Cauliflower, how to eat, nutritional value of cauliflower, how to cook cauliflower
Healthy Eating

Cauliflower: why and how to eat

Cauliflower is a vegetable that is really worth learning to cook. It has so many benefits and is so versatile that bypassing it is quite a shame.

I know it can be an acquired taste, and that’s why I talk about “learning to cook”. Cauliflower cooked in water, beyond the point of exhaustion, results in a tasteless paste that even I (veggie lover extraordinaire) can’t appreciate.

But today there is so much creativity, and there are so many ways to prepare it, that you just don’t like cauliflower that you really don’t want to.

And for those in charge of cooking, it’s super practical. To prepare cauliflower for any dish takes at most 5 minutes.

The nutritional value of cauliflower

Cauliflower is a vegetable from the cruciferous family (or brassicas, and I can’t help smiling because I remember the Asterix books…), all of which are extremely favorable to human health, as you can see in my blog article – Cruciferous vegetables: how to eat and cook – and also in my corresponding video, which you can watch on my YouTube channel.

Even so, it is unusually complete in terms of the vitamins and minerals it contains. According to Healthline, “cauliflower is an excellent source of vitamins and minerals, containing some amount of almost everyone you need.

Vitamins and Minerals in Cauliflower

Still according to Healthline, cauliflower contains the following micro-nutrients:

  • Vitamin C
  • Vitamin K
  • Vitamin B6
  • Folatos
  • Pantothenic Acid
  • Potassium
  • Manganese
  • Magnesium
  • Phosphorus

Cauliflower is a good source of fiber

As you know, fiber is a fundamental element for digestive health (especially of the intestine) and it is good to know where to get it.

In addition, studies show that a diet rich in fiber of vegetable origin helps to promote a balanced weight and also to avoid chronic diseases such as cancer, diabetes, and cardiovascular diseases.

Cauliflower contains many antioxidants

Antioxidants protect our cells from free radicals and inflammation. Consuming food rich in antioxidants helps protect health from fatal diseases such as cancer and cardiovascular disease. Besides having a welcome anti-aging effect 🙂

Besides vitamin C, cauliflower contains the following antioxidant elements: glucosinolates, isothiocyanates, flavonoids, and carotenoids.

Cauliflower is a source of choline

Choline is an important micro-nutrient for various functions in the body. In particular, it helps maintain cellular integrity and supports metabolism. It is also associated with brain development and the balance of the nervous system. It also prevents the accumulation of cholesterol in the liver.

Cauliflower and broccoli are the two main sources of choline in a vegetable diet.

By the way, if you want inspiration to eat more broccoli, you can read my article – title and link – here on the blog.

Sulforaphane: an anti-cancer aid

As I mentioned in the article – Cruciferous vegetables: how to eat and cook – and in the corresponding video, cauliflower is also a good source of this antioxidant of protective effects against cellular degeneration that accompanies the development of cancer.

Sulforaphane also seems to have beneficial effects on the health of the arteries and on blood pressure itself.

All the more reason to eat cauliflower!

Cauliflower is low in carbohydrates and calories

For those who prefer a low-carb diet (with few carbohydrates) and like to control the caloric value of their meals, cauliflower is an excellent alternative to cereals and pulses.

A 100g portion of cauliflower has only 29 calories and 3.3g of carbohydrates.

As a good source of fiber, cauliflower slows digestion and promotes satiety. This can help reduce the total calories ingested throughout the day, an important factor in weight control.

The high water content of cauliflower is another factor promoting weight loss. In fact, about 92% of its weight is water. We know that the consumption of a lot of water and low-calorie foods are factors that favor weight loss in the medium term.

How to cook cauliflower

Besides all these fantastic advantages associated with nutrition, cauliflower is very versatile in its culinary applications. It can be used in many different situations, from smoothies to salads, pizza, and hummus dips. Your imagination is the limit!

You can steam cook or bake in the oven, just get inspired by the many recipes you already have here on the blog.

To learn my easy steam cooking technique, check out this article – Steam Cooking: a Glow Chef technique

Easy and Healthy Cauliflower Recipes:

For example…

Como fazer couve-flor; receitas com couve-flor.

Orange Dream Smoothie

Here cauliflower is a low-sugar, low-calorie alternative to banana, giving the smoothie a creamy texture hard to match.

Sopa de Couve-flor, Alho-francês e Lima

Cauliflower, Leek, and Lime Soup

I use cauliflower as an alternative to potatoes and I must tell you that the texture is much nicer: creamy but without that sticky starch that characterizes a potato-based soup.

I even make a Caldo Verde without potatoes, with this same cauliflower and leek base, which is perfect for those who want to reduce sugars in food and lose weight without dieting.

Bifes de Couve-flor no Forno

Cauliflower Steak

I don’t intend to convince you that cauliflower substitutes a beautiful sirloin steak (for those who like meat) but this cauliflower steak recipe is so tasty and comforting that it’s the perfect substitute for a salad in cold weather, and makes a delicious and super quick meatless dinner – #meatfreemonday anyone?

Couve-flor e lentilhas

Cauliflower and Lentils, an anti-stress dinner

Two simple recipes that combine for a comforting dinner that is actually calming.

The importance of cauliflower in a sugar-free diet

Conclusion: Cauliflower is an excellent ally in promoting a nutritious and healthy diet, without sugars or refined flours, offering very fun alternatives for all your meals.

Tell me, have you tried any of these recipes?

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