This battered steamed cauliflower with yogurt sauce and caper topping is a flavorful and satisfying gluten-free dish that’s rich in nutrients. It offers a perfect balance of crispy, creamy, and tangy flavors while supporting digestive health, heart health, and overall wellness! Battered Steamed Cauliflower with Yogurt Sauce and Caper Topping (Gluten-Free) Ingredients: For the Cauliflower: 1 medium cauliflower head, cut into florets 2 large eggs 1 cup chickpea flour (also known as besan) 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon smoked paprika (or regular paprika) ½ teaspoon turmeric (optional, for color and extra health benefits) ½ teaspoon cumin powder Salt and pepper to taste 2 tablespoons olive oil or coconut oil (for frying) For the Yogurt Sauce: 1 cup plain Greek yogurt (or dairy-free yogurt for a vegan option) 1 tablespoon lemon juice 1 teaspoon garlic powder 1 teaspoon fresh dill (or dried dill) Salt and pepper to taste For the Topping: 2 tablespoons capers, drained and rinsed Fresh parsley or cilantro or dill for garnish (optional) Instructions: Steam the Cauliflower: Cut the cauliflower into bite-sized florets. Steam the florets in a steamer basket for about 5-7 minutes, or until they are slightly tender but still firm (they should not be fully cooked, as they will cook more during frying). Prepare the Battering Mixture: In a large mixing bowl, whisk the eggs until well beaten. Add the chickpea flour, garlic powder, onion powder, smoked paprika, turmeric, cumin, salt, and pepper. Stir until you have a smooth batter. It should be thick enough to coat the cauliflower florets without dripping off too easily. If the batter is too thick, you can add a little water, a tablespoon at a time, to adjust the consistency. Coat the Cauliflower: Once the cauliflower is steamed and cooled slightly, dip each floret into the batter, ensuring it’s evenly coated. Fry the Cauliflower: Heat the olive oil or coconut oil in a large skillet over medium heat. Once hot, carefully add the battered cauliflower florets to the pan. Fry in batches for about 3-4 minutes on each side, or until they are golden brown and crispy. Make sure not to overcrowd the pan to ensure even cooking. Prepare the Yogurt Sauce: While the cauliflower is frying, mix the Greek yogurt, lemon juice, garlic powder, fresh dill, salt, and pepper in a small bowl. Stir well to combine and adjust seasoning to taste. Assemble the Dish: Once the cauliflower is crispy and golden, transfer it to a paper towel-lined plate to remove excess oil. On a serving platter or individual plates, spread a generous layer of the yogurt sauce as a base. Top with Cauliflower and Capers: Arrange the crispy cauliflower florets on top of the yogurt sauce. Sprinkle the capers evenly over the cauliflower for a burst of salty flavor. Garnish and Serve: Garnish with fresh parsley or cilantro, if desired, and serve immediately. Enjoy this crispy, creamy, and flavorful gluten-free dish! Health Benefits: Cauliflower: Cauliflower is rich in fiber, vitamins C and K, folate, and antioxidants, supporting immune health, digestion, and reducing inflammation. It’s a great low-carb and nutrient-dense vegetable. Chickpea Flour: Chickpea flour is high in plant-based protein, fiber, and essential nutrients like iron and magnesium, supporting digestion, muscle health, and blood sugar stability. Eggs: Eggs provide high-quality protein and essential nutrients like vitamin B12 and selenium, promoting muscle health, brain function, and overall vitality. Yogurt: Greek yogurt is a great source of probiotics, which promote gut health and improve digestion. It’s also rich in calcium and protein, supporting bone health and muscle repair. Capers: Capers are high in antioxidants and contain compounds that help reduce inflammation and support heart health. They also provide a salty kick, balancing the richness of the cauliflower and yogurt sauce. Olive Oil: Olive oil is rich in heart-healthy monounsaturated fats and antioxidants, promoting cardiovascular health and reducing inflammation. Garlic and Spices: Garlic powder, turmeric, and cumin are all packed with anti-inflammatory properties and antioxidants that help boost immunity, reduce inflammation, and improve overall health. Enjoy! :) For video recipes and more nutrition tips follow @eatwithiana on IG

This creamy bean and cashew stew is a wholesome, nutrient-dense dish that combines protein, healthy fats, and essential vitamins and minerals to support your immune system, heart health, digestion, and overall vitality. Perfect for a comforting, nourishing meal! Creamy Bean and Cashew Stew with Spinach Ingredients: 400g beans (soaked in water with a pinch of baking soda for a few hours and then cooked in a pressure cooker) 100g cashews (soaked in hot water for 10 minutes and then blended with 1 cup of water) 1 medium onion, chopped 3-4 garlic cloves, minced 5-7 regular tomatoes (or up to 20 cherry tomatoes), chopped 50g fresh spinach 2 tablespoons coconut oil Spices to taste (e.g., turmeric, cumin, coriander, paprika, chili powder, salt, pepper) Instructions: Prepare the Beans: Soak the beans in water with a pinch of baking soda for a few hours. After soaking, cook the beans in a pressure cooker until tender. Once cooked, set the beans aside. Prepare the Cashew Cream: Soak the cashews in hot water for about 10 minutes to soften them. After soaking, blend the cashews with 1 cup of water until smooth and creamy. Set this cashew cream aside. Cook the Vegetables: In a large pan, heat the coconut oil over medium heat. Add the chopped onion and garlic, and sauté for 3-4 minutes, until they become soft and aromatic. Add the Tomatoes and Spinach: Add the chopped tomatoes (or cherry tomatoes) to the pan and cook for 5-7 minutes, until they break down and become soft. Stir in the spinach and cook for another 2-3 minutes until wilted. Spice It Up: Add the spices of your choice to taste. Popular options include turmeric, cumin, coriander, paprika, chili powder, salt, and pepper. Stir to combine and cook for another minute to let the flavors meld. Combine the Cashew Cream and Beans: Pour the cashew cream into the vegetable mixture and cook for 2-3 minutes, allowing it to thicken and combine with the spices. Then, add the cooked beans to the pan and mix well. Cook for another 5 minutes, stirring occasionally. Serve: Once the stew has thickened and everything is well combined, serve hot. Enjoy your creamy, nutritious bean and cashew stew! Health Benefits: Beans: Rich in plant-based protein, fiber, and complex carbohydrates, beans are excellent for supporting digestion, stabilizing blood sugar levels, and providing sustained energy. They also contribute to heart health and are high in folate, which is important for cell repair and growth. Cashews: Cashews provide healthy monounsaturated fats, which support heart health. They are also a good source of copper, magnesium, and zinc, which are essential for boosting the immune system, supporting bone health, and maintaining a healthy metabolism. Spinach: Packed with iron, vitamins A and C, and antioxidants, spinach supports healthy blood circulation, boosts the immune system, and promotes healthy skin. It is also a great source of fiber, which aids digestion. Enjoy!:) For video recipes and more nutrition tips follow @eatwithiana on IG