Why Cauliflower is a Nutrient Powerhouse- and our favorite Cauliflower products!
Cauliflower, a high-fiber, nutrient dense cruciferous veggie, is finally having its moment! Its popularity has sky-rocketed over the past few years due to its versatility, relatively “neutral” flavor and impressive nutritional profile—making it a perfect substitute in pizza crusts, smoothies, sushi, stir-fries, warm cereal and even desserts. In addition to being an excellent “replacement ingredient” cauliflower is also delicious eaten alone. We love it any which way – steamed, air-fried, grilled or mashed with just some avocado oil, salt + seasonings, pesto or nutritional yeast. Although most people just think of cauliflower as a boring white veggie, it also comes in beautiful shades of green, orange and purple – which provides an even greater variety of antioxidants to boot!
Just one serving of raw cauliflower provides:
- over 75% DV of vitamin C
- 20% DV of vitamin K
- 10% DV of vitamin B6, folate and choline.
Cauliflower also contains phytonutrients and antioxidants that help reduce inflammation, fight free radical damage, protect your cardiovascular and nervous systems, and aid in detoxification (i.e/ helping to “deactivate” harmful toxins and rid them from your system).
Lastly, cauliflower contains an impressive 12 grams of fiber per head- about 50% DV for women and 33% DV for men! A high fiber diet is anti-inflammatory, immune and mood boosting, and can significantly lower risk of heart disease, cancer, obesity and diabetes – all in the top 10 leading causes of death in the US. Fiber also helps to regulate blood sugar and insulin, and promotes the feeling of satiety and fullness – key factors in weight loss and maintenance.
Despite all of cauliflower’s incredible health benefits, we would be remiss to not mention that it is a high-FODMAP food, which can cause digestive distress for some people. FODMAPS are short-chain carbs that are not well-absorbed into the blood, thereby quickly fermenting in the gut. This can potentially cause gas, bloating, cramps, constipation or diarrhea – particularly for people suffering from IBS. The important thing is to listen to your body, and if you’re not used to eating cruciferous veggies (cauliflower, broccoli, kale, cabbage), start slowly and see how your body responds.
Try some of our favorite cauliflower based prepared foods-
- Do Anything Sauce- Cauliflower Alfredo - dairy free but oh-so creamy!
- Caulipower Prepared Cauli Rices- Cauli rice ready to go in pre-seasoned cups!
- Strong Roots Cauliflower Hash Browns- Any easy side for any meal!
- Ark Foods Buffalo Cauli Mac- we normally aren't fans of frozen meals, but wow, is this one clean! Perfect to have on hand for those crazy busy days when you just can't find time to cook.
- Lily's Original Keto Cauliflower Hummus- A hummus that's mostly cauliflower and legume-free? Yes, please!
- Trader Joe's frozen bags of riced cauliflower- It's easy to throw together cauliflower rice, a stir fry, or add bulk to a soup with these bags on hand.
- Veggie Craft Cauliflower Pasta- Made with lentils, peas and cauliflower but zero gluten, grains or dairy!