Cauliflower

Cauliflower

The cauliflower, such a modest vegetable and yet so good for us, providing an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It’s also a very good source of choline, dietary fibre, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B2, protein, vitamin B1, niacin, and magnesium.

The cauliflower had a broad spectrum of antioxidant support including vitamin C and manganese which helps lower the risk of oxidative stress in our cells which in turn helps lower our cancer risk.

The vitamin K present in cauliflower provides us with inflammatory nutrients which again can help to lower our risk to cancer and provide cardiovascular benefits.

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

This sulforaphane which is also found in other cruciferous vegetables has also been found to significantly improve blood pressure and kidney function.

The fibre content of cauliflower—over 9 grams in every 100 calories—makes this vegetable a great choice for digestive system support.

Cauliflower is a good source of choline, a B vitamin known for its role in brain development. Choline intake during pregnancy “super-charged” the brain activity of animals in utero, indicating that it may boost cognitive function, and improve learning and memory. It may even diminish age-related memory decline and your brain’s vulnerability to toxins during childhood, as well as conferring protection later in life.

So if you don’t already include it as part of your diet it’s time to start. It is extremely versatile – you can eat it raw, add it to salads, or use it in your cooking. Cauliflower can even be seasoned and mashed for a healthier version of “mashed potatoes.” Or how about “cauliflower rice”, cut the hard core and stalks from the cauliflower and pulse the rest in a food processor to make grains the size of rice. Tip into a heatproof bowl, cover with cling film, then pierce and microwave for 7 mins on High – there is no need to add any water. Stir in the a handful of coriander and some toasted cumin seeds.

Or finally this delicious “roasted cauliflower” –

  • 1 head cauliflower broken into florets
  • sea salt
  • olive oil
  • 1 knob butter
  • 2 teaspoons cumin seeds
  • 2 teaspoons coriander seeds
  • 1-2 dried red chillies
  • 1 handful blanched almonds, chopped quite small pieces
  • zest and juice of 1 lemon

Preheat your oven to 200°C. Blanch the cauliflower in salted boiling water for a couple of minutes then drain in a colander, allowing it to steam dry (you don’t want any water left in your cauliflower or it won’t roast properly). Toss it in a good lug of olive oil and the butter. In a pestle and mortar, crush your spices and chillies with a pinch of salt, then mix them with your almonds and put in a hot, dry ovenproof pan to slowly toast them. After a couple of minutes, add the cauliflower. When it gets a nice bit of colour on it, add the lemon zest and juice and mix around well. Fry for about a minute longer then pop the pan into the preheated oven for about 15 minutes to crisp up.