5 Health Benefits of Cauliflower
Getting the most from the food you eat
I once heard that a truly healthy meal should be colorful. Red tomatoes, green peppers, purple cabbage, orange carrots…a meal like this just looks good for you. Compared to these vibrantly colored vegetables with their robust flavors, one might easily pass by cauliflower. But this pale and noble cabbage is low in fat and carbohydrates, and high in fiber, with a high nutritional density.
1. It’s high in anti-oxidants! – Cauliflower contains a ton of vitamin C and manganese, as well as carotenoids. This floret packs a punch in fighting free-radicals.
2. Cauliflower has anti-inflammatory properties – Due to its high vitamin K content, cauliflower helps to reduce inflammation. It also has omega-3 fatty acids, the same healthy fats found in salmon and flax seeds, but with the added bonus of practically no calories.
3. Fiber! – The average daily recommendation for fiber exceeds 25 grams. Eat some cauliflower and you’ll be contributing over 3 grams to your daily total, helping cleanse your digestive tract.
4. Increased blood flow – Decrease chronic ailments such as atherosclerosis, a leading cause of heart attack and stroke. Cauliflower can help keep your blood flowing to essential organs of the body!
5. Vitamin packed – Cauliflower boasts a cornucopia of B vitamins: 1, 2, 3, 5, 6, and 9 to be exact. That includes folic acid, so if you are pregnant or planning to become pregnant, be sure to add this vegetable to your weekly consumption.
What’s so tasty about this white mush?
Cauliflower can be boiled, but this does nothing to enhance the flavor, and in fact, can reduce the levels of all the beneficial compounds you’re looking for in this versatile veggie. Try cauliflower as a delicious alternative to creamy potatoes. It won’t disappoint and leaves the starch behind. Another option, add to your favorite curry dish. It’s filling, aromatic, and packed with phytochemicals that are beneficial to human health. Here are two of my favorite recipes featuring cauliflower:
- 4 cups organic cauliflower florets
- 1 oz olive oil
- 1 oz nonfat condensed milk
- Pinch of salt and freshly ground pepper
- Steam the cauliflower until soft. Puree in a food processor, or mash by hand, adding in oil and milk until creamy. Add salt and pepper to taste. For extra zip, try whipping in a little horseradish!
- 2 Tbsp peanut oil
- 2 cloves garlic, minced
- 1 large head organic cauliflower, coarsely chopped
- 1 bunch organic carrots, sliced to 1/2"
- 1 lb shrimp, peeled, tail on
- 2 Tbsp curry powder
- Red pepper flakes, to taste
- 1 cup nonfat condensed milk
- 1/2 cup mango chutney
- Salt and pepper
- Heat the oil in a large skillet, sauté garlic, cauliflower and carrots until tender.
- Add the shrimp, cook until opaque, about 3 minutes.
- Add the curry powder and red pepper flakes and stir quickly.
- Add the milk and mango chutney, simmer for a few minutes.
- Salt/pepper to taste, serve over jasmine rice and top with condiments such as roasted peanuts, dried cranberries or raisins, and toasted coconut.
Eating healthy should be delicious too. Be sure to add this fabulous floret to your next Full Circle produce box, and give one of these recipes a try. Let us know what you think!