Cauliflower: The secret superfood

Published 7:01 am Sunday, February 5, 2017

When people think of vegetables that are superfoods, seldom does cauliflower come to mind.

However, it really is one of the greatest superfoods, not only in nutrition, but also in taste. It is part of the same family that broccoli and cabbage belong to and is considered a cruciferous vegetable. Cruciferous vegetables play a role in brain health and consuming them may help improve memory.

A serving of cauliflower is a good source of fiber, vitamin C, vitamin K, folate and potassium. Cauliflower also contains phytonutrients that have anti-inflammatory compounds, and may reduce the occurrence of heart disease and stroke. Additionally, cauliflower is high in fiber, which may be beneficial for colon health.

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There are several new crazes with this amazing vegetable.  Here are a few ideas to increase your vegetable intake:

•Try making cauliflower “rice” in a food processor and adding it to stir-fries, salads, and casseroles to trick the pickiest eaters.

•Use crumbled cauliflower instead of flour in your pizza crust.  Mix with cheese and Italian spices and top with your favorite pizza toppings.

•Make cauliflower mashed potatoes! Simply steam and puree with a little milk and butter.

•Baked goods — Because of cauliflower’s mild flavor, it can be blended into your favorite dessert recipe without anyone knowing.

•Pickle for a low-calorie salty, crunchy snack.

•Try roasting florets or “steaks” of cauliflower to release its pleasant flavor.

Try a few of these different options when using cauliflower. Any picky eater will never know they are eating more vegetables. These tricks also work great for people trying to reduce their carbohydrate intake for weight loss or blood sugar control.

You will slash 131 calories and 19 grams of carbohydrate when you trade in your white rice for finely chopped cauliflower in this healthy cauliflower rice recipe.

Cauliflower Rice Pilaf

Cauliflower Rice Pilaf

All you need

•6 cups cauliflower florets (about 1 head)

•3 tbsp olive oil

•½ tsp salt

•¼ cup toasted sliced almonds

•¼ cup chopped fresh herbs, such as chives, parsley, cilantro and/or basil

•2 tsp lemon zest

All you do

1. Pulse cauliflower florets 2 cups at a time in a food processor until chopped into rice-sized pieces.

2. Heat oil in a large skillet over medium-high heat. Add garlic and cook until fragrant, about 30 seconds.

3. Add the cauliflower rice, sprinkle with salt and cook, stirring, until softened, 3 to 5 minutes.

4. Remove from heat. Stir in almonds, herbs and lemon zest.

Make ahead tip: Refrigerate raw cauliflower “rice” (step 1) for up to 3 days.

Source: EatingWell, Inc.

This information is not intended as medical advice. Please consult a medical professional for individual advice.