | 25 | |
Calorías de grasa | 1 | |
Grasa Total | 0 g | 0% |
Grasa Saturada | 0 g | 0% |
Grasa Trans | ||
Colesterol | 0 mg | 0% |
Sodio | 30 mg | 1% |
Carbohidrato Total | 5 g | 2% |
Fibra Dietética | 3g | 10% |
Azúcar | 2 g | |
Proteína | 2 g | |
Vitamina A0% | Vitamina C | 77% |
Calcio2% | Hierro | 2% |
*Los Porcentajes de los Valores Diarios están basados en un a dieta de 2 000 calorías. Sus valores pueden ser mayores o menores según sus necesidades calóricas.
Estudios Realizados Sobre la Coliflor
Uno de los estudios más dramáticos que surgieron en enero de 2012 habla sobre la capacidad de la coliflor para prevenir el cáncer de próstata cuando se rosea con cúrcuma.2 Esto, al parecer, se debe al isotiocianato de fenilo, una sustancia que se produce naturalmente en ciertos vegetales. De acuerdo con el estudio, mientras que el cáncer de próstata es la segunda causa de muerte por cáncer en los hombres de los Estados Unidos, la incidencia de esta enfermedad es muy baja en la India, donde esta combinación de alimentos es muy común.
come, podría disminuir el riesgo de cáncer de colon y pulmón, así como inhibir la recurrencia del cáncer de próstata.3
Recetas Saludables con Coliflor:
Coliflor con Vinagre Balsámico
2 cucharaditas de aceite de oliva | ¼ libra de tocino, cortado en cubitos | 1 coliflor, cortada en floretes |
5 tomates plum, sin semillas y cortados en octavos | 2 dientes de ajo, picados | ½ taza de caldo de pollo |
⅓ taza de vinagre balsámico | 1 cucharadita de azúcar blanca (opcional) | 1 cucharadita de pasta de anchoa |
Sal y pimienta al gusto | 1 cucharada de perejil fresco picado |
Procedimiento:
- Caliente el aceite de oliva en un sartén grande a fuego medio-alto; cocine y revuelva el tocino hasta que este suave pero no dorado, por aproximadamente 3 minutos. Añada la coliflor y continúe la cocción hasta que la coliflor esté ligeramente dorada, revolviendo con frecuencia, durante 5 a 7 minutos.
- Agregue los tomates y el ajo a la mezcla de coliflor, cocine durante 2 a 3 minutos. Agregue el caldo de pollo, vinagre balsámico, azúcar y la pasta de anchoa, y mezcle.
- Cubra el sartén y reduzca el fuego; cocine a fuego lento hasta que la coliflor esté tierna, aproximadamente unos 5 minutos más. Retire la tapa y aumente el fuego a medio-alto. Continúe la cocción hasta que se reduzca el líquido, unos 5 minutos. Sazone con sal y pimienta. Espolvoreé con perejil y sirva.
Datos Curiosos Sobre la Coliflor
Mark Twain escribió una vez: "Todo está en la formación. El durazno alguna vez fue una almendra amarga; la coliflor no es otra cosa que una col con educación universitaria."
Resumen
Siendo otro delicioso vegetal crucífero con un impresionante número de maneras de preparar, la coliflor contiene una gran cantidad de vitamina C, y se define por su potencial para prevenir ciertos tipos de cáncer y la recurrencia del cáncer. Se puede servir como un bocadillo, combinada con otros vegetales, o puede añadirla a sopas y guisados.
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Your Organic Guide to Medellín
My time in Colombia has naturally been spent sampling all the local food. After all, to get a taste of a country, you need to literally get a taste. However, during my culinary feast, I’ve begun to wonder how easy it is to find specialty or dietary-specific foods in the city. In North America and Europe, things like organic produce are relatively easy to find – but what about here?
I assumed that demand for organic food is relatively low, and after some research, discovered I was correct – even though Colombia is one of the most biodiverse countries in the world, in Latin America alone, its organic market lags behind Brazil, Argentina and Mexico. The difficulty is, Colombia doesn’t have an official certification for organic foods in the same way that the USA or UK does, so there’s no way to really know if something is organic. Nonetheless, there are certain spots around Medellín that are likely to sell – and even grow – organic foods. Here’s the lowdown on eating and drinking organic in the City of Eternal Spring.
Cafes
Urbania
Calle 8 # 43B-132, El Poblado
Describing themselves as a “socially and environmentally responsible company”, Urbania only works from a grain-to-cup ethos, supporting small, local coffee farmers. They’re best known for their ‘Café Calima’, which is cultivated without agrochemicals and in soil derived from volcanic ash – making the taste phenomenal and the process 100% organic.
Rituales
Circular 74A #39B-22, Laureles
Working in partnership with an Antioquia coffee farm, Rituales proudly serves three different types of coffee – Pureza, Luz and Paraíso – all grown under completely natural conditions. The coffee is transported to Medellín where the beans are ground above the Rituales café and served daily. Rituales also holds roasting classes and barista courses for those serious about sustainability and sabor.
Betty’s Bowls
Carrera 32D #7A-77, El Poblado
A newcomer to the organic scene, Betty’s Bowls also has three types of coffee on offer, all of which are organic and single-origin, from beans matured without the use of pesticides. What’s more, in support of their culture of sustainability, the restaurant only uses biodegradable cutlery.
Restaurants
El Cielo
Carrera 40 # 10A-22, El Poblado
An iconic place to eat in Medellín, El Cielo is fine-dining at its best. Since its opening in 2006, the restaurant has been using organic, fair trade products in its experimental dishes and sensory experiences. Even the décor of El Cielo reflects its values – the plants, leather and wood are all reminiscent of traditional Pasia farms.
"60% of Colombian organic crops are fruit and vegetables"
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Located in the Sierra Nevada de Santa Marta, just above Minca, Mundo Nuevo is an organic farm and hostel dedicated to sustainability and education towards the preservation of the earth's natural resources.
Our primary objective is to achieve self-sustainability for food, water, economics and energy.
We work to protect the unique territory Sierra Nevada of Santa Marta from further deforestation and to preserve - and where needed recuperate - its natural ecosystems.
We aim to provide an alternative form of living for our residents and guests, by being a human settlement that provides people with reliable work and clients with tourism services whilst having an overall positive impact on the ecosystem.
Set in the uniquely bio-diverse mountains of the Sierra Nevada, our farm-hostel is a place where guests and workers can enjoy the beauty of one of nature's world wonders whilst also learning about environmental sustainability, organic farming and indigenous culture.
The area's natural endowments provide endless opportunities for outdoor activities, hikes and wildlife-watching.
The economic support that hostel guests provide is crucial to helping us achieving our sustainability goals. However, the point of having a hostel goes beyond economic necessity: we hope for Mundo Nuevo to be a museum and think-tank of sustainability, a place where people from all over the world can learn, debate and contribute to a cause that belongs to all of us.
In January 2015 we began the conversion of a cattle farm into our land preservation project. Addressing the damage suffered from soil erosion and creating a sustainable vegetable garden with policulture principles was one of the first priorities. In the meantime, work started on restoring the houses of the old farm which would eventually become our home and hostel.
As work continued on the vegetable garden and hostel, we began on our water sustainability project by implementing a new cistern that reduced our water usage by 95%. Subsequently, we began our reforestation project by planting Caracol trees on land which had been deforested to keep cattle.
We built a hut in the woods -soon available for guests- using a mixture of wood from fallen trees and by recycling old industrial boxes. We also started work on indigenous huts with help from local indigenous people. Some will be available to rent, whilst others will be kept for indigenous people who can use them to rest as they travel through the mountains of the Sierra Nevada.
As of today, we consume on a daily basis fruit and vegetables from our garden, and the hostel has just opened to the general public.
We cook creative vegetarian breakfasts, lunches and dinners every day. The dishes change every day, as we try to draw as much as possible from the delicious products of our garden. Achieving self-sustainability for our alimentation is one of the key principles of Mundo Nuevo, which is why we do not offer a kitchen for the use of our guests. So sit back and let us do the work!
A taste of organic farming
Starting early, we take you during the morning to discover our organic culture site. We will explain the theories and designs that we follow as well as practical techniques, while enjoying a nice view of the Sierra Nevada.
If you like we can even cook some fresh vegetables on the fire to get the full taste.
Walk around Mundo Nuevo
We have a set of nice little walks around the house.
In the woods or to viewpoints, alone or with a guide, everything is possible.
Organic coffee and cacao tour
Eugenio and Anna will be happy to take you around their organic finca "La Candelaria" to share their knowledge about coffee, cacao and the ecosystems of the Sierra.
The view from there is beautiful and they even have friendly toucans flying around the terrace.
Jungle Survival tours
Duncan, guide and teacher of the DC Bushcraft & Survival school can take you to places where no one is going!
With the option of doing tours, classes or both together, you will learn how to live with and from your natural environment.
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Tel: +27 73 854 3103
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