7 Reasons to cook with cauliflower, a nutritious and versatile superfood (recipes included)
08/05/2021 / By Rose Lidell / Comments
7 Reasons to cook with cauliflower, a nutritious and versatile superfood (recipes included)

Cauliflower may seem like a plain and unappetizing veggie, but this nutritious superfood can be used to make tasty sweet and savory dishes.

Cauliflower is a versatile ingredient, and your should add this vegetable to your regular diet to boost your digestion and overall health.

7 Reasons to eat more cauliflower

Here are some reasons to incorporate cauliflower into a balanced diet:

It has an impressive nutritional profile

If you’re cooking for picky eaters, you can change their minds by using cauliflower to make nutrient dense and tasty dishes.

Brighteon.TV

One cup of raw cauliflower contains:

  • Calcium (24 grams) that you need for stronger bones.
  • Carbohydrates (5 grams) that’s good for your energy.
  • Dietary fiber (2 grams) that’s good for your digestion.
  • Folate (61 grams), which you need for cell and tissue growth.
  • Potassium (320 mg) that helps regulate your body’s fluid balance.
  • Protein (2 grams) that’s good for your muscle health.
  • Vitamin C (51 grams) that’s good for your immune health.
  • Vitamin K (15 grams), which is needed for healthy blood-clotting.

Cauliflower also contains vitamin A that’s essential for eye health.

It can help fight cancer

Studies have determined that a diet full of fresh vegetables can help lower your risk of developing mouth, throat, stomach and lung cancer since veggies contain beneficial antioxidants. These compounds help reduce free radical damage that is linked to cancer.

The vegetable is also full of dietary fiber that bulks up your stools so they are quicker and easier to pass. Healthy bowel movements can help reduce the number of toxins in your body, which can cause cell changes.

Additionally, cauliflower contains soluble fiber that is broken down in your body. It also contains insoluble fiber that passes through the body mostly unchanged and can also be found in whole grains.

Finally, cruciferous vegetables are the richest source of glucosinolates or compound that contains sulfur, an important nutrient that helps prevent tumors. Once glucosinolates are broken down, they release myrosinase, an activating enzyme that helps produce different DNA-protective metabolites like sulforaphane.

It can improve your bone health

Like milk, cauliflower can boost your bone health. But if you want stronger bones, you need to do more that eat veggies rich in calcium.

Thankfully, cauliflower contains calcium, manganese and vitamins C and K, all of which can help protect your body against fractures.

It can help prevent bloating and constipation

Cauliflower is full of dietary fiber that helps you feel full longer, which can prevent excess snacking.

Fiber also helps promote regular bowel movements by bulking up your stools so they are quicker and easier to pass.

It can promote healthy weight loss

If you want to lose weight naturally, replace rice and potatoes with cauliflower “rice” or “mash.”

This versatile veggie is low-calorie, making it the perfect food for promoting weight loss. Using cauliflower as a substitute for carbs means you increase your nutrient intake without feeling deprived of delicious food.

Cauliflower is also a great rice and potato substitute if you have health conditions that prevent you from eating too many carbs like diabetes, elevated cholesterol and obesity.

It’s a versatile ingredient that’s affordable and readily available 

Using the right recipe, you can use unassuming cauliflower to make delectable desserts or filling main dishes with less calories but all the flavor.

Cauliflower has a versatile texture, and you can puree it to make soup or casseroles.

It takes on any flavor

You don’t have to worry about cauliflower overpowering other ingredients in your dish since it takes on any flavor. Use cauliflower to make a rice substitute or different desserts.

Cauliflower can be served raw, roasted, steamed, mashed or even in pizzas and salad.

Tasty and nutritious cauliflower recipes

Try out these recipes to make a burrito bowl and chocolate cauliflower bars.

Paleo cauliflower burrito bowl

This recipe for a healthy burrito bowl is low-calorie, high in protein and gluten-free.

Ingredients for 4 servings:

Cauliflower rice:

  • 2 Teaspoons of extra virgin olive oil
  • 28 Ounces of cauliflower, chopped until they look like rice grains
  • 1 Teaspoon of chili powder
  • Salt to taste

Chicken:

  • 2 Cups of mild salsa
  • 1 Pound of chicken breasts, skinless and boneless
  • 2 Teaspoons of extra virgin olive oil
  • A pinch each of salt and chili powder

Cilantro lime crema:

  • 1/3 Cup of coconut cream (Or the solids from a refrigerated can of coconut milk)
  • 1/3 Cup of cilantro leaves
  • Juice of half a lime
  • Salt and pepper to taste

Toppings:

  • 1 Cup of fresh pineapple, finely diced
  • 1 Cup of snap peas, trimmed
  • 1/4 Cup of red bell pepper, cored, seeded and finely diced
  • 14/2 Cup of carrots, shredded
  • 1/2 Avocado, sliced
  • 1/2 Jalapeno pepper, seeded, deveined and finely minced
  • 1/2 Red bell pepper, thinly sliced
  • 1/2 Yellow bell pepper, thinly sliced
  • 1 Tablespoon of fresh lime juice
  • 1 Teaspoon of of honey
  • Salt and pepper to taste
  • Cilantro leaves for garnish
  • Crushed cashews for garnish

Preparation:

  1. Add two teaspoons of olive oil to a large nonstick skillet over medium-high heat. Season the chicken on both sides with salt and chili powder, then pan-fry until golden brown on both sides or for at least five minutes per side.
  2. Pour the salsa into the skillet and reduce heat to medium-low then cover the pan. Cook until the chicken is no longer pink and you can shred it easily with a fork or for at least 25 minutes.
  3. Shred the chicken and set it aside.
  4. Add two teaspoons of oil to a medium pot over medium-high heat, then add the chopped cauliflower. Stir to coat in the oil and season with chili powder and salt to taste. Cover the cauliflower and cook for five to seven minutes until tender. Set the cauliflower aside.
  5. To make the crema use a blender or food processor to puree the coconut cream with cilantro, lime, salt and pepper. Process until smooth.
  6. To make the salsa, mix the jalapeno, pineapple, red bell pepper, honey, lime juice and a pinch each of salt and pepper.
  7. When ready to serve, divide the cauliflower rice between four bowls. Top the bowls with the shredded chicken, pineapple salsa, avocado, carrots, red bell pepper, yellow bell pepper, cilantro, cashews and a drizzle of the lime cilantro crema.

Vegan and gluten-free chocolate cauliflower bars

Enjoy this guilt-free (and gluten-free) dessert made with cauliflower.

Ingredients for 1 serving:

  • 400 g of cauliflower florets (2 cups when blended)
  • 100 g (1 cup) of ground walnuts
  • 70 g (1/2 cup) buckwheat flour
  • 50 g (1/3 cup) coconut sugar
  • 30 g (1/4 cup) raw cacao powder
  • 2 Tablespoons of coconut oil
  • 1 Tablespoon of ground flaxseed
  • 1 Teaspoon of cinnamon
  • A pinch of sea salt
  • 50 g (1/3 cup) of dark chocolate (optional topping)
  • Raw cacao nibs (optional topping)

Preparation:

  1. Boil or steam the cauliflower until soft, then drain well and blend until smooth. Stir in the coconut oil, then set aside.
  2. Preheat the oven to 180 C (356 F).
  3. Line a 9″x 9″ square baking dish with baking paper.
  4. Whisk the ground walnuts, buckwheat flour, cacao powder, coconut sugar, cinnamon, flaxseed and sea salt in a large bowl.
  5. Add the dry ingredients to the cauliflower, then stir until combined.
  6. Spoon the mixture into the baking dish. Use a clean knife to level the surface.
  7. Place the baking dish into the oven, then bake for about 30 minutes until the middle feels firm.
  8. Let the dish cool down completely before cutting into 16 bars.
  9. Melt the dark chocolate in a double boiler, then drizzle over the cooled bars.
  10. Sprinkle with raw cacao nibs and store in an airtight container.
  11. Refrigerate for a couple of hours before serving.

Use fiber-rich cauliflower to make delicious savory or sweet dishes that can help boost your bone and digestive health.

Sources:

DailyMail.co.uk

AbbeysKitchen.com

NirvanaCakery.com

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