All About Cauliflower

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 😉

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:

Cauliflower Tater Tots

Roasted Garlic Cauliflower Soup

Cauliflower Mac and Cheese Bites

Mardi Gras Fried Cauliflower Rice

Roasted Cauliflower Soup

Indian-Spiced Tomato & Cauliflower Soup

Baked Italian Cauliflower

Cauliflower Pizza

Loaded Potato 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

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What is your favorite way to eat cauliflower?