Cauliflower is high in vitamins C and K, low in sodium, free of fat and cholesterol, and a good source of folate. — TNS
Like many consumers, you may be on a quest for healthier food options and willing to try something new or a new take on a familiar food.
If you’re diagnosed with coeliac disease, you may be looking for gluten-free alternatives.
Or maybe you’re on the hunt for lower carbohydrate choices.
Cauliflower may be just what you’re searching for.
This versatile veggie can be eaten raw, cooked, roasted, grilled, baked into a pizza crust, or cooked and mashed as a substitute for mashed potatoes.
You can even rice cauliflower and serve it in place of white rice.
Cauliflower is a member of the cruciferous vegetable family, along with Brussels sprouts, cabbage, broccoli, collard greens, kale, kohlrabi, rutabaga, turnips and bok choy.
These vegetables all contain a compound that produces a strong, distinct odour that some find unappealing.
But this family of vegetables also offers a wide range of health benefits and may reduce the risk of various types of cancer.
And when it comes to nutrition, cauliflower is a superstar.
It’s high in vitamins C and K, and is also a good source of folate, which supports cell growth and is essential during pregnancy.
Cauliflower is fat-free and cholesterol-free.
And it’s low in sodium.
A one-cup serving contains only 25 calories, five grammes of carbohydrates and two grammes of dietary fibre.
When choosing this vegetable, look for a cauliflower head that has tight, creamy-white curds and bright-green, firmly attached leaves.
Avoid those with brown spots or loose, spread-out sections.
Buy a head of cauliflower and separate it into its sections or florets.
Or for convenience, you can also purchase a tub of washed, precut florets.
Cauliflower wrapped in a cellophane bag can trap moisture and speed up spoiling.
So. unwrap and transfer your cauliflower to a loosely-sealed bag with a paper towel to help absorb moisture.
Whole heads of cauliflower can be stored in the fridge for four to seven days.
To bring more colour to side dishes, salads and snacks, try green, orange or purple cauliflower.
In conclusion, as you look for ways to add more veggies to your plate, give cauliflower a try.
Toss the florets into a food processor to make a cauliflower pizza crust, or mince into small pieces for your next stir fry.
And be sure to involve the kids so that they learn to try this familiar veggie in new ways. – By Caitlin Terpstra/Mayo Clinic News Network/Tribune News Service
Caitlin Terpstra is a dietitian in Nutrition in Minnesota, United States.
