Cauliflower- cook for your life

While we will always encourage you to eat a rainbow-hued plate full of colorful fruits and vegetables for better health, cauliflower, with its creamy white florets, is also an important addition to the cancer-fighting plate. This modest looking vegetable provides a host of vitamins, including C, B6, K, folate, potassium, manganese, protein, and thiamine. Plus, you don’t have to stick white cauliflower – the golden yellow, purple and glorious pale green Romesco varieties are a bit flashier.

Like all plants in the brassica family, cauliflower contains indole-3-carbinol, and sulfur compounds, that have been shown to help protect against some types of cancers. Learn more about brassica vegetables and how they help to lower the risk of cancer here.

Chef Tips

Cauliflower is abundant and fresh in the late summer and autumn. When selecting cauliflower, make sure the heads are firm, creamy white, feel heavy and compact. Avoid any with brown spots, discoloration or yellowing leaves. Cauliflower can keep for five days in the refrigerator.

Gone are the days of over-boiled, mushy cauliflower. Cook it right, and you’ll be surprised how delicious it can taste. Try our Spicy Oven Roasted Cauliflower using coconut oil, turmeric, and cumin.  For a simple side dish, toss pieces of cauliflower in extra virgin olive oil, marjoram, and salt and pepper. Roast until the florets turn soft and brown. Eat as is, or drizzle on balsamic vinegar and sprinkle with freshly grated Parmesan cheese. For a more nutritious version of the comfort food classic mac ‘n’ cheese, try using lightly steamed cauliflower florets in place of the macaroni. Cooked cauliflower can be “mashed” with potatoes to boost nutrient value. Bags of “riced” cauliflower are also becoming widely available in frozen foods sections and are an easy way to add nutrients to any rice dish. Cauliflower is also an Indian food classic and is delicious in curries.

Registered Dietitian Approved

There are many misconceptions about nutrition and cancer in widespread media. By using current scientific literature and recommendations from the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the  Academy of Nutrition and Dietetics, and the American Institute for Cancer Research, the National Cancer Institute, and the American Cancer Society, our Registered Dietitian, Kate Ueland, MS, RD, CSO and our team of editors work to help our readers discern truth from myth. The statements on this blog are not intended to diagnose, treat, or cure any disease. Always consult your physician or registered dietitian for specific medical advice.

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