Quinoa Cauliflower Cakes with Honey Mustard

Progress is brewing for my new personal chef service, The Nourishing Vegan. I’ve got an awesome internship with another chef, I’m developing exciting cooking classes and my studies at the Institute for Integrative Nutrition are going well.
Next week I’m cooking a week of meals for my friend. I’ve developed the menu, which is half cooked and half raw vegan; and she approved. My friend isn’t a vegan, but she’s interested in loosing 20 pounds in 90 days; and what better way is there to release weight and feel fantastic and satisfied than going vegan?
One of the meals I’ve planned for the week are these Quinoa Cauliflower cakes with Honey Mustard.

Cauliflower & carrots sauteing in the wok

Whenever I eat mustard I feel as though I’m indulging in something unhealthy. I’m pretty sure it stems back to when I was a kid eating turkey hot dogs with Heinz ketchup and mustard. I don’t eat hotdogs anymore. As a matter of fact, I don’t eat any processed food nowadays; but when I eat mustard I find my self neurotically checking the label to make sure there’s nothing naughty in the jar. I read: organic mustard seeds, organic apple cider vinegar, water and sea salt… nothing else; then I relax and continue to savor the magnificent pungency of stone ground mustard on quinoa cakes.

I was delighted to learn about the health benefits of mustard. Belonging to the Brassica family–along with such nutritional stars as kale, cabbage and broccoli– the mustard plant and it’s piquant seeds are full of phytonutrients that help fight and prevent cancer. Mustard seeds are a fantastic source of selenium, an important mineral known for it’s ability to protect cells from free radical damage and reduce inflammation. The seeds are also a great source of magnesium. Foods high in magnesium help to relax muscles and nerves while supporting healthy blood circulation. Together in those tiny seeds, selenium and magnesium form a cancer fighting team. Mustard seeds are also high in omega-3 fatty acids, making them powerful warriors against heart disease too.

Clearly there is no reason to “go easy” with the mustard ever again. Served with these quinoa cakes mustard shines as the true nutritional powerhouse that it’s meant to be.
This is a great dish to make at the beginning of the week and eat later. The quinoa cake mixture will keep for a few days; just form patties and pan fry when you’re hungry. The cakes are pictured with a small kale and parsley salad dressed with red wine vinegar and olive oil.

Quinoa Cauliflower Cakes with Honey Mustard
(Makes about 10 small cakes. I use the stone ground brown mustard from Eden foods. I suggest using an organic mustard that has not been irradiated. Irradiation is used in agriculture to prevent seeds from sprouting and to destroy bacteria that may cause the food to spoil. Irradiation destroys some of the seed’s nutritional value.)

1 1/2 cup quinoa, cooked

1 cup carrots, diced

1/2 head of cauliflower, broken apart

1 small onion, diced

2 garlic cloves, minced

2 tbsp flax seed, ground

2 tbsp cornmeal

1/2 cup parsley, chopped

1 tsp sea salt

1 tsp black pepper

1/2 tsp cayenne pepper

olive oil

1/2 cup brown mustard

1/2 tbsp honey

sprinkle of cayenne pepper

To a food processor add the cauliflower and carrots. Pulse until well combined. The mixture should look grainy and resemble couscous.

On medium heat, warm one tablespoon of olive oil in a pan. Add onions and garlic and cook until the onions are translucent. Stir in the cauliflower and carrot mixture. Now add the quinoa and cook for a few minutes. Meanwhile, in a small bowl mix the ground flax seed with 6 tablespoons of water. Stir and let sit; it will thicken up in a few minutes.

Remove the quinoa mixture from the stove and pour into a large bowl. Stir in parsley, sea salt, pepper and cayenne; followed by the flax “egg” and cornmeal. Stir well, and place in the refrigerator to cool for at least one hour.

To make the cakes:

Remove the quinoa mix from the refrigerator. Heat a couple tablespoons of olive oil in a large frying pan. Scoop a small amount of the quinoa mix into your hands and form a small patty, about 2 inches wide 1/2 an inch thick. Make sure you make a tight patty, so that it doesn’t fall apart. Place in the pan and repeat until you can fit no more patties. Cook on each side for 3-5 minutes.

In a small bowl mix together the mustard, honey and cayenne pepper.

Serve quinoa cakes with honey mustard and kale/parsley salad.