Last Updated on January 14, 2019 by Patricia Carter

SUMMARY:  This post shares the first of five of our SCD PALEO fav veg recipes, SCD PALEO CAULIFLOWER MOCK POTATO SALAD ⇒ so redic delic, we even make it at the beach! They eat it so fast, I cannot keep it stocked in the fridge (and my clan knows it is cauliflower they are eating!!!)  I want you to eat cruciferous vegs because they help with detox. That is not snake oil salesmanship ⇒ the Dana Farber Cancer Institute_Phytonutrient Rich Foods Add Color to Your Plate chart, explains: ” cruciferous vegetables are packed with dietary benefits and contain detoxifying enzymes. Aim for 1-2 servings of these vegetables every day.”  Read more on that below.  I also want you to eat 30 different vegs each week as that was found best for the microbiome from the American Gut data. An update on that data just published [McDonald et al 2018], and it still says to eat your 30! I am however noting a word of caution for crucifer consumption because crucifers can be problematic for those iodine deficient or with thyroid concerns, BUT cooking crucifers reduces goitrogen levels. That needs weighed against their health benefits, and all that is discussed below. The other mega health whammy of this recipe is that the fats usually used in these sorts of salads is changed up to be HEALTHY!!! This recipe uses mayo (Primal Kitchens) that replaces unhealthy industrial seed based oils with heart healthy monounsaturated fat (avocado oil) but you can make your own mayo, sub SCD yogurt, or if not strict SCD, use a quality plain Greek yogurt). To make it even easier to make this recipe when vacationing, prior to departure ⇒  Combine in a small bottle the base dressing ingredients: Dijon mustard, honey, EVOO, dill, and mayo if not already bringing that down! Put the bottle into your cooler. This makes it so easy to then make this salad because the rest of the salad ingredients you likely are already buying down at the beach!  Happy summer!!!

SCD PALEO Cauliflower Mock Potato Salad

July 25, 2018

by Patricia Carter

Category Recipes: Vegetables Whole Food

I cannot keep this in our fridge (and my children know it is cauliflower they are eating)! Why? Because it really tastes like potato salad! Try it; it is that redic delic! The bonus is that it is soooo easy to make, I even make it at the beach!

Notes

Mark Sisson’s Primal Kitchen Mayo with Avocado Oil is SCD legal according to Dr. Suskind NIMBAL SCD PRODUCE study materials.

Ingredients

• 1 head of cauliflower (get 2 if they are small!)
• sea salt
• pepper
• 2 Tbsp unadulterated EVOO (use Kirkland Organic, California Ranch or another listed on this UC Davis PDF)
• 1/2 cup Mark Sisson’s Primal Kitchen Mayo with Avocado Oil (this is SCD legal according to Dr. Suskind NIMBAL SCD PRODUCE study materials) (Alternatively, your homemade mayo, SCD yogurt, or if not strict SCD, a plain good quality Greek yogurt, can be substituted)
• 1 Tbsp SCD Dijon Mustard or use Annie’ s Organic Dijon Mustard or Trader Joe’s Deli Style Mustard (both are listed on Dr. Suskind's NIMBAL SCD PRODUCE study materials.)
• 1 Tbsp honey
• 1 Tbsp unadulterated EVOO
• 1/2 tsp dried dill
• 1 garlic clove, minced fine
• Juice from 1/2 lemon
• 1/2 cup chopped red onion
• 3 stalks celery, chopped
• 3 hard boiled eggs, diced

Instructions

To roast cauliflower:

1. Preheat convection oven to 375F.
2. Cut up cauliflower into small florets.
3. Toss w/salt, pepper and EVOO.
4. Roast in a 375F convection oven, 20 to 30 minutes, tossing midway. Then allow to cool. For fast cooling, plate it single layer and place it in the fridge!

In the meantime, to make the Salad Dressing, combine:

1. Mark Sisson’s Primal Kitchen Mayo with Avocado Oil, Dijon Mustard, honey, EVOO, dill, garlic, and lemon juice.

To assemble the Cauliflower Mock Potato Salad, combine:

1. The cooled cauliflower,
2. The Salad Dressing,
3. Red onion,
4. Celery, and
5. Hard boiled eggs.

Place in the fridge a few hours to melt the flavors; Stir and Enjoy!

Tags

SCD Recipes,

WHOLE FOOD

© 2024 Author: Biome Onboard Awareness, LLC

Source: SCD PALEO Cauliflower Mock Potato Salad, https://biomeonboardawareness.com/

Why Eat Cauliflower?

Cauliflower is a cruciferous vegetable that helps with detox ⇒ The  Dana Farber Cancer Institute_Phytonutrient Rich Foods Add Color to Your Plate chart, explains:

“An asterisk (*) [on their chart] indicates a cruciferous vegetable. These vegetables are packed with dietary benefits and contain detoxifying enzymes. Aim for 1-2 servings of these vegetables every day.” 

They list Bok choy, broccoli, Brussels sprouts, cabbage, collard greens, kale, turnip greens, watercress, radishes, and cauliflower as cruciferous vegs!  So eat them, and this SCD PALEO CAULIFLOWER MOCK POTATO SALAD is a redic delic way to do so!

RAW CRUCIFER VEGS AND THYROID HEALTH

“People with hypothyroidism are often told to avoid cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts, as well as soy products. It is thought that goitrogens, a substance in these vegetables, can inhibit production of thyroid hormones.”  – A Physicians Committee For Responsible Medicine Fact Sheet, Thyroid Health.  Gointrogens can interfere with iodine uptake in the thyroid gland ⇒  When not enough iodine is available, the thyroid cannot produce sufficient levels of thyroid hormones T4 and T3. The hypothalamus senses low T4 and releases TSH-releasing hormone, which triggers the pituitary gland to produce TSH. The thyroid gland responds to TSH by making more hormones. If it can’t keep up with demand, it grows bigger trying. 

However, “studies show this may only be a concern if a person does not consume enough iodine or if they eat (or juice) large amounts of raw cruciferous vegetables (e.g., more than 2 pounds per day)… One study showed no adverse effects on thyroid function for people who consumed 150 grams (5 ounces) of cooked Brussels sprouts daily for 4 months.” – A Physicians Committee For Responsible Medicine Fact Sheet,  Thyroid Health.   [Felker et al 2016] adds: “The consumption of typical serving sizes of raw, commercial  broccoli, Chinese cabbage, bok choy, broccoli rabe, turnip tops, and kale belonging to Brassica oleracae) correspond to progoitrin- and thiocyanate-generating indole glucosinolate exposures at concentrations far lower than those likely to impair thyroid function. In contrast, excessive consumption (e.g., >1 kg/d for several months) of some Collards, Brussels sprouts, and some raw Russian/Siberian kale (Brassica  napus) contain sufficient high progoitrin concentrations and thus goitrin to potentially decrease iodine uptake into the thyroid to affect the synthesis of thyroid hormone, and should be avoided.”

A Physicians Committee For Responsible Medicine Fact Sheet, Thyroid Health explains iodine sufficiency and the health benefits of consuming crucifers:

• “The recommended dietary allowance (RDA) for iodine for adults is 150 mcg per day, while pregnant women require 220 mcg of iodine per day, and women who are breastfeeding need 290 mcg per day. Plant-based foods high in iodine include iodized salt, grains, and sea vegetables. For example, a 1/4 teaspoon of iodized table salt  provides approximately 71 mcg of iodine, and 1 sheet of seaweed can provide anywhere from 16 to 2,984 mcg of iodine.”  “Processed foods, the source for most of the salt Americans consume, often does not contain iodine.”  “Supplemental iodine may cause symptoms in people with Hashimoto’s disease, and should be approached with caution.”

• “For those low in iodine, including 1/2-3/4 teaspoon of iodized salt in their diet a day will provide the recommended amount of iodine for thyroid protection.
• Moreover, eating cruciferous vegetables may actually help protect against certain cancers, so it is best to include them when possible.“

[Felker et al 2016] lists health benefits of dietary intake of Brassica genus vegs (broccoli, broccoli rabe, kale, turnip, Brussels sprouts, Chinese cabbage, and cauliflower) include:  alleviating multiple chronic conditions, including allergic respiratory inflammation from oxidant stimuli in the upper airway caused by asthma or air pollutants,⁷  and decreased risk of various cardiovascular diseases,⁸ lung cancer,⁹ prostate cancer,¹⁰ urinary cancer,¹¹ and colon cancer.¹²

Linus Pauling Institute, Oregon State University, Cruciferous Vegetables explains more technicals AND notes that the microbiome is likely involved in making metabolites that are health promoting when cruciferous vegs are consumed AND that the 2015-2020 Dietary Guidelines for American adults recommends eating 1½-2½ cup per week of dark green vegs which contain crucifer vegs, with daily consumption of 2½ cups for a 2,000 calorie diet) from all of the five vegetable subgroups (dark green, red and orange) which also contains crucifers:

• Cruciferous vegetables are unique in that they are rich sources of sulfur-containing compounds known as glucosinolates.
• Chopping or chewing raw cruciferous vegetables results in the formation of bioactive glucosinolate hydrolysis products, such as isothiocyanates and indole-3-carbinol. These metabolites are also generated by colonic bacteria, following the ingestion of cooked cruciferous vegetables.
• The biological activities of glucosinolate-derived isothiocyanates and indole-3-carbinol likely contribute to the potential health-promoting effects of cruciferous vegetables.
• Variations in the sequence of genes coding for Phase II detoxification enzymes, glutathione S-transferases (GSTs), may influence the potential health benefits of consuming cruciferous vegetables.
• The 2015-2020 Dietary Guidelines for Americans recommend eating a variety of vegetables daily (2½ cup-equivalents/day for a 2,000 calorie diet) from all of the five vegetable subgroups (dark green, red and orange, legumes, starchy, and other; see (58). No separate recommendations have been established for cruciferous vegetables, yet the 2015-2020 Dietary Guidelines for Americans recommend that adults consume 1½-2½ cup-equivalents of dark-green vegetables (which include cruciferous vegetables) per week (58)

Bottom line:  Lots of foods are gointrogenic including broccoli, cabbage, cauliflower, mustard greens, Brussel sprouts, kale, kohlrabi, Chinese cabbage and rapeseed oil (better known as canola oil), radishes, horseradishes, legumes, peanuts, pine nuts, millet,  turnip, and cassava root. Soy, soybeans, or soy enriched foods can also aggravate thyroid problems reducing T4 absorption and interfering with thyroid hormone action [28] and are reported to increase auto-immune thyroid disease. [Bajaj et al 2016]  Understanding Goitrogenic Foods, FXMedicine

The goitrogenic potential of a plant or food depends upon the amount of active goitrogen present in it.  A comprehensive assessment published in Nutrition Reviews looked at the evidence and found that usual dietary intakes are far lower than those that could ever negatively affect your thyroid [1]. [Felker et al 2016]  This is especially true if you cook them because various procedures like soaking, washing, boiling and cooking, de-activates the goiterogen which can help reduce the goitrogenic potency of these foods.  Steaming crucifers reduces goitrogens by 1/3. Boiling reduces them by 90% but that also has a big loss of vitamins and minerals. [Masterjohn, Weston A Price 2008].  I did not find in my research how roasting affects gointrogens, but I asked the experts and will update their responses.

An exception is if you were to eat certain species particularly high in goiterogens, such as Russian/Siberian kale, some collards, and Brussels sprouts, but you would have to consume over one kilogram of un-cooked or raw vegetables every day for several months before you developed symptoms.  [Felker et al 2016] 

“Patients suffering from hypothyroidism can avoid consumption of raw cruciferous vegetables such as cabbage, Brussels sprouts, broccoli, cauliflower, mustard greens, kale, and turnip. In addition, daily diet should include thyroid boosting foods like those rich in iodine, amino acid tyrosine, minerals like selenium, zinc, copper, iron, various vitamins including, B2, B3, B6, C and E.”  [Bajaj et al 2016] 

As always, LMK if you have any questions.

Also LMK your thoughts if you try this recipe!  I hope you enjoy these recipes as much as we do!!!  Share it with your friends!!!

Best in health thru redic delic awareness! ♥

References

1.  Dana Farber Cancer Institute_Phytonutrient Rich Foods Add Color to Your Plate chart, explains: “cruciferous vegetables are packed with dietary benefits and contain detoxifying enzymes. Aim for 1-2 servings of these vegetables every day.” 
2. Eat 30 different vegs each week was found best for the microbiome from the American Gut data.
3. An update to the American Gut data just published [McDonald et al 2018]American Gut: an Open Platform for Citizen Science Microbiome Research.
4. A Physicians Committee For Responsible Medicine Fact Sheet, Thyroid Health
5. [Felker et al 2016] Concentrations of thiocyanate and goitrin in human plasma, their precursor concentrations in brassica vegetables, and associated potential risk for hypothyroidism.
6. Linus Pauling Institute, Oregon State University, Cruciferous Vegetables.
7. [Bajaj et al 2016] Various Possible Toxicants Involved in Thyroid Dysfunction: A Review.
8. Understanding Goitrogenic Foods, FXMedicine.
9. [Masterjohn, Weston A Price 2008] Bearers of the Cross: Crucifers in the Context of Traditional Diets and Modern Science.

Last updated: January 14, 2019 at 9:45 am to add manual excerpt by converting to blocks. Updated July 25, 2018 to fix picture on recipe printout.