Cauliflower Power- This Superfood is Amazing!

As part of the brassica family, more commonly known as cruciferous vegetables, cauliflower contains antioxidants and phytonutrients that can protect against cancer, fiber that helps with satiety, weight loss and a healthy digestive tract, choline that is essential for learning and memory as well as many other important nutrients.

Cauliflower even ranks among the top 20 foods in regards to ANDI score (Aggregate Nutrient Density Index), which measures vitamin, mineral and phytonutrient content in relation to caloric content. To earn high rank, a food must provide a high amount of nutrients for a small amount of calories.

Eating one cup of raw cauliflower will provide 77% of your vitamin C needs, 20% of vitamin K, 10% or more of vitamin B-6 and folate needs for the day, as well as smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium and manganese.

act-now
ban_superfood_mom_468x60-foods
 

Health Benefits of Cauliflower

1. Fight Cancer

Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer.

2. Boost Heart Health

Sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function.. Scientists believe sulforaphane's benefits are related to improved DNA methylation, which is crucial for normal cellular function and proper gene expression, especially in the easily damaged inner lining of the arteries known as the endothelium.

3. It's Anti-Inflammatory

You need some level of inflammation in your body to stay healthy. However, it's also possible, and increasingly common, for the inflammatory response to get out of hand.Cauliflower contains a wealth of anti-inflammatory nutrients to help keep inflammation in check.

         4. It's Rich in Vitamins and Minerals

Eating cauliflower regularly is a simple way to get much-needed nutrients into your body.

5. Boost Your Brain Health

Cauliflower is a good source of choline, a B vitamin known for its role in brain development.

6. Detoxification Support

Cauliflower helps your body's ability to detoxify in multiple ways.

7. Digestive Benefits

Cauliflower is an important source of dietary fiber for digestive health. But that's not all. According to the World's Healthiest Foods:

"Researchers have determined that the sulforaphane made from a glucosinolate in cauliflower (glucoraphanin) can help protect the lining of your stomach. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall."

8. Antioxidants and Phytonutrients Galore

It's packed with vitamin C, beta-carotene, kaempferol, quercetin, rutin, cinnamic acid, and much more. As long as you have these important micronutrients, your body will be able to resist aging caused by your everyday exposure to pollutants, chronic stress, and more. If you don't have an adequate supply of antioxidants to help squelch free radical.

 

How to Pick the right cauliflower

 

vegetables-699995_1920

In the stores, choose fresh heads featuring snow/cream-white, compact, even heads that feel heavy in hand. Grainy surface and separate heads indicate over maturity, while greenish coloration may be due to over exposure to sunlight. Avoid heads with bruised surface as they indicate poor handling of the flower and also those with dark color patches as they indicate mold disease known as “downy mildew”.
Once at home, store inside the refrigerator set at higher relative humidity. They stay fresh for about a week if stored properly.



Cauliflower Power- Recipes!

Creamy Cauliflower Pasta Sauce

Ingredients
  • 8 large cloves garlic, minced
  • 2 tablespoons butter
  • 5-6 cups cauliflower florets
  • 6-7 cups vegetable broth or water
  • 1 teaspoon salt (more to taste)
  • ½ teaspoon pepper (more to taste)
  • ½ cup milk (more to taste)
Instructions
  1. Garlic: Saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside.
  2. Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.
  3. Puree: Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sauteed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender. Serve hot! If the sauce starts to look dry, add a few drops of water, milk, or olive oil.
Notes
I like to add a little bit of olive oil for the flavor and to help keep the sauce really smooth. Several other readers have mentioned that they really liked the addition of Parmesan cheese as well.

How to make Cauliflower Crust Pizza


Mashed Cauliflower Potatoes

Ingredients

      Directions

  • Prep
  • Cook
  • Ready In
  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 20 minutes. Transfer cauliflower to a large bowl. Add mashed potato flakes, milk, and margarine; mash with a potato masher or fork until cauliflower mixture is fluffy. Season with salt and black pepper. Pour mixture into a baking dish and sprinkle with Cheddar cheese.
  3. Bake in preheated oven until cheese is melted, about 10 minutes.

act-now

ban_superfood_mom_468x60

Preparing the root in a soup or steaming the leaves is an excellent way to increase the amount of fiber that you consume on a weekly basis. Plus, this tasty vegetables can be easily added to your weekly meal planning for a extra bit of energy and there are many options available. Another suggestion is to grate this vegetable raw and add it to a salad. This adds color and provides a good natural boost to your greens.

Another plus is that you can easily grow this wonderful vegetable in your garden and have it fresh. And it can be added to your favorite smoothie for people who do not like to eat vegetables.

Beets are an excellent vegetable that not too many think of. It’s flavor adds jest to any salad or soup. This is one vegetable that you should keep in the fridge for variety and taste.

Thanks for reading this article, we hope you learned something new.  Share this article with your friends and family! Tell us what you think about Beets by sharing your comments below.

About the Writer

jayauthor-blog-resizedJay Author is passionate about sharing his knowledge about superfoods through various medium like articles, video, books etc. A majority of this information is being offered as Free for the benefit of our readers and customers. You can learn more about Jay Author's upcoming books at www.JayAuthor.com

If you like this article, please do share with others and let us know if you want to share more about blueberries benefits or any other information with us!

Tell Us What You Think - Please Comment Below!

feedback-resizedAs always we love to hear your comments or questions and so would Jay Author.

What did you like most about this article and how you can use this information for your benefit?

DISCLAIMER: This website is for infotainment purposes only. It is not intended as a substitute for the diagnosis, treatment, and advice of a qualified health professional. This site assumes no responsibility for how this material is used. The statements regarding alternative treatments for any type of health related topics have not been evaluated by the Food and Drug Administration.

Share your comments, suggestions and ideas here...