Cauliflower is an excellent source of vitamins and minerals, containing some of almost every vitamin and mineral that you need. It is also very versatile. If you have hang-ups from past experiences of overboiled veggies there are so many other ways to try them – cauliflower included.
Here’s 6 different ways to use cauliflower to help you find ways that appeal to you and your family’s preferences.
I’ve heard of women who’ve served up mashed cauli to family and they didn’t realise it wasn’t mashed potato! Although I find it hard to believe, but there are various ways to combine it with parmesan or leeks for example. There’s always a new combo out there to try.
Cauliflower is incredibly versatile. For those wanting to lose weight or go low carb for health reasons, it can be used to replace grains and legumes in your diet.
It is also a fantastic way to increase your veggie intake.
Cauliflower is significantly lower in carbs than grains and legumes.
For example, “a cup of cauliflower contains 5 grams of carbs. At the same time, a cup of rice contains 45 grams of carbs — nine times the amount of cauliflower.” – Healthline
1. Packed with vitamins and a great source of antioxidants
Cauliflower is an excellent source of vitamins and minerals, containing some of almost every vitamin and mineral that you need. It is also a great source of antioxidants, which are important because they protect your cells from harmful free radicals and inflammation.
- Calories: 25
- Fiber: 3 grams
- Vitamin C: 77% of the RDI
- Vitamin K: 20% of the RDI
- Vitamin B6: 11% of the RDI
- Folate: 14% of the RDI
- Pantothenic acid: 7% of the RDI
- Potassium: 9% of the RDI
- Manganese: 8% of the RDI
- Magnesium: 4% of the RDI
- Phosphorus: 4% of the RDI. (source: Healthline)
2 & 3. Low in calories and fat/Assists in Weight Loss
Cauliflower is low in calories but high in fiber and water — all properties that may assist in weight loss.
It can also be used in recipes as a low-calorie substitute for high-calorie foods, such as rice and flour.
High in water content is another weight loss-friendly aspect of cauliflower.
Interesting fact: 92% of its weight is made up of water. Consuming lots of water-dense, low-calorie foods are attributed to assisting weight loss.
4. High in Fibre
Cauliflower contains a high amount of fiber, which is important for digestive health and may reduce the risk of several chronic diseases.
How? Food high in fibre slows digestion AND promotes feelings of fullness. As a result, you are likely to reduce the number of calories you eat throughout the day which is obviously a key factor in weight control.
1 cup of cauliflower = 3g of fibre (10% of your daily needs)
Why is fibre an important consideration?
Consuming enough fibre may help prevent digestive conditions like constipation, diverticulitis and inflammatory bowel disease (IBD). Note: when increasing fibre in your diet, it is important to be drinking plenty of water too.
5. Low Carb Alternatives to grains & pulses
This is because cauliflower is significantly lower in carbs than grains and legumes.
1 cup of cauliflower contains 5 grams of carbs.
1 cup of rice contains 45 grams of carbs — nine times the amount of cauliflower
Like most vegetables, cauliflower can also be cooked in a variety of ways, such as steaming, roasting or sautéing. It makes an excellent side dish or can be combined with dishes like soups, salads, curries, stir-fries, and casseroles…
Here are 15 recipes that are rated 4+ stars on Cookidoo which I recommend. There are over 100 recipes you can check out in addition to these ones.
If you haven’t tried these do have a go and let me know what you think.
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