The cauliflower is a white color vegetable, with a compact head that meets all its flowers in a central stem. From broccoli´s family, offers many nutritional benefits, few vegetables offer this combination of flavor, versatility and nutrients; it has earned to be considered as a powerful and complete aliment.
Cauliflower contains Antioxidants
When selecting the cauliflower it should feel firm, heavy and compact. The leaves should have a fresh aspect and the buttons or flowers should have white and creamy color, showing closed.
- Optimum conservation temperature: from 1°C to 4.4 °C
- Humidity: 95 to 98%
- Produces ethylene: Not
- Sensitive to ethylene exposure: Yes
Health benefits of consuming cauliflower
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions.
Many studies have suggested that increasing consumption of plant foods like cauliflower decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
Cauliflower contains antioxidants that help prevent cellular mutations and reduce oxidative stress from free radicals. One of these is indole-3-carbinol or I3C, commonly found in cruciferous vegetables like cabbages, broccoli and cauliflower/ I3C has been shown to reduce the risk of breast and reproductive cancers in men and women.
For the past 30 years, eating a high amount of cruciferous vegetables has been associated with a lower risk of cancer; namely lung and colon cancer. Recently, studies have suggested that the sulfur-containing compounds (namely sulforaphane) that give cruciferous vegetables their bitter bite are also what give them their cancer-fighting power.
Sulforaphane is now being studied for its ability to delay or impede cancer with early promising results associated with melanoma, esophageal, prostate and pancreatic cancers.
Researchers have found that the sulforaphane compound can inhibit the enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells. The ability to stop HDAC enzymes could make sulforaphane-containing foods a potentially powerful part of cancer treatment in the future.
Cauliflower Brassica oleracea is high in both fiber and water content, which helps to prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer.
Lower the Risk of Colon Cancer
Adequate fiber promotes regularity, which is crucial for the daily excretion toxins through the bile and stool, but good digestion is far from all that fiber can do for your body.
Recent studies have shown that dietary fiber may play a role in regulating the immune system and inflammation, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.
According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.
Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.
Choline is a very important and versatile “vitamin-like factor” in cauliflower that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
Low intakes of vitamin K have been associated with a higher risk for bone fracture and osteoporosis. Adequate vitamin K consumption improves bone health by acting as a modifier of bone matrix proteins, improving calcium absorption and reducing urinary excretion of calcium.
Improves Bone Health
Cauliflower contains antioxidants and phytonutrients that can protect against cancer, fiber that helps with satiety, weight loss and a healthy digestive tract.
Buffalo Cauliflower recipe
*I know the picture looks crispy but the cauliflower is NOT. Don’t get me wrong, the texture is great, but you’ll probably have to deep fry it to truly get a crunchy texture. I haven’t fried it yet, but I would assume you need to double the batter if you decide to.
Ingredients (Serves 4)
Preheat oven to 425 degrees.
In a large bowl, mix together flour, salt, garlic powder and water.
Mix in cauliflower, being sure that all the pieces are coated.
Place cauliflower on a baking sheet in a single layer (use parchment paper or oil to prevent it from sticking).
Roast in the oven for 15 minutes.
In a small bowl, mix together the hot sauce and margarine.
Transfer the cauliflower to a large bowl.
Pour on the sauce, being sure to coat all the cauliflower pieces.
Place the cauliflower back on the baking sheet and roast for 18-25 more minutes.
Let it cool for 10 minutes and serve with vegan ranch dressing.