CAULIFLOWER
In continuation of our More Matters Blog, we will try and educate you on some vegetables and fruits that you can incorporate into your diets! One of my favorite overlooked vegetables that are high in nutrition are cauliflower! Cauliflower comes in a variety of shapes, sizes and colors, including: white, orange, green and purple. (Remember, more color usually means the more nutrition packed it is!) Cauliflower is a great option for those picky eaters, because it can be cooked and put into many recipes without even being noticed! It does have a bland but slight taste to broccoli. One of my favorite ways to serve it is steamed with garlic butter, or cheese sauce! MmmmMmm! For a more hidden approach, steam it and puree it into a soup base, or pasta sauce. Sick of the same old stir fried veggies, change it up with some cauliflower.
Here are some fun cauliflower recipes:
Nutrition
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 103 kJ (25 kcal) |
| Carbohydrates | 5 g |
| - Sugars | 1.9 g |
| - Dietary fiber | 2 g |
| Fat | 0.3 g |
| Protein | 2 g |
| Water | 92 g |
| Thiamine (vit. B1) | 0.05 mg (4%) |
| Riboflavin (vit. B2) | 0.06 mg (5%) |
| Niacin (vit. B3) | 0.507 mg (3%) |
| Pantothenic acid (B5) | 0.667 mg (13%) |
| Vitamin B6 | 0.184 mg (14%) |
| Folate (vit. B9) | 57 μg (14%) |
| Vitamin C | 48 mg (58%) |
| Vitamin K | 15.5 μg (15%) |
| Calcium | 22 mg (2%) |
| Iron | 0.42 mg (3%) |
| Magnesium | 15 mg (4%) |
| Phosphorus | 44 mg (6%) |
| Potassium | 299 mg (6%) |
| Sodium | 30 mg (2%) |
| Zinc | 0.27 mg (3%) |
| Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database | |
Cauliflower is low in fat, low in carbohydrates but high in dietary fiber,
folate, water, and vitamin C, possessing a high nutritional density.[citation needed]
folate, water, and vitamin C, possessing a high nutritional density.[citation needed]
Cauliflower contains several phytochemicals, common in the cabbage family, that may be beneficial to human health.
- Sulforaphane, a compound released when cauliflower is chopped or chewed, may protect against cancer.
- Other glucosinolates
- Carotenoids[10]
- Indole-3-carbinol, a chemical that enhances DNA repair,[11][12] and acts as an estrogen antagonist,[13] slowing the growth of cancer cells.
Boiling reduces the levels of these compounds, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 75% after thirty minutes.[14] However, other preparation methods, such as steaming,microwaving, and stir frying, have no significant effect on the compounds.[14]
A high intake of cauliflower has been associated with reduced risk of aggressive prostate cancer.[1
- Nutrition Information provided by Wikipedia.org
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