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.
Is cauliflower versatile? ›
Cauliflower can be craftily maneuvered into thin, crispy pizza crust. There are even recipes for cauliflower breadsticks, tortillas, and other bready delights – thus proving that gluten-free is not a lifetime sentence of deprivation.
Can I eat cauliflower every day? ›
The fact that it's a vegetable makes cauliflower automatically good for you. Additionally, cauliflower is packed with nutrients that give it unique benefits, such as fiber, vitamin C, vitamin K and choline. These properties give you a good reason to eat it frequently or even daily.
What is the most versatile vegetable? ›
Broccoli is one of the most versatile vegetables around, probably second only to the potato. It can used in a variety of forms – raw, blanched, steamed, roasted. And kids love it in a variety of dishes – salads, sides, soups, pastas, quiches.
Is cauliflower a super vegetable? ›
Is cauliflower a superfood? All cruciferous vegetables, including cauliflower, broccoli, arugula, brussels sprouts, cabbage, and kale, are considered superfoods for the high levels of vitamins, minerals, and antioxidants they contain.
Can you eat everything on a cauliflower? ›
What parts of a cauliflower are edible? We've all enjoyed cauliflower cheese in our time, but many of us are guilty of only using a fraction of these delicious, creamy white veggies. Every part of a cauliflower is edible, even the tough outer skin.
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.
Are there any negatives to eating cauliflower? ›
Cauliflower and other cruciferous veggies contain a complex sugar called raffinose. It is hard to break down and is instead fermented by the bacteria in the large intestine. As a result, you may experience bloating and flatulence among other gastric issues.
What does cauliflower do to your gut? ›
Digestion. 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.
Is cauliflower a carb or protein? ›
Like all vegetables, cauliflower is a carbohydrate. But it's the non-starchy, complex kind with lots of fiber and low amounts of natural sugar.
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.
And now, for the Don't Worry list, the Clean 15 with the lowest pesticide load. This is courtesy of Dr, Andrew Weil: avocados, sweet corn, pineapples, cabbage , sweet peas (frozen), onions, asparagus, mangoes, papayas, kiwi, eggplant, grapefruit, cantaloupe (domestic), cauliflower, sweet potatoes.
Is cauliflower anti-inflammatory? ›
Cauliflower provides a significant amount of antioxidants, which are beneficial for reducing inflammation and protecting against several chronic diseases.
What color cauliflower is healthiest? ›
Purple. Purple cauliflower is the healthiest option, with numerous advantages. The purple hue is due to the antioxidants called anthocyanins. These are the pigments present in various other plants and plant-based products, including red cabbage and red wine.
Is cauliflower better for you than potatoes? ›
Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.
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.
