Celebrate veggies all year long with a new vegetable each week! This week, we're highlighting cauliflower.
Cauliflower might not be full of color, but it is still great for you. In fact, white veggies {like last week's mushrooms} have tons of health benefits. So just because it's not a vibrant green or bright purple, doesn't mean you shouldn't bother eating them.
All veggies are great! Which is obviously why I am celebrating them all year ๐
Cauliflower is a wonderful veggie in my opinion because it can easily be added to dishes to bump up the nutritional value without a lot of fuss; it can also stand alone as a rockstar ingredient.
Cauliflower is like the perfect friend ingredient -- confident enough to be the main ingredient but can also be a supporting ingredient in the recipe.
Read on to learn about the wonderful health benefits, tips for buying cauliflower, and lots of cauliflower recipe ideas.
Cauliflower Nutrition:
*1 cup chopped raw cauliflower has 25 calories, 0.1g fat (0g saturated fat), 30mg sodium, 5.3g carbohydrates, 2.5g fiber, 2.0g protein, 77% Vitamin C, 20% Vitamin K, 11% Vitamin B6, 14% Folate, 9% Potassium
Cauliflower Fun Facts:
*Cauliflower is a member of the cabbage family -- it's a cruciferous veggie, like kale and broccoli
*Cauliflower is high in antioxidants and fiber
*Glucosinolates in cauliflower have been shown to have many beneficial roles in the body -- anti-inflammation, aid in the body's detoxification system, produce sulforaphane which can help protect against harmful bacteria in the stomach
*You can eat cauliflower raw, sautéed, steamed, roasted, riced, or in many different types of dishes.
*Cauliflower is usually found in white varieties but also comes in purple, green, and orange {or I like it to be considered gold, so it can be Mardi Gras festive}.
*Purple cauliflower has anthocyanin {like berries, grapes, red cabbage}. Green cauliflower has more chlorophyll. Orange cauliflower has more Vitamin A.
Cauliflower Tips:
*When shopping for cauliflower, buy firm, compact heads of cauliflower with green leaves. Yellowing or browning florets or florets that are spreading apart are signs that the cauliflower is old.
*Overcooking your cauliflower will intensify the strong flavor and smell.
*Adding lemon juice, vinegar, or milk will help keep the cauliflower white during cooking.
*Keep cauliflower in the fridge, tightly wrapped and unwashed, for up to one week.
*One whole 2 pound head of cauliflower {about 6 inches in diameter} = 6-8 cups chopped = 1 lb. 6 oz. raw
Cauliflower Recipes:
Roasted Garlic Cauliflower Soup
Cauliflower Mac and Cheese Bites
Mardi Gras Fried Cauliflower Rice
Indian-Spiced Tomato & Cauliflower Soup
Recipes from other blogs:
*Cheesy Vegan Cauliflower Mash Bowls from Avocado a Day Nutrition on The Lean Green Bean blog
*Cauliflower Pizza with Greens from Food Confidence
*Healthy Cauliflower Carbonara from Hungry Hobby
*Roasted Cauliflower, Tomatoes, Chickpeas w/ Indian Spices from MJ and Hungryman
*Healthy Mashed Potatoes from fannetastic food
*Buffalo Cauliflower Wings with Blue Cheese Dressing from The Foodie Dietitian
*Asian Tofu Bowls with Cauliflower Brown Rice from Immaeatthat on The Healthy Aperture Blog
*Cauliflower & Pear Soup with Roasted Chestnuts from Teaspoon of Spice
Meme
What is your favorite way to eat cauliflower?
Kara @ The Foodie Dietitian says
Oh, cauliflower. It's soooooo hot right now. ๐
Thanks so much for including my buffalo cauliflower wings recipe! xo
Lindsay @ The Lean Green Bean says
thanks for linking to rachael's post!
Jessica @ Nutritioulicious says
Another informative post and great recipe roundup! Thanks for including my cauliflower dish!
Melanie @ Nutritious Eats says
Love, love cauliflower! Great post!
Min says
Haha! You and mardi gras ;). This month is going to be an exciting one for ya, isn't it? I haven't always been a cauliflower lover, but it is def one that I've been turning to more and more lately ;). I still haven't tried the cauliflower pizza crust. Have you?
Lauren @ Eating with a Purpose says
Yay for Mardi Gras cauliflower! I am loving cauliflower and its versatility these days. To celebrate our love for pizza and cauliflower, I think a trip to our local pizza joint (aka Pizza Domenica) is in order. Loving your veggies all year series!