Cauliflower – Health Benefits and Recipes

So, I can’t even begin to tell you how many on-line recipe groups I’m in.  I’ve seen some really good tips and tricks, learned a lot, but have also seen some pretty bad ideas and recipes as well.  At least in my humble opinion.  Recently someone asked “what is your favorite cauliflower recipe?”  I didn’t read all of the answers, almost 200 of them!  But a few did stand out that I am going to try, and few that I will stay far away from.

Someone posted that their grandmother used to cut it into pieces, boil it until tender, drain, and season with salt and pepper.  Another person said they would put it in the microwave until tender and then add salt and pepper.  I mean, hey, if this is how you like it, you go for it.   But let’s just say these methods are not for me.

These answers did get me thinking about one of the reasons why I started this journey through Mimi’s recipe box.  You see, I didn’t like vegetables growing up.  Carrots, nope.  Green beans, nope.  Cauliflower, that was a laughable noppers.  Canned baby peas were pretty much all my mother could get me to eat, and now I won’t touch them.  Now that I think about it, my mother could get me to eat broccoli though, albeit, it was always smothered in a canned cheese sauce.  The problem with these methods of cooking is that in the end you just left with mushy, flavorless veggies.  And who wants mush in their mouth?  Not me, that for damn sure.  Not the mention the water pulls all of the flavor, nutrients, and all of the goodness out of the veggies.

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Or on special occasions, some type of casserole was made with a cream of this soup and a cream of that soup, and topped with some kind of pre-shredded cheese combination.  Again, just a mouthful of flavorless mush.  And there is absolutely no reason that any vegetable needs to be!

But I digress. “What is your favorite cauliflower recipe?”

I don’t think I know the answer to that question.  Definitely not like grandma used to make.

• Cauliflower puree.
• Tossed on couscous with pine nuts and dried cranberries.
• Stir fried.
• Seared in a pan with olive oil and salt and pepper.
• Cauliflower steaks.
• Whole roasted cauliflower with a goat cheese dip.
• Just to name a few!

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Cauliflower – Health Benefits and Recipes

Is cauliflower good for you?

What are the 8 main health benefits of cauliflower?

Cauliflower, along with kale and avocados, have become one of the new “it” vegetables thanks to the rise of low carb, high fat weight loss programs. People have been going crazy substituting cauliflower for rice, mashed potatoes, and even pizza crust. While I have never been a fan of these type of fad diet programs, it has led to the rise of one of my favorite vegetables – cauliflower – and its amazing health benefits.

1. Coronary heart disease.

Cauliflower contains glucosinolates which have anti-inflammatory, antiviral, and antibacterial effects. Moreover, cauliflower also contains carotenoid and flavonoid antioxidants which also has anti-cancer effects and may reduce the risk of several other illnesses, including heart disease.

2. Cancer.

Cauliflower is high is a group of substances known as glucosinolates which is known for their cancer fighting properties. Glucosinolates break down to isothiocyantes and indoles which are associated with decreased inflammation, thus lowering the risk of cancer.

3. Digestion.

Cauliflower is high in fiber and contains 2.5 grams or 10% of your daily needs. According to the National Institute of Health, fiber feeds the healthy bacteria in your gut and helps to reduce inflammation and promotes good digestive health. A diet high in fiber also helps to prevent digestive conditions like constipation, diverticulitis, and inflammatory bowel disease. It also linked to a lower risk of heart disease, cancer, and diabetes.

4. Immunity.

Cauliflower is nutrient dense. Just one cup of cauliflower contains over 75% of the daily recommended intake of Vitamin C. Other than supporting a good immunity, Vitamin C is needed for DNA repair and the production of collagen and serotonin.

6. Strong bones.

Cauliflower also contains 20% of your daily recommended Vitamin K which is required for bone formation which leads to a decreased risk of risk of bone fractures.

7. Memory.

As an added boost, a cup of Cauliflower contains about 10% of the recommended intake of choline which plays a role in sleep, memory, and muscle movement.

8. Skin care.

Cauliflower contains sulforaphane which helps to protect the skin against damage caused by ultraviolet radiation. This helps protect the body from skin cancer, UV-induced erythema, and cellular damage.

Is cauliflower good for weight loss?

Absolutely! Fad diets aside, the high fiber in cauliflower may also play a role in obesity prevention. High fiber diets promote fullness and reduce overall calorie intake. The consumption of cauliflower may help in the stimulation of fat-burning thermogenesis and also contains indoles, which possess anti-obesity effects. According to The National Library of Medicine the consumption of cauliflower is beneficial in preventing various inflammatory and metabolic disorders.

Can I eat cauliflower raw?

YES! Cauliflower is wonderful raw and is fantastic served with your favorite dip and tossed in salads. Cauliflower actually contains the enzyme sulforaphane, which is wonderful for your liver and helps to detoxify it. Eating cauliflower raw ensures that you get the maximum benefit of the sulforaphane. Cooking cauliflower actually lowers the amount of sulforaphane. Pro tip: before cooking your cauliflower, cut it up and leave it on the counter for about 40 minutes. This allows the sulforaphane to become more heat stable.

Raw cauliflower is an excellent source of vitamins and minerals. According to nutritiondata.self.com, 1 cup of raw cauliflower contains the following nutrients:

• Calories: 25
• Saturated Fat: 0 grams
• Fiber: 2.5 grams
• Vitamin C: 77% of the RDI
• Vitamin K: 20% of the RDI
• Vitamin B6: 11% of the RDI
• Folate: 14% of the RDI
• Maganese: 8% of the RDI
• Magnesium: 4% of the RDI
• Phosphorus: 4% of the RDI
• Potassium: 9% of the RDI

The downside of eating cauliflower.

While cauliflower may seem like a wonder vegetable, there are a few drawbacks that you should be aware of:

1. You could feel bloated.

Cauliflower is a cruciferous vegetable, while being high in nutrients, it also contains FODMAPs. FODMAPs stands for Fermentable, Oligo-, Di-, Monosaccharides and Polyols. These are a certain type of carbohydrates that can trigger GI symptoms. FODMAPs are short-chain carbohydrates that are highly fermentable and are poorly absorbed during digestion. As the FODMAPs bacteria ferments in the large intestine, the sugars turn into gas and chemicals which can cause abdominal bloating, distension, cramping, pain and/or changes in bowel habits. This is not unhealthy or harmful; however, they may exacerbate GI symptoms and people who suffer from inflammatory bowel disease may want to steer clear.

2. Cauliflower may affect your medications.

Cauliflower is high in Vitamin K which could counteract blood-thinning medication. Cauliflower could also increase how quickly the liver breaks down certain medications decreasing their effectiveness. These include, but are not limited to, Clozaril, Flexeril, Luvox, Haldol, Tofranil, Mexiti, Zpreza, Talwin, Inderal, Cognex, Zyflow, and Zomig.

3. Thyroid function.

Cauliflower is a cruciferous vegetable. Other common cruciferous vegetables include broccoli, Brussel sprouts, cabbage, collard greens, kale, kohrabi, and turnips. According to Oregon State University, high intake of these vegetables has been found to cause hypothyroidism in animals when accompanied by an iodine deficiency.  Hypothyroidism is characterized by decreased metabolism, cold sensitivity, dry hair and skin, difficulty thinking, and weight gain.

All health content on mimisrecipebox.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website privacy policy for more information.