Fiber is important because it feeds the healthy bacteria in your gut that help reduce inflammation and promote digestive health ( 2 , 3 ).Consuming enough fiber may help prevent digestive conditions like constipation, diverticulitis and inflammatory bowel disease (IBD) ( 2 , 3 ).Moreover, studies show that a diet high in fiber-rich vegetables like cauliflower is linked with a lower risk of several illnesses, including heart disease, cancer and diabetes ( 4 , 5 , 6 ).Fiber may also play a role in obesity prevention, due to its ability to promote fullness and reduce overall calorie intake ( 7 , 8 ).Summary: Cauliflower contains a high amount of fiber, which is important for digestive health and may reduce the risk of several chronic diseases.Similar to other cruciferous vegetables, cauliflower is particularly high in glucosinolates and isothiocyanates, two groups of antioxidants that have been shown to slow the growth of cancer cells ( 9 , 10 , 11 , 12 , 13 ).In test-tube studies, glucosinolates and isothiocyanates have been shown to be especially protective against colon, lung, breast and prostate cancer ( 10 ).Cauliflower contains carotenoid and flavonoid antioxidants as well, which have anti-cancer effects and may reduce the risk of several other illnesses, including heart disease ( 14 , 15 , 16 , 17 , 18 ).Summary: Cauliflower provides a significant amount of antioxidants, which are beneficial for reducing inflammation and protecting against several chronic diseases.This may automatically reduce the number of calories you eat throughout the day, an important factor in weight control ( 6 , 8 ).Summary: Cauliflower is low in calories but high in fiber and water — all properties that may assist in weight loss.To begin with, it plays a major role in maintaining the integrity of cell membranes, synthesizing DNA and supporting metabolism ( 23 , 24 ).Those who don’t consume enough choline may have a higher risk of liver and heart disease, in addition to neurological disorders like dementia and Alzheimer’s ( 25 , 26 ).Research shows that sulforaphane may also help reduce high blood pressure and keep arteries healthy — both major factors in preventing heart disease ( 30 ).Finally, animal studies suggest that sulforaphane may also play a role in diabetes prevention and reducing the risk of diabetes-induced complications, such as kidney disease ( 30 ).Summary: Cauliflower is rich is sulforaphane, a plant compound with many beneficial effects, such as reduced risk of cancer, heart disease and diabetes.Combine pulsed cauliflower with eggs to make low-carb tortillas that can be used for wraps, taco shells or burritos, as in this recipe.Summary: Cauliflower can replace grains and legumes in many recipes, which is a great way to eat more veggies or follow a low-carb diet. .
I Ate Cauliflower for a Week and Here's What Happened : Food
The great thing here is that as long as you stick to the ratio of nuts/seeds to veg you can use what ever you have in your fridge and cupboards – replace th. .
The Best Seasoned Roasted Cauliflower.
Perfectly spiced, and nice and crispy on the edges, this cauliflower will disappear in no time at all!We love grilled chicken, dairy free potato soup, and curry spiced cauliflower.It’s so hard to resist a deliciously crisp piece of roasted cauliflower.I really prefer using fresh cauliflower florets, but frozen will work if you are in a pinch.Try making up your own variation – you could add more paprika, some Italian seasoning, or even some extra chili powder.Place the florets into a large bowl and add the olive oil and spices.1 teaspoon salt US Customary - Metric Instructions Preheat the oven to 425 degrees.Rinse the cauliflower cut the florets off, placing them in a large bowl.Recipe Notes Store leftover cauliflower in the refrigerator for up to four days.Amount Per Serving Calories 164 Calories from Fat 126 % Daily Value* Fat 14g 22% Saturated Fat 1g 6% Sodium 629mg 27% Potassium 464mg 13% Carbohydrates 8g 3% Fiber 3g 13% Sugar 2g 2% Protein 3g 6% Vitamin A 405IU 8% Vitamin C 69.3mg 84% Calcium 36mg 4% Iron 1.2mg 7% * Percent Daily Values are based on a 2000 calorie diet. .
Simple Steamed Cauliflower with Herbs
This is one of the most popular ways to prepare cauliflower because roasting it makes it browned, sweet and nutty tasting.I don’t sauté cauliflower on the stove top very often because it needs a bit of moisture to cook it through.One workaround is to sear it in oil to get some color, then add liquid (like broth) cover it and let it steam for a bit to soften it. .
Health Benefits of Cauliflower
Like broccoli, the tightly bunched florets of cauliflower are connected by a thick core, often with a few light leaves surrounding it. .
What Goes Well with Cauliflower?
It belongs in the same family as broccoli, kale, bok choy and Brussels sprouts.Cauliflower is a low-growing plant and when the head of the vegetable is enclosed inside its large green leaves, it resembles a cabbage.Mark Twain described cauliflower as ‘cabbage with a college education’.It is fat free, a great source of dietary fibre which helps to promote gut and digestive health and high in folate (B9).The head of the cauliflower should be a consistent cream colour with no dark spots.It should feel heavy when you pick it up and ensure that the florets are all tight and intact.It softens dramatically the longer you cook it and it can even get to a point of being silky smooth when mashed.Apples, asparagus, bok choy, broccoli, Brussels sprouts, capsicum, carrots, celery, corn, garlic, ginger, jack fruit, kale, lemon, lime, mango, mushroom, olive, onion, orange, pea, pomegranate, potato, pumpkin, spinach, sweet potato, tomato.Almond, basil, bay leaf, cardamom, chervil, chives, cinnamon, coriander, cumin, dill, garam masala, marjoram, mint, nutmeg, oregano, paprika, parsley, pine nuts, tarragon, thyme, walnuts.But this Purple Cauliflower Salad is exactly that due to its creaminess, roasted undertones and nutty flavours.Combine them with spiced chickpeas and beetroot tahini, and you’ll have a middle eastern inspired salad that won’t disappoint.Imagine little roasted florets sprinkled with red seeds against a backdrop of bright green sprouts.This Pomegranate Roasted Cauliflower Salad is a recipe bursting with contrasting flavours and textures.Enjoy these recipe collections of salads for special occasions, fussy eaters and pure inspiration! .
Best Cauliflower Recipes
Our Best Cauliflower Recipes from appetizers to soups, chowders and side dishes to full blown meals!This Honey Garlic Cauliflower is a delicious vegetarian friendly takeout style dish that you'll want to make all the time!Whether you’re looking for a snack for yourself, a sharable appetizer, a creamy soup, savory side dish, or a whole meal we’re got you covered!The roasted cauliflower is loaded with so much flavor and pairs so well with the simple and creamy hummus!Our Baked Buffalo Cauliflower recipe is the perfect appetizer for a game day get together!Top with a few oyster crackers and a dash of hot sauce for a chowder that you’ll love, but won’t weigh you down!Use our versatile sauce to drizzle over roasted vegetables, toss it together with pasta or blend it with some extra stock for a creamy pureed soup.Our recipe also includes parsnips and roasted garlic, which makes this dish extra flavorful and delicious.It’s a great faux baked pasta dish with a cauliflower cream sauce that’s just as decadent and flavor packed as the real thing!You can also easily make your own by pulsing cauliflower florets in a food processor until you get a fine, uniform texture.Then heat a pan up with some oil and sauté the riced cauliflower until tender, which only takes a few minutes.Dinner usually signifies the end of a day for us, so these next set of cauliflower recipes are extra comforting.Our Vegetable Loaded Vegan Korma is one of our favorite recipes on the entire site!Our Spicy Vegan Chickpea and Cauliflower Curry is such a cozy dinner to enjoy.We use cauliflower instead of chicken in this recipe and it makes an incredibly tasty, vegetarian friendly dinner! .
Top 5 health benefits of cauliflower
These flowers sprout from a thick central stem to form a single, round head.Over recent years, cauliflower has found culinary fame being used as a ‘rice’ alternative, served as ‘steaks’ or taking centre stage in a roast.It’s an easy vegetable to add to your diet – enjoy raw, steamed, puréed, mashed, grated or roasted.Acting as an antioxidant, sulforaphane reduces the inflammatory damage caused by oxidative stress, a process which plays a central role in the development of heart disease .As such, it is a key building block of acetylcholine, a chemical messenger involved in signalling the central nervous system.Like broccoli and cabbage, cauliflower’s sulforaphane content has a number of health benefits including reducing the risk of cancer .Sulforaphane fights cancer in a number of ways including protecting cells from DNA damage as well as inactivating carcinogens.I3C has also shown promise as a means of lessening the risk of oestrogen induced breast and reproductive cancers in both men and women, although more studies are needed in this area.Being rich in sulfur, cruciferous vegetables like cauliflower may support gut health and as a result improve your defence against infection. .
Roasted Cauliflower Recipe (Four Ways!)
This roasted cauliflower recipe is the perfect simple side dish for your fall and winter meals.As much as I love basic roasted cauliflower, it’s the perfect vehicle for creative flavorings.I came up with three fun flavor combinations this week inspired by Italian, Mexican and Indian cuisines.In the recipe below, you’ll find options for plain roasted cauliflower plus my simple variations.Tip: Here is my favorite large, rimmed baking sheet (they’re called half-sheet pans, and that’s an affiliate link).You can also incorporate roasted cauliflower into many main dishes for a boost of extra flavor, texture and nutrients.My Italian-inspired variation features an irresistible, golden crust of Parmesan cheese, topped with fresh parsley, lemon zest and red pepper flakes.The Mexican-inspired version is spiced with cumin and chili powder, and topped with toasted pepitas (also known as green pumpkin seeds).We’ll add raw pepitas to the pan when we toss the cauliflower at the halfway point, so they get toasty but not burnt.Garnish with cilantro and lime zest for the perfect Mexican side dish for my veggie enchiladas.For the Indian-inspired version, we’ll toss the cauliflower with curry powder before roasting, and finish it off with fresh cilantro and red pepper flakes, for some heat.This variation would be the perfect side dish for the chickpea tikka masala recipe in my cookbook, Love Real Food (page 157). .
51 Cauliflower Recipes We Want to Eat All the Time
Case in point: Priya Krishna’s aloo gobi, where roasted cauliflower and potatoes are tossed in an oniony, turmeric-tinged oil.Or consider Andy Baraghani’s cauliflower bolognese, where the vegetable gets cooked with mushrooms and tomato paste and serves as a stand-in for ground meat. .
