Cauliflower: It can be one of those polarising vegetables where either you love it or hate it.

If you're one of those that hates it, I get it. The smell, the texture, the taste...I see how it can put you off. However, allow me to tell you a little bit more about this delightfully healthy veggie, why it's good for you and some ways you can enjoy it.

As a health coach, I am always on the lookout for nutrient-dense foods that can benefit my clients (as well as myself too!). One such food that has been gaining popularity in recent years is cauliflower. This cruciferous vegetable is low in calories, high in fiber and packed with vitamins and minerals that can help improve overall health.

Here are the top 5 benefits of cauliflower and some of the best ways to cook and eat it.

1. Rich in Nutrients

Cauliflower is a nutrient-dense food that is high in vitamins C, K, and B6, folate, potassium, and magnesium. These vitamins and minerals play important roles in supporting a healthy immune system, maintaining bone health, regulating blood pressure and heart function, and aiding in digestion.

2. High in Fiber

Cauliflower is also an excellent source of dietary fiber. One cup of cauliflower contains around 3 grams of fiber, which can help improve digestion and promote feelings of fullness, making it an ideal food for weight management.

Fiber is also ESSENTIAL for looking after your microbiome so any time you can get more fiber in your diet, you're onto a winning thing!

3. May Reduce the Risk of Cancer

Cauliflower contains compounds like sulforaphane, which has been shown to have anti-cancer properties. Studies have shown that consuming cruciferous vegetables like cauliflower may help reduce the risk of certain types of cancer, including breast, prostate, lung, and colon cancer.

Sulforaphane also has amazing benefits like neutralising toxins, reducing inflammation and even protecting your DNA.

4. Versatile in Cooking

Cauliflower is incredibly versatile and can be used in a variety of dishes, making it a great addition to any diet. It can be roasted, sautéed, steamed, mashed, or even used as a substitute for rice or pizza crust. I have even used it in desserts!

5. Low in Calories

One of the best things about cauliflower is that it is low in calories, making it an ideal food for weight management. First, it is low in calories with only 27 calories per cup (107 g), so you can eat a lot of it without significantly increasing your calorie intake. 

It can also serve as a low calorie substitute for high calorie foods, such as rice and flour. As a good source of fiber, cauliflower slows digestion and promotes feelings of fullness. This may help reduce the number of calories you eat throughout the day, an important factor in weight control

Here are some of the best ways to cook and eat cauliflower:

Roasted Cauliflower 

This is perhaps my favourite way to eat cauliflower! Preheat your oven to 400°F, then chop the cauliflower into small florets. Toss with olive oil, salt, and pepper, then spread the florets on a baking sheet and roast for 20-25 minutes, or until tender and golden brown.

I love to add a bit of garlic powder, smoked paprika and cumin to add more depth of flavour when making my Black Bean, Cauli & Sweet Potato Tacos.

Cauliflower Rice 

Grate the cauliflower or pulse it in a food processor until it resembles rice. Then sauté it in a little olive oil until tender. Use as a substitute for rice in stir-fries or as a base for a grain-free burrito bowl. I usually have a bag of frozen cauliflower rice in my freezer for those occasions I haven't had time to cook rice or I just want to add another vegetable into my meal.

Cauliflower Soup 

Sauté onion and garlic in olive oil until soft, then add chopped cauliflower and vegetable broth. Bring to a boil, then reduce the heat and simmer until the cauliflower is tender. Blend the mixture until smooth, then season with salt and pepper to taste.

Cauliflower Mash 

Boil cauliflower florets until tender, then mash with butter, milk, and your favorite herbs. This makes a great substitute for mashed potatoes and is a perfect side dish for any meal.

Buffalo Cauliflower Bites 

These are absolutely delicious! Depending on the spices & sauce you use, they can be American style or even have an Indian flair to them. Cut cauliflower into bite-sized pieces and toss with hot sauce and melted butter. Spread on a baking sheet and roast at 400°F for 20-25 minutes, or until tender and crispy. Serve with ranch or blue cheese dressing for a delicious and healthy snack.

Cauliflower is a nutrient-dense vegetable that is packed with vitamins, minerals, and fiber. It has a wide range of health benefits and is incredibly versatile in the kitchen. By incorporating cauliflower into your diet, you can support a healthy immune system, aid in digestion, and even reduce the risk of certain types of cancer.

So why not give it a try and see how delicious and healthy this versatile vegetable can be.

Until next time,

Your Health Coach Bethany