With its oddly pale appearance—and its reputation for being bland—I suppose that’s not all that surprising. But it is a shame, because cauliflower isn’t just brimming with good-for-you nutrients it’s also delicious—when you fix it the right way that is!
I’ll share some fun ways to fix your cauliflower that’ll have you rushing to put it on the menu for dinner tonight, in just a moment.
But first let’s take a quick look at just how surprisingly nutritious cauliflower is.
Fill up on cancer-fighting antioxidants
It shocks most people when I tell them that cauliflower is overflowing with cancer-fighting antioxidants. But in fact, those pale white stalks are specifically full of phytonutrients which help reduce oxidative stress, inflammation and ultimately your cancer risk.
In addition, vitamin C and K1—both of which you’ll find in abundance in cauliflower (see the chart below)—help slash inflammation and cancer risk too.
Tame tummy troubles with cauliflower
Cauliflower is incredibly high in fiber. For every 100 calories of cauliflower you eat you’re getting nine grams of fiber! That of course means that cauliflower is a real superstar when it comes to digestion.
If you’re a broccoli eater you may already be familiar with the compound sulforaphane, which slashes bacterial overgrowth in the stomach and GI tract. Cauliflower, which is a cruciferous vegetable too, contains a healthy amount of sulforaphane as well.
Help yourself to a heart-healthy serving
Cauliflower is a natural anti-inflammatory. That means it’s a perfect candidate for maintaining healthy cholesterol levels and supporting your heart health.
Plus cauliflower has the rare distinction of being one of the very few veggie sources of omega-3s. If you don’t eat a lot of meat, cauliflower is a great way to sneak some more omega-3s into your diet.
Plus the combo of omega-3s and sulforaphane are great for your heart health and work together to help prevent damage to delicate blood vessels.
Stock up on 20 important nutrients
It may not look like it, but cauliflower is packed full of nutrition. In fact, there are at least 20 different important nutrients hiding in every single serving.
|Nutrients found in Cauliflower|
|Omega-3 fatty acids|
11 DELICIOUS cauliflower recipes to try
Let’s face it, when served a dish of mushy bland cauliflower we all feel like we’re six years old again, crossing our arms across our chests and refusing to eat our vegetables.
But I’m willing to bet I can make you change your mind about cauliflower. You simply need to prepare one of the following delicious cauliflower recipes:
1. Zesty Steamed Cauliflower
Overcooking is the kiss of death for cauliflower, turning the vegetable it a mushy mess. Boiled cauliflower is why so many folks object to this healthy and delicious veggie. A quick steam is all that’s needed.
Cut a head of cauliflower up into florets and place them in a steamer basket for around 10 minutes so they’re cooked, but still firm to the touch. Drizzle the cooked florets in olive oil and lemon juice and serve hot
2. Golden Oven Roasted Cauliflower
|Golden Oven Roasted Cauliflower|
|One of the top objections I hear from folks about cauliflower is that it has a mealy texture. But you can fix this issue simply by roasting your cauliflower in the oven.
• Preheat your oven to 350 degrees.
• Cut head of cauliflower into florets.
• Toss cauliflower in a bowl with olive oil and seasonings.
• Place cauliflower on a cookie sheet and roast for 20 minutes until the edges of the florets start to brown and crisp
• Serve immediately.
3. Savory Cheese and Garlic Mash
|Savory Cheese and Garlic Mash|
|Everyone loves mashed potatoes. Turn this crowd-pleasing dish into a show stopper by replacing the potatoes with cauliflower and adding an extra punch of flavor. This makes a terrific side dish for steak or pork dishes.
• Cut up cauliflower into florets and steam (see #1 for steaming directions).
• Put cooked florets in a blender or food processor and blend.
• Add in cheese, garlic, salt, pepper, butter and cream or milk.
• Blend together and serve as a side dish. If you prefer a creamier mash you can use a potato masher.
4. Crispy and Delicious Cauliflower Patties
|Crispy and Delicious Cauliflower Patties|
|These are great for breakfast, a snack or a side dish.
• Mix egg into the cauliflower mash until it’s dough like.
• Roll dough into palm-sized balls and then roll out into patties.
• Heat oil over medium high heat in a skillet,
• Brown patties for two minutes on each side.
• Serve immediately.
5. Creamy Cauliflower Soup
|Creamy Cauliflower Soup|
|Transform your mashed cauliflower from recipe #3 into a hot and delicious soup.
• Place mashed cauliflower in a large soup pot.
• Add in chicken broth and milk.
• Heat until boiling.
• Add in leeks or onions for a bit of crunch and extra flavor if you like
• Serve hot.
6. Crisped Cauliflower Toast:
Instead of cutting up a head of cauliflower into florets slice the entire head into bread sized slices. Toast the cauliflower in the oven at 350 degrees until it’s golden and crisp.
Serve with chicken or tuna salad, as the base for appetizers, or in place of taco chips in nachos.
7. Grilled Cauliflower Steaks
Slice up a head of cauliflower as instructed in #6 above, Sprinkle cauliflower slices with your favorite steak seasonings and grill on the barbeque. Serve hot as a substitute for steak or as a delicious side dish.
8. French Fried Cauliflower:
This nutritious substitute for potatoes is so tasty it will have you taking French Fries off the menu forever. (Trust me!) Just be sure to fry your cauliflower in coconut oil, ghee or avocado oil instead of unhealthy corn or canola oils.
9. Kicky Cauliflower Dip:
Blend a cup of cauliflower florets in the food processer until you have a purée. Mix in a tablespoon of almond butter, a sprinkle of red pepper places and your favorite spices to create a kicked up dip to serve with fresh veggies.
10. Punched Up Rice Pilaf:
First, finely chop a cup of cauliflower and sprinkle it into rice as it cooks. When the rice is finished cooking dump into a sauce pan. Add in some chopped onion and red pepper and spices to taste. Sauté for two to three minutes and serve piping hot.
11. Cheesy Cauliflower:
Everything really IS better with cheese. Sprinkle your favorite organic cheese on top of your baked or steamed cauliflower for a simple delicious side dish.
Give these cauliflower recipes a try. And I can practically guarantee this “hated” veggie will soon be one of YOUR family’s favorites.
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Dr. Joshua Levitt is a naturopathic physician who is widely known for his expertise in treating both common and complex medical problems. In practice, Dr. Levitt draws on his broad knowledge of the science of both conventional and natural medicine and the art of combing the two into a “best of both worlds” treatment strategy. He has over 15 years of direct clinical experience using a unique blend of nutritional therapy, herbal medicine, and physical medicine to treat a wide range of diseases and conditions. His patients and his readers praise him for the ability to educate, motivate, and inspire them with stories and advice that helps them help themselves. In addition to his work as an author, Dr. Levitt owns and runs a private practice in Connecticut, where he is also a clinical preceptor for the Yale School of Medicine.
Dr. Levitt’s unique perspective was informed by an education that includes a degree in physiology from UCLA, a doctorate in naturopathic medicine from the prestigious Bastyr University, formal residency training in integrative medicine in Seattle, and experience with thousands of patients.
Dr. Levitt is also the author and creator of several popular books, and many articles and videos, which all demonstrate his passion and commitment to bringing information and products to you that can help you achieve your health and wellness goals. You can see more from Dr. Levitt at UpWellness.com.
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