The Magic of Real Food …..Series…”CAULIFLOWER”

Today’s food is “Cauliflower”

Over the next few days I will be looking at a range of healthy foods, the nutrition they offer, and how they affect our bodies in positive ways.

As most of you are now well aware I am against supplements/powders/pills and potions, especially those still on the market full of chemicals and bad substances that have been banned in other countries. My aim is to get people away from the charlatans and non-natural food products that are pushed and promoted as healthy whilst actually being bad for us, lining the pockets of the sellers whom have no regard for our health. (Source:

Unlike broccoli, cauliflower comes in a wide variety of colors, of which white is the most common. Like broccoli cauliflower should not be eaten once the buds open and bloom. Also, unlike broccoli the stems are rarely eaten with most consumers of this food concentrating on the flowering part of the plant only.

Also, cauliflower takes less cook time and is much more delicate than its close cousin.


Nutritional Value of Cauliflower

Cauliflower is high in vitamin C and A. It also contains calcium, iron, magnesium, phosphorus, potassium, zinc, and trace amounts of selenium.

A three and a half (3.5oz) ounce serving contains almost 5 grams of carbohydrates, 2.5 grams of simple sugar, 2.5 grams of fiber, 0 grams of fat, 2 grams of protein, and less than ten (10%) percent RDA of B1, B2, and B3.

It has been found that as long as cauliflower is not boiled for more than eight minutes it retains most of it’s nutrients. Steaming avoids this problem and I highly recommend it.

Some studies suggest that a high intake of broccoli can reduce the risk of prostate, breast cancer and heart disease.

Health Effects of Cauliflower

As with broccoli, cauliflower has high levels of sulforaphane, an anti-cancer compound released when cauliflower is chopped or chewed.  It also contains higher than typical levels of the compound indole-3-carbinol. This substance is an anti-estrogen which appears to slow or prevent the growth of tumors of the breast and prostate.

Cauliflower also contains glucosinolates which are linked to improved liver function thereby improving the body’s ability to detoxify itself.

Finally, cauliflower makes a great potato substitute (when overcooked and mashed) as it lacks the starches that potatoes typically contain.

Preparing Cauliflower

It might be tempting to cook cauliflower exactly as one cooks broccoli, but this is not so. Cauliflower takes less heat or cooking time and, as with broccoli, I highly recommend steaming, but at reduced amounts of time.

Regardless cauliflower can be boiled, roasted, braised, pan fried, steamed and even eaten raw.

Another difference is that cauliflower, due to its much more delicate florets, should not be stirred (when boiling) or stirred much less often and much more gently. Excess handling during cooking can cause the florets to break apart and cook at different times.

No comments yet.

Leave a Reply