I know, I know. When most people list their top 10 vegetables, cauliflower doesn’t even make the list. It’s a shame because this mild-mannered veggie can transform into a true superfood. Move over corn and carrots, there’s a new hero in town.
Cauliflower is rich in vitamin C and has almost every other vitamin you need. With over 75% of your daily vitamin C, 20% of vitamin K and everything from potassium to magnesium, cauliflower is a healthy addition to any meal.
It’s one of the best sources of choline for brain health. Choline is an essential nutrient for your brain and DNA. Not getting enough is associated with problems such as Alzheimer’s disease and dementia. Broccoli and cauliflower are awesome sources of choline.
It makes your gut happy and healthy. Another benefit of cauliflower is that it’s packed with fiber. It feeds the positive bacteria in your gut, keeps your digestive system working smoothly and reduces inflammation.
Cauliflower is great for losing weight naturally. Not only is cauliflower low in calories (just 25 calories a cup), it also helps you stay full longer. Choosing cauliflower instead of starchy carbs can keep the munchies away during that afternoon lull.
The Ultimate Carb Replacer
I’m a big believer in going with your gut. So, if you enjoy carbs such as potatoes, whole grains and beans, eat them to your heart’s content. Try to get more carbs in the morning than at night though so you can burn off the extra calories during the day.
If you prefer a low-carb diet to increase your body’s fat burning naturally — or you notice less inflammation and joint pain when you cut back on carbs — cauliflower is one of the best low-carb foods around. It has a similar taste and texture to starchy vegetables such as potatoes, but the entire head only has 29 grams of carbs! Compare that to a single potato with 37 grams.
There are countless ways to use cauliflower as a carb replacer:
Cauliflower “flour” for pizza crust or burger buns
Riced cauliflower for rice recipes
Mashed cauliflower in place of mashed potatoes
Cauliflower au gratin
Blended cauliflower as a soup thickener instead of heavy cream or starches
Easy & Tasty Cauliflower Recipe Ideas
Use these recipe ideas to spice up your cauli-cooking and make you family fall in love with this great white veggie:
Mexican cauliflower fried rice: I use canola oil for frying to keep calories down — I can’t resist that crispy texture. Make it as spicy as you like with jalapenos, bell peppers, onions, tomatoes, garlic, chicken broth and cilantro.
Cheddar cauliflower biscuits: All I can say is these biscuits are gooey, golden and delicious.
Garlic mashed cauliflower: You get all the flavor of garlic mashed potatoes but without the carbs. This is one of my favorite recipes for company.
Cauliflower risotto: The funny thing is this melt-in-your-mouth risotto is actually easier to make correctly than the original with arborio rice.
Stuffed cauliflower with cheese and bacon instead of potato skins: The name says it all. If you’re taking low-carb appetizers to a party, make these.
I’m not saying to just eat cauliflower for the rest of your life, but this veggie has an amazing amount of nutrients. It’s fantastically versatile and healthy. Seriously, you can use blended cauliflower to make smooth and creamy alfredo sauce, cream of “potato” soup, macaroni-and-cheese and countless other family favorites.