Beating high blood pressure with roasted cauliflower with Parmesan and almonds

Oven-roasting cauliflower at high heat with a crunchy coating of bread crumbs, almonds and Parmesan notches up this broccoli cousin's appeal. Raisins add sweetness, colour and surprise. Here's a great recipe that combines these incredible flavours and helps maintain healthy blood pressure.

Preparation time 10 minutes

Cooking time 30 minutes

Serves 4

• 1 large head cauliflower (about 750 g/1 1/2 lb), cut into florets
• 125 g (1/2 c) raisins
• 75 g (1/3 c) plain dried bread crumbs
• 30 ml (2 tbsp) grated Parmesan cheese
• 15 ml (1 tbsp) sliced almonds
• 10 ml (2 tsp) olive oil
• 30 ml (2 tbsp) fresh lemon juice

1. Preheat oven to 200°C (400°F). Cover large roasting pan with foil and spray foil with nonstick cooking spray. Cook cauliflower in steamer set over pan of boiling water until crisp-tender, about 5 minutes. Transfer cauliflower to roasting pan.

2. Meanwhile, stir together raisins, bread crumbs, Parmesan, almonds and oil in medium bowl.

3. Sprinkle bread-crumb mixture over cauliflower. Roast cauliflower until crumbs are toasted, about 20 minutes. Drizzle lemon juice on top and roast 5 minutes longer. Serve hot or at room temperature.

• Store-bought bread crumbs are made from white bread, but you can make a more healthful, fibre-rich version with whole-grain bread. Place slices of bread on a baking sheet and bake them in an oven at 150°C (300°F) until they are completely dried out, but not browned. Let the toasts cool, then process them to fine crumbs in a food processor or blender.
• Use golden raisins in place of the dark raisins.
• Use the crumb mixture to top cooked carrots.

• Cauliflower is an excellent source of folate, vitamin C and potassium. All three nutrients play a role in the prevention of heart disease and help improve high blood pressure.
• Since cauliflower loses more of its B vitamins (including folate) when cooked in water, we precook the florets by steaming rather than boiling.

Each serving provides:

Key nutrients: 170 Calories, 40 Calories from Fat, 5 g Fat, 1 g Saturated Fat, 0 g Trans Fat, 6 g Protein, 32 g Carb, 5 g Fibre, 130 mg Sodium

Blood pressure nutrients: 117 mg Vitamin C, 41 mg Magnesium, 581 mg Potassium, 91 mg Calcium