As a child I never cared much for cauliflower. I found it bland and it was sometimes a chore to eat this vegetable! As I grew older I realized the flavor wasn't as bad as I'd imagined. Besides, it can always be masked when used in a medley and other recipes for those who dislike the taste of cauliflower. The health benefits of cauliflower are enormous. It is especially great for vegans who may need more B vitamins and vitamin K, all of which cauliflower supplies in abundance.

Cauliflower: Basic Background Information

Cauliflower is a cruciferous vegetable (of the cabbage family). The cauliflower head, or crown, usually about 6 inches in diameter, sprouts in the center of a mass of  leaves when growing. It's a unique vegetable. It has to be blanched, or kept away from light, to keep its curds white. This can be via a process where the leaves are  gathered and tied around the head when it begins to form, however some varieties of cauliflower naturally grow with leaves that cover the head as it begins to form,  thus some are considered to be self-blanching types.

Cauliflower is identified by its edible, rounded mass of curds, often mistakenly referred to as florets, but they're actually undeveloped flower buds, or shoot tips. White cauliflower is the most commonly grown, but there are also cultivars with purple, green, and other color curds as well. Cauliflower is in season between December and March.

A head of white cabbage is much like a head of broccoli or cabbage. It has bumpy looking white contents surrounded by coarse, dark green leaves. Between these leaves  and the florets are smaller, more tender leaves that are edible. Florets can be eaten raw or cooked. Beware that cooking cauliflower in aluminum or iron pots can cause  it to turn different colors, so don't be alarmed!, or use a different material pot.

When purchasing cauliflower, WHFoods suggests opting "for a clean, creamy white, compact curd in which the bud clusters are not separated. Spotted or dull-colored cauliflower should be avoided, as well as those in which small flowers appear. Heads that are surrounded by many thick green leaves are better protected and will be fresher. As its size is not related to its quality, choose one that best suits your needs." Uncooked cauliflower can be stored in a paper or plastic bag in the refrigerator and will typically keep for about a week. Pre-cut and pre-packaged cauliflower should be consumed within about two or three days for maximum freshness and nutrition. Cooked cauliflower should be stored in the refrigerator and eaten within two or three days.

Cauliflower: Nutrition and Health Benefits

A standard serving of cauliflower is about one cup. According to WHFoods you should "include cauliflower as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy cauliflower and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups."

Not only is cauliflower high in vitamins, nutrients (and phytonutrients), and antioxidants, it also contains anti-inflammatory agents and serves as a detoxifying agent for the body. Cauliflower is thought to help prevent certain types of cancers. Since it is high in fiber it aids in digestive health.

Cauliflower supplies a tremendous amount of vitamin C, and a significant amount of vitamin K, fiber, vitamin A, and folate, as well as a great supply of B vitamins, including B6 (pyridoxine), B5 (pantothenic acid), B2 (riboflavin), B3 (niacin), and vitamin B1 (thiamin). There are also minerals and other nutrients, such as potassium, protein, phosphorus, manganese, and magnesium, found in cauliflower. This vegetable is very low in calories (only about 30 calories per serving when prepared without fatty condiments and such), has no cholesterol, and is incredibly low in fat (with no saturated fat).

How to Prepare Cauliflower

Cauliflower is best when eaten raw to maximize health benefits and get the most of the nutrients it supplies. Cooking does diminish some of the nutrients in cauliflower, but cooking only about 5 minutes won't degrade too much of the nutritional value. WHFoods recommends what they call "Healthy Sauteeing," which is cutting the florets into quarters and let sit for about 5 minutes, then cooking on medium heat for about 5 minutes in a small amount of vegetable broth, olive oil and turmeric to bring out the flavor and add extra nutrition.

It's easy to eat cauliflower raw either plain or with dip or a yogurt (vegan yogurt and dips are best). Cauliflower can be prepared by roasting by itself or with other vegetables, and is great in soups. Try mashed cauliflower, which is much like mashed potatoes. Simply mash steamed cauliflower (or use a mixer, blender or food processor), and add a small amount of sour cream (as mentioned, vegan versions are healthiest), a small amount of [vegan] butter, a touch of garlic, and some fresh herbs such as basil, rosemary, chives, cilantro, or whatever is your favorite. Serve warm. Experiment with different flavors.

Cauliflower can even be battered and fried for a delicious occasional treat. There are dozens and dozens of recipes in which cauliflower can be used. Do a simple search online to find some good ones. (I recommend using Goodsearch.com as you can help your favorite charities each time you search!)

Some recommend preparing cauliflower in a small amount of fat such as butter or olive oil to better absorb the vitamin K and other nutrients that are fat-soluble.

Cautions

Those with gout, kidney problems, or prone to kidney stones may not want to eat cauliflower in large amounts since it contains a substance called purine, which breaks down into uric acid. This is harmless for most people.

Sources

personal experience and opinion

WHFoods: Cauliflower