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Cauliflower nutrition facts
Packed with rich nutrients, cauliflower or cabbage flower is one of the commonly used flower-vegetable. The flower heads contain numerous health benefiting phtyo-nutrients such as indole-3-carbinol, sulforaphane etc., that help prevent prostate, ovarian and cervical cancers.
Botanically, it is a member of the cruciferous or brassicaceae family. It has got a similar nutritional and phyto-chemistry profile with broccoli and cabbage. Several cultivars exist other than common snow-white variety, including green, orange, purple, and romanesco heads.
Like broccoli, cauliflower too is made up of tightly clustered florets that are begun to form but stopped at bud stage. This cool-season vegetable prefers fertile rich adequate moisture in the soil to flourish.
To keep the flower heads creamy white, they should be protected from sunlight. This is done by tying the close-by leaves together over the heads when the heads are the size of a quarter. Over-maturity makes the heads get loose and grainy surfaced, and lose much of their flavor and tenderness.
Health benefits of Cauliflower
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It is very low in calories. 100 g of the fresh cauliflower head provides only 26 calories. Nevertheless, it comprises of several health-benefiting antioxidants and vitamins in addition to be very low in fat and contains no cholesterol.
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Its florets contain about 2 g of dietary fiber per 100 g; providing about 5% of recommended value.
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Cauliflower contains several anti-cancer phyto-chemicals like sulforaphane and plant sterols such as indole-3-carbinol, which appears to function as an anti-estrogen agent. Together these compounds have proven benefits against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer-cell growth inhibition, cytotoxic effects on cancer cells.
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Furthermore, Di-indolyl-methane (DIM), a lipid soluble compound present abundantly in Brassica group of vegetables has found effective as immune modulator, anti-bacterial and anti-viral compound by synthesis and potentiating Interferon-Gamma receptors. DIM has currently been found application in the treatment of recurring respiratory papillomatosis caused by the Human Papilloma Virus (HPV) and is in Phase III clinical trials for cervical dysplasia.
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Fresh cauliflower is an excellent source of vitamin C; 100 g provides about 48.2 mg or 80% of daily recommended value. Vitamin-C is a proven antioxidant helps fight against harmful free radicals, boosts immunity and prevents from infections and cancers.
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It contains good amounts of many vital B-complex groups of vitamins such as folates, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K. These vitamins is essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism.
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Further, It is an also good source of minerals such as manganese, copper, iron, calcium and potassium. Manganese is used in the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.
Once at home, store in the refrigerator set with higher relative humidity. They stay fresh for about a week if stored properly.
Preparation and serving methods
Its creamy-white flower heads are favored in variety of delicacies world-wide. To wash, place head upside down rinsed in a large bowl of cold water or salt water brine for about 15-20 minutes to ensure removal of any insects, soil or fungicide/insecticide sprays. Gently pat dry using soft cloth. Remove tough stem and leaves.
Usually florets cut into equal sections to help cook evenly. Cook covered in a little boiled salted water until tender for few minutes. Overcooking may result in loss of nutrients, especially vitamin C.
Here are some serving tips:
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Cauliflower mixes well with vegetables, lentils and meat.
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Aloo-gobi (potato-cauliflower) is a very popular dish in south Asian countries, especially in India, Pakistan and Nepal. Gobi-manchurian is another Indian-chinese snack in which fried florets mixed with Chinese's style sauces in a mouthwatering recipe.
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Its florets are added in pasta bake, casseroles and to make curry/soup.
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It is also widely used in pickling.
The butcher had a lovely small cauliflower with really clean creamy curds. It made a terrific cauli cheese, with a few courgettes (our own) on the side. Urp.
party tip #596: instead of buying the veggie trays, buy broccoli, cauliflower, and carrots from the produce section of the grocery store, and chop it yourself. it's cheaper, and you can select whatever veggie your guests prefer (none of my guests like the cherry tomatoes that come in some trays). serve with your favorite dips.
more to come from tonight's festivities.
I saw a recipe for Cauliflower Rice on YouTube and wanted to try it. It's not Cauliflower with rice, but a Cauliflower dish that takes the place of rice... and it's so simple to make. Ingredients is just Cauliflower, salt and pepper.
Here's the recipe on YouTube: youtu.be/zMKGTyJm9UE
Blogged here: www.joeysplanting.com/2012/02/10/more-dirt-pots-planting-...
Cauliflower
Yoghurt and sprout salad.
Bar Tartine
San Francisco
(February 15, 2014)
the ulterior epicure | Twitter | Facebook | Bonjwing Photography
It's not a tree and it doesn't grow cauliflowers, but it's telling Palitoy Pete that would be futile
24th May 2015
Ha, ha this months ABC bake was Cauliflower Cheese… I made a wasabi variation and a gluten free cauliflower cheese soup too. Cauliflower cheese was certainly on rotation growing up :) www.thelonebaker.com/journal/2017/4/12/cauliflower-cheese... Join me on Facebook www.facebook.com/thelonebaker
Feel free to use this image, but make sure to link to: paleogrubs.com/curried-cauliflower-soup-recipe
Thanks to the scores of vegetable farms all around the city, as well as being a major agricultural trading point, obtaining fresh green vegetables is never a problem in the western Indian city of Pune (Poona). The extortionate prices are another matter altogether, but the stuff is fresh and usually delicious. Here are some fresh cauliflowers for sale near the Model Colony district in Pune (Poona) city. (Pune/ Poona, July 2007)
Cauliflower
White chocolate, vanilla, coconut milk ice cream.
David Toutain
Paris, France
(March 3, 2014)
the ulterior epicure | Twitter | Facebook | Bonjwing Photography
I made my chile con queso at home in the late afternoon while I was getting ready and brought a container of it (with the blue lid) to Leslie Anne's place. On the way I stopped at Central Market to get some broccoli and cauliflower. My girl is busy steaming it, and we are checking on its progress in this photo. As soon as it was tender, I poured some chile con queso on it and microwaved it to further melt the cheese. We ate the broccoli and cauliflower with chile con queso along with grilled salmon as our main course. Earlier we had Irish cheese with wine as an appetizer, a mixed green salad, and corn on the cob.
Roasted cauliflower with nutmeg & thyme, recipe: carolinasaucecompany.blogspot.com/2012/01/roasted-caulifl...
Not quite as crisp as bread can get, but crunchy at the edges and very pleasant.
Our Daily Challenge: CRISP
Roasted Cauliflower
Brown butter, smoked Provolone, hazelnuts, lemon. ($8.95)
Stella Barra
Chicago, Illinois
(February 24, 2014)
the ulterior epicure | Twitter | Facebook | Bonjwing Photography
Failure. The camembert was supposed to melt over the cauliflower. :-(
You precook the cauliflower for 5-10 minutes, add the camembert or any other soft cheese on top with 1 side/bottom cut off. Then microwave for 5 minutes at 450 watt.
It was edible, but no, wouldn't want to try this again. I have to admit, I have a horrible microwave, nothing ever works in my microwave. So I don't know why I tried this recipe, i could have known it wouldn't work....