Like many consumers, you may be on a quest for healthier food options and willing to try something new or a new take on a familiar food. If you're diagnosed with celiac disease, you may be looking for gluten-free alternatives. Or maybe you're on the hunt for lower carbohydrate choices.
Cauliflower may be just what you're searching for. This versatile veggie can be eaten raw, cooked, roasted, grilled, baked into a pizza crust, or cooked and mashed as a substitute for mashed potatoes. You can even rice cauliflower and serve it in place of white rice.
Cauliflower is a member of the cruciferous vegetable family along with Brussels sprouts, cabbage, broccoli, collard greens, kale, kohlrabi, rutabaga, turnips and bok choy. These vegetables all contain a compound that produces a strong, distinct odor that some find unappealing. But this family of vegetables also offers a wide range of health benefits and may reduce the risk of various types of cancer.
Nutrition superstar
When it comes to nutrition, cauliflower is a superstar. It's high in vitamins C and K, and is also a good source of folate, which supports cell growth and is essential during pregnancy. Cauliflower is fat-free and cholesterol-free. And it's low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates and 2 grams of dietary fiber.
Choosing cauliflower
Look for a cauliflower head that has tight, creamy-white curds and bright-green, firmly attached leaves. Avoid those with brown spots or loose, spread-out sections.
Buy a head of cauliflower and separate it into its sections or florets. Or for convenience, purchase a tub of washed, precut florets. Cauliflower wrapped in a cellophane bag can trap moisture and speed up spoiling. Unwrap and transfer cauliflower to a loosely sealed bag with a paper towel to help absorb moisture. Whole heads of cauliflower can be stored in the fridge for four to seven days.
To bring more color to side dishes, salads and snacks, try green, orange or purple cauliflower.
New takes on a familiar veggie
As you look for ways to add more veggies to your plate, give cauliflower a try. Toss florets into a food processor to make a cauliflower pizza crust, or mince into small pieces for your next stir fry. And be sure to involve the kids so they learn to try this familiar veggie in new ways.
This recipe puts a cauliflower twist on a popular side dish. Make it plant-based by leaving out the cheese.
Parmesan roasted cauliflower
Serves 6
1/2 cup panko breadcrumbs
1/4 cup finely grated Parmesan cheese
2 tablespoons olive oil
1 teaspoon fresh lemon zest
1 teaspoon finely chopped fresh basil
1/4 teaspoon paprika
1/4 teaspoon kosher salt
3 cups small cauliflower florets
Fill a medium pot with water and bring to a boil. Heat oven to 375 F. Lightly coat an 8-by-8-inch baking dish with cooking spray.
In a small bowl, combine the breadcrumbs, cheese, oil, lemon zest, basil, paprika and salt until well mixed.
Place the cauliflower in boiling water for three minutes; drain. Place in the baking dish and sprinkle the breadcrumb mixture evenly over the top. Bake for about 15 minutes or until crust is lightly brown.
Nutritional information for 1/2-cup serving: 84 Calories, 6 grams total fat, 1 gram saturated fat, 0 grams trans fat, 4 grams monounsaturated fat, 3 milligrams cholesterol, 163 milligrams sodium,6 grams total carbohydrate, 1 gram dietary fiber, 1 gram total sugars, 3 grams protein
Caitlin Terpstra is a dietitian in Nutrition in Owatonna, Minnesota.
FAQs
Cauliflower may be just what you're searching for. This versatile veggie can be eaten raw, cooked, roasted, grilled, baked into a pizza crust, or cooked and mashed as a substitute for mashed potatoes. You can even rice cauliflower and serve it in place of white rice.
Why is cauliflower so versatile? ›
Because of its mild flavor, you can hide it in foods easily. For example, throw some cooked cauliflower into a soup and blend it to give it a thick, creamy consistency without the use of dairy. Or, take some frozen cauliflower and blend it into a smoothie for a thick texture like ice cream!
What is the most versatile vegetable? ›
Potatoes are one of the most versatile vegetables around. They can be used in soups, salads, main courses, breads, and side dishes.
Is cauliflower the healthiest vegetable? ›
Cauliflower has several properties that may help with weight loss. First, it is low in calories with only 27 calories per cup (107 g), so you can eat a lot of it without significantly increasing your calorie intake ( 1 ). It can also serve as a low calorie substitute for high calorie foods, such as rice and flour.
Is it OK to eat a lot of cauliflower? ›
While everyone's tolerance is different, too much cauliflower can create G.I. distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln. Cooking it can also dial back digestion woes.
Is it better to eat cauliflower or broccoli? ›
While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn't in cauliflower.
What happens to your body when you eat cauliflower? ›
Cauliflower is high in fiber and water. Both are important for preventing constipation, maintaining a healthy digestive tract, and lowering the risk of colon cancer. Studies have shown that dietary fiber may also help regulate the immune system and inflammation.
Which vegetables can you eat unlimited? ›
7 All-You-Can-Eat Veggies to Always Keep in Your Kitchen
- Bell Peppers. Did you know that red (and yellow and orange) bell peppers are green peppers that have fully ripened? ...
- Cauliflower. ...
- Celery. ...
- Cucumbers. ...
- Mushrooms. ...
- Romaine.
Tomatoes - the world's most popular vegetable.
What organ is cauliflower good for? ›
Cauliflower Benefits
Fiber helps maintain healthy digestion, reducing your risk of digestive disorders. It also promotes the growth of good bacteria in your gut. A healthy balance of gut bacteria helps lower inflammation in your body and reduces your risk of heart disease, dementia, and obesity.
May Help Reduce Inflammation
If you have inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS), you know firsthand what it feels like to have inflammation in your gut. Because it's loaded with antioxidants and anti-inflammatory compounds, cauliflower can reduce that inflammation, Andrews says.
Is cauliflower a superfood? ›
In fact, cauliflower is a superfood. Superfoods are foods that have an exceptionally high-nutrient content and are very beneficial to the body. Cauliflower is rich in nutrients such as vitamin C, vitamin B6, vitamin K, folate, potassium, magnesium, phosphorus, manganese, fibre and so in.
When should you not eat cauliflower? ›
Avoid those with brown spots or loose, spread-out sections. Buy a head of cauliflower and separate it into its sections or florets. Or for convenience, purchase a tub of washed, precut florets. Cauliflower wrapped in a cellophane bag can trap moisture and speed up spoiling.
Is cauliflower healthier, raw or cooked? ›
Eating raw cauliflower provides maximum vitamin C content, but cooking cauliflower allows your body to absorb more nutrients, such as vitamin K and potassium. Roasting or steaming cauliflower brings out its natural flavors and adds a delightful texture.
Does cauliflower detox your body? ›
Not only is cauliflower a smart and tasty alternative to grains and pastas like flour and rice, it also has some pretty significant health benefits. Cauliflower provides antioxidant nutrients and sulfur-containing nutrients to boost liver detoxification.
Why is everyone eating cauliflower? ›
Cauliflower is a nutritious veggie packed with nutrients such as fiber, vitamins C, K and choline. Additionally, it provides many potential health benefits, from helping reduce inflammation and your risk of certain types of cancer to improving your gut health.
What is unique about cauliflower? ›
Cauliflower is rich in vitamin C which is good for skin, healing, and gum health. It is a cruciferous vegetable which helps prevent colon cancer. Cauliflower means “cabbage flower” because it is a flower that has not fully developed. Cauliflower is related to broccoli, Brussel sprouts, and cabbage.
Why has cauliflower become so popular? ›
This renewed interest in cauliflower is largely based on the widespread popularity of low-carb and gluten-free dietary trends. These trends have embraced the vegetable both in fresh form and as an ingredient in a variety of products, such as pizza crusts, pastas, tortillas, and crackers.
What does cauliflower do to your gut? ›
As a cruciferous vegetable, cauliflower is an excellent source of fiber. Fiber helps maintain healthy digestion, reducing your risk of digestive disorders. It also promotes the growth of good bacteria in your gut.
