The Dutch Healthy Food ABC: the B

The Dutch Healthy Food ABC: the B

My name is Birgitte, I am a Dutch nutritionist and sport biomechanist. This is my second article on expatsHaarlem.. and surely not the last one. I have a project for you: The Dutch Healthy Food ABC. I will take the Dutch alphabet as source of inspiration for Dutch Healthy Food ingredients and recipes: every week I will take a new letter and every week I will give you a new healthy food ingredient description and recipe with that ingredient. My next weekly Dutch Healthy Food column will be published next Wednesday here on expatsHaarlem. Let’s start now: the letter B!


Cauliflower  is a very popular vegetable in the Netherlands and is available from June-November. Cauliflower is low in fat, low in carbohydrates but high in dietary fibers, folate and vitamin C, possessing a high nutritional density. Cauliflower contains sulforaphane. Sulforaphane is an antioxidant and may reduce the risk of breast, bladder and prostate cancer, it also can help to reduce high blood pressure.

Cauliflower can be eaten in several different ways. You can eat it raw, add it to salads or cook it. Cauliflower can also be seasoned and mashed for a healthier version of mashed potatoes.

According to the “Vegetable & Fruit Calendar” of Milieu Centraal, cauliflower from the Netherlands is classified as Class A (where A is the most environmental friendly and E is the least environmental friendly).

Cauliflower with Lemon and Garlic (side dish, 3-4 persons)

  • 1 cauliflower
  • olive oil
  • 1 lemon
  • 2 garlic cloves, crushed
  • Handful chives
  • piece of feta cheese (amount according to own taste)
  • sea salt

Cut the cauliflower in small pieces. Wash the cauliflower. Heat the olive oil and add the cauliflower when the oil is hot. Bake the cauliflower in 6-7 minutes gold brown and crisp.

In the meantime wash the lemon and grate the peel into zest. Crush the garlic cloves above the cauliflower and bake for 30 seconds. Remove the pan from the heat and add the lemon zest, sea salt and chives. Add the feta cheese, stir and serve directly.

(Source: Recipe from Amber Alberda)
Read all episodes of the Dutch healthy food ABC

Birgitte van Don
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