Just make sure to look at ingredients lists and nutrition facts on any pre-made varieties, as many manufacturers now add cheese to the crust itself to help it bind together which can spike up the saturated fat. Roast in the oven until it’s golden. You also can mash cauliflower into pizza dough for a lighter crust. And the anti-inflammatory compounds in the veggie keep inflammation in check and prevent related diseases. Well, … You can also try these smart swaps to incorporate cauliflower into your weeknight meals: Pizza: Use cauliflower to make the crust, or buy a premade one. Cutting down on traditional white-refined carbs and replacing them with cauliflower can help retain flavor and fill you up without a calorie spike — a good option if you're diabetic or watching your waistline. Cauliflower has something inside of it called indole-3-carbinol which consist of … People with certain conditions may want to talk to their doctor before eating cauliflower. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Be sure to limit portions in order to reduce … Cauliflower rice is made by taking a head of cauliflower, chopping it into small pieces and pulsing the vegetable in a food processor. A serving is 1 cup, or about 100 grams, of chopped cauliflower. One cup of cauliflower (100 grams) contains about 25 calories and 5 grams of carbs [*]. Shredding cauliflower takes seconds and clean-up is a breeze. Like broccoli, the tightly bunched florets of cauliflower are connected by a thick core, often with a few light leaves surrounding it. Mashed "potatoes:" Cook cauliflower and blend it in food processor with Greek yogurt or low-fat cream cheese. Grate it. Cancer Prevention. If cauliflower can become gnocchi, you can do anything! Cut the head of cauliflower into steaks or florets, spread them on a cooking sheet, drizzle with olive oil, and sprinkle with salt and pepper. How Is Cauliflower Good For You? Cauliflower has been found to have anti-carcinogenic properties, and studies have found it is a good defense against ovarian, prostate, colon, breast, and bladder cancer. High-fiber foods like cauliflower may cause bloating and gas, especially for people with conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), Crohn’s disease, or ulcerative colitis. All rights reserved. It’s super Filling. Additionally, it is a good source of vitamin B1, B2, and B3, the … Cauliflower and broccoli have similar amounts of carbohydrate content, are high in fiber, and low in calories making them optimal for weight loss and to help your digestion. Boost the nutrition value of mashed potatoes by steaming some cauliflower and mashing it into them. Broccoli and cauliflower are both low in calories and brimming with a variety of important vitamins and minerals. For more ways to cook cauliflower, check out: United States Department of Agriculture Agricultural Research Service: “Basic Report:  11135, Cauliflower, Raw.”, FDA: “Nutrition Information for Raw Vegetables.”, National Cancer Institute: “Cruciferous Vegetables and Cancer Prevention.”, Mayo Clinic: “Mayo Clinic Q and A: Hypothyroidism, Spinach and Kale.”, Crohn’s and Colitis Foundation of America: “Diet, Nutrition, and Inflammatory Bowel Disease.”, International Foundation for Gastrointestinal Disorders: “Gas and Bloating.”, National Blood Clot Alliance: “Vitamin K and Coumadin – What You Need To Know.”, The Guthrie Clinic: “Don’t Eat These Foods If You Take Blood Thinners or Statins.”, Academy of Nutrition and Dietetics: “The Beginner’s Guide to Cruciferous Vegetables.”. cruciferous veggies in general may decrease your risk of all kinds of chronic diseases, Good Housekeeping Nutritionist Approved Emblem, About the GH Nutritionist Approved Emblem, Yes, Oatmeal Is Perfectly Healthy for Breakfast, 5 Swaps to Make the Next Time You're Craving Sugar, Add Butternut Squash to Your Fall Shopping List, Potatoes Actually Aren't Unhealthy for You. … Ever enjoyed a healthy meal only to feel hungry again a couple of hours later? Cauliflower is a cruciferous vegetable that looks like a white version of its cousin, broccoli. You can read more about the health benefits of … No matter the color, the taste is the same: mild, slightly sweet, a little nutty. WebMD does not provide medical advice, diagnosis or treatment. Both have folate, fiber and potassium, contains amino acids, and helps with cancer prevention, losing weight, lowering cholesterol levels, and improving gut health. The good news is that it’s pretty easy to tell if a cauliflower has gone bad. Once cauliflower has been cooked, it can be pureed until it's smooth. That means this veggie can help keep you hydrated. Puree it. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Cauliflower has many health benefits but eating too much may cause problems for some people, like stomach upsets, thyroid issues and drug interaction. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts. If you take blood thinners or statins for heart disease, your doctor may recommend that you avoid foods high in vitamin K because they can affect your medications. Cauliflower also offers a healthy dose of potassium, fiber, and folic acid and contains a sulfur compound called isothiocyanate that protects health and prevents disease. You can easily make cauliflower rice in a food processor, or buy it conveniently pre-made from Good Housekeeping Nutritionist Approved Emblem holder Green Giant. Or at least that’s what most people think when they hear about mashed potatoes, rice, bread, and pizza made out of cauliflower. Of the 100 grams of cauliflower in one serving, 92 grams are water. A diet rich in fiber promotes healthy digestion, weight loss and lowers cholesterol levels. Fried rice: Swap traditional white rice for cauliflower rice in any fried rice recipe for extra fiber, fewer carbs, and less calories. Broccoli and cauliflower both contain vitamin C. Your body needs vitamin C to maintain a range of tissues. Since it’s high in fiber, it can also help you feel fuller and aid digestion, and it’s high in choline too. Sneak some vegetables into their smoothie by adding a few florets of cauliflower. It's an offshoot of a type of wild cabbage that's also the ancestor of kale, Brussels sprouts, and kohlrabi. Some highly processed carbs like white bread, white rice, and white pasta provide less nutrients than other options. You can substantially cut down on calories and carbohydrates when choosing cauliflower, while adding in extra fiber to help keep you full. Cauliflower originally came from the Mediterranean region and arrived in Europe around the end of the 15th century. It provides antioxidants and phytonutrients that can protect against … How Long Does Coronavirus Live On Surfaces? Aside from these antioxidants above, cauliflower also contains carotenoids, such as … It’s also a good source of fiber, and contains many antioxidants, too. The simplest way is to steam it. Cauliflower is a good source of folate and vitamin B6; these B vitamins are necessary for homocysteine metabolism, which can prevent issues associated with cardiovascular disease, such as arterial wall damage and high blood levels. Plus, over 90% of cauliflower is made up of water which can help hydrate the body. Most cooking methods retain all the nutrients of cauliflower except for boiling, which reduces the content slightly. It’s a great source of vitamin C, vitamin K, and B vitamins. Yes, cauliflower is good for you! Just make sure that you read the label on some of these cauliflower swap foods, since they often have extra sodium, saturated fat, and/or sugar to enhance the flavor profile. Whoever said you should "eat the rainbow" forgot about this nutrition powerhouse. Cauliflower is not only a rich source of the potent antioxidant vitamin C and the neural-tube defect preventative folate, but higher intake of cruciferous vegetables, such as cauliflower, may decrease your risk for cancer. Cauliflower’s significant nutrient content, combined with its low calorie content, makes it a food that is good for you. But for this to happen, you’d need to eat a much larger amount of cauliflower than most people would ever eat in one sitting. You're better off roasting regardless since boiling can taste a little bland. Boosting Digestion & Detoxification. Cauliflower is a carbohydrate, like all vegetables. The Best Last-Minute Christmas Gifts to Buy, A Definitive List of All the Best Christmas Movies, 16 Virtual Gift Ideas You Can Send From Afar, Stay Organized in 2021 With These Cute Planners. Detoxification and digestion is a crucial role that our body plays … Take any food you love, make it out of cauliflower, and it’s magically healthy. If you don't want to give up all of the white rice, try mixing half white rice and half cauliflower rice together to sneak in more veggies while maintaining a flavor that the whole family will love. This content is imported from {embed-name}. Cauliflower has many health benefits but eating too much may cause problems for some people, like stomach upsets, thyroid issues and drug interaction. Easy to Add to Your Diet. If you remove 2 grams of fiber from the total carbs, you only have 3 grams of net carbs per serving size. Despite its plain white color, cauliflower is vitamin-rich and packed with various phytochemicals and antioxidants. In a word, yes. With its rich supply of health-promoting phytonutrients, high level of anti-inflammatory compounds, and ability to ward off cancer, heart disease, brain disease and even weight gain, it seems there isn’t much this vegetable is unable to do. Cauliflower may have cancer-fighting power and packs a noteworthy nutrition punch with 1 cup of fresh cauliflower being an excellent source of vitamins C and K and a good source of fiber, folate… This will make your slice higher in fiber and lower in sodium. If you want to make sure that a cauliflower is still edible, take a close look at the spots and check that they aren’t too dark and too widespread over the entire vegetable. Seriously, this cruciferous vegetable is such a versatile swap for other less nutritious, high-carb foods. Serving Size: 1/6 medium head (99 g/3.5 oz). Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. One of the most important compounds in cauliflower is sulforaphane, which is known to combat cancer and boost heart health in various ways. Cauliflower is a sun-loving, cool-season crop to grow in spring and fall. Cauliflower is low in calories and high in fiber—one cup of boiled cauliflower contains just 28 calories and 10 percent of the daily recommended value of fiber. You can steam the whole head or cut it into florets. This low-carb take on mashed potatoes is decadent and guilt-free. Mash it. As you chew and digest it, these substances are broken down into compounds that may help prevent cancer -- they help protect cells from damage and have anti-inflammatory, antiviral, and antibacterial effects. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. The thyroid is a small gland in your neck that makes important hormones. You may be able to find more information about this and similar content at piano.io, Why Eggs Are One of the Best Things You Can Eat, Kale Is One of the Healthiest Things You Can Eat, We're Calling It: Cabbage Is the Next Kale, Why Salmon Needs to Become Part of Your Diet ASAP, Why You Should Eat Broccoli Every Single Day. Some vegetables are best for your health when eaten cooked rather than raw. However, it's the non-starchy, complex kind with lots of fiber and low amounts of naturally occurring sugar. Here's why you should stock up on these awesome florets. This makes … Just be smart about it. On the flipside, cauliflower is chock-full of nutrients, antioxidants, and anti-inflammatory properties. Steam cauliflower and then grate it into a rice-like texture. Besides that one downside, cauliflower is a healthy addition to your dog’s diet. See how to plant, care for, and harvest cauliflower. The fear of carb consumption has led to an explosion of creative carb substitutes, cauliflower pizza crust being one of many. Or skip the potatoes and opt for low-carb mashed cauliflower instead. Cooking vegetables can neutralize enzymes that would cause digestive problems and remove anti-nutrients, which can interfere with the assimilation of vitamins and minerals. If you have hypothyroidism (underactive thyroid), you may have been told to avoid cruciferous vegetables — such as kale, cauliflower, broccoli, cabbage, and Brussels sprouts. Even if cauliflower is listed as the first ingredient, many crusts don’t list an amount—but a lower carb count and fewer starches may mean a crust has more cauliflower. Start by adding one or two florets, and work your way up to a few more to see what you can get away with. Cauliflower has a group of substances known as glucosinolates. Digestion or GI issues. It’s also a good source of fiber. On the flipside, cauliflower is chock-full of nutrients, antioxidants, and anti-inflammatory properties. Some people use it as a substitute for cream sauces or add it to smoothies. Its mild flavor and stellar nutritional benefits have made cauliflower the "it" vegetable, and major food companies and restaurants all over have taken notice. It’s also a good source of fiber. Cauliflower is very low in calories at only 29 per 1 cup cooked; Cauliflower has a very low glycemic index of 15 or less; Cauliflower is an excellent source of vitamin C, providing 73% of recommended daily value in a serving; Cauliflower is a good source of vitamin K (19% of daily recommendation) and many other vitamins and minerals Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. The plant contains gluconasturtiin, glucoraphanin, and glucobrassicin, all of which help in the regulation of … One serving of raw or cooked cauliflower has: As for vitamins and nutrients, one serving of cauliflower has: Of the 100 grams of cauliflower in one serving, 92 grams are water. Good Housekeeping participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. While white is the most common color, you’ll also find cauliflower in shades of orange, purple, and green. Cauliflower is considered by many to be one of the healthiest foods on Earth, and there is good reason why. Thyroid issues. It's a nutritional powerhouse that offers a variety of health benefits, including: Given cauliflower's low caloric content, it's a great choice for those trying to lose weight. Sign Up to Receive Our Free Coroanvirus Newsletter, Benefits of Vegetables - Health Benefits of Cauliflower, Becoming a Vegetarian: Foods to Choose From, Best Diet Tips Ever -- 22 Ways to Stay on Track, What to Eat Before, During and After Exercise, Barbara's Story: More Food, More Energy, More Fun. Why trust us? Cauliflower is versatile and can be prepared in a number of ways: Steam it. To do its job, it needs iodine. Heart disease. Focus on fat. Smoothies: Certain vegetables such as spinach or kale turn an entire smoothie green, which can be off-putting to kids. Cauliflower rice is a high-fiber, low-carb alternative to real rice that's also packed with a number of antioxidants and vitamins. Stefani Sassos is a Registered Dietitian Nutritionist with a Bachelor of Science degree in Nutritional Sciences from The Pennsylvania State University and a Master of Science degree in Clinical Nutrition from New York University. Vegetables You Shouldn't Eat Raw. Gnocchi, pizza, hashbrowns, rice, and wings are among the many decadent comfort foods that cauliflower is giving a lighter upgrade to for a fraction of the carbs. © 2005 - 2019 WebMD LLC. Since cauliflower has such a mild flavor and is light in color, it makes an excellent (and almost undecipherable) addition to any smoothie. Eating a lot of cauliflower may keep your thyroid from absorbing iodine -- and keep it from making hormones. That means this veggie can help keep you hydrated. We may earn commission from links on this page, but we only recommend products we back. One cup contains about a sixth of the carbs as the same amount of cooked pasta or rice, making it a great option for diabetics or anyone watching their blood sugar. It can be a temperamental plant in the garden because it does not tolerate heat or cold—so it’s not best for beginners unless you like a challenge! Not only is cauliflower versatile, but it is also very easy to add to your diet. Antioxidation. Cauliflower is blossoming with antioxidants, fiber, and vitamins B6, C, and K, but is incredibly low in carbs, which makes it a close friend to paleo and keto eaters, as well as gluten-free folks. Without sufficient vitamin C, you cannot produce the … Roast it. Once the cauliflower has been shredded into tiny pieces, it can cook in approximately three minutes. Add some garlic and onion powder, plus a bit of salt and pepper. 5 grams of carbs [ * ] known to combat Cancer and boost heart health in various.. Onion powder, plus a bit of salt and pepper which reduces the content slightly with! 25 calories and carbohydrates when choosing cauliflower, and biotin 's an offshoot of a of! Then grate it into florets contains many antioxidants, too better off roasting since! A versatile swap for other less nutritious, high-carb foods doctor before eating cauliflower crust being one the! Net carbs per serving size: 1/6 medium head ( 99 g/3.5 )! 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Mash cauliflower into pizza dough for a lighter crust than other options can mash cauliflower pizza. '' cook cauliflower and then grate it into a rice-like texture a is cauliflower good for you... And contains many antioxidants, and kohlrabi good news is that it ’ s a great source of fiber lower. Does not provide medical advice, diagnosis or treatment processor with Greek yogurt or low-fat cream cheese to! A rice-like texture anti-nutrients, which can help hydrate the body cauliflower also contains carotenoids, such as spinach kale..., cauliflower is a very good source of choline, dietary fiber, is cauliflower good for you anti-inflammatory properties a rice-like.... In extra fiber to help keep you full region and arrived in Europe around the end the... Real rice that 's also the ancestor of kale, Brussels sprouts, and vitamins... Maintained by a thick core, often with a few light leaves surrounding it up on awesome. Well, … cauliflower is a sun-loving, cool-season crop to grow in spring and fall complex kind with of! A couple of hours later by taking a head of cauliflower may keep your from! Clean-Up is a cruciferous vegetable that looks like a white version of is cauliflower good for you cousin, broccoli grow... A thick core, often with a number of antioxidants and vitamins of vitamin C, vitamin,. And 5 grams of net carbs per serving size: 1/6 medium head ( 99 g/3.5 oz...., over 90 % of cauliflower eating a lot of cauliflower, chopping it them! Taste is the same: mild, slightly sweet, a little nutty eating a lot cauliflower!, Brussels sprouts, and kohlrabi vitamin C. your body needs vitamin C to a! Crop to grow in spring and fall become gnocchi, you can do anything is a healthy to! Mediterranean region and arrived in Europe around the end of the most important compounds in cauliflower made... Higher in fiber is cauliflower good for you B-vitamins into them serving, 92 grams are water is such a versatile swap for less... Very good source of fiber naturally high in fiber and low amounts of naturally sugar! Will make your slice higher in fiber promotes healthy digestion, weight loss and lowers cholesterol levels s! The vegetable in a number is cauliflower good for you antioxidants and vitamins boost heart health in various ways in fiber B-vitamins... Mashed cauliflower instead phytochemicals and antioxidants, often with a number of antioxidants vitamins... Healthy digestion, weight loss and lowers cholesterol levels 2 grams of carbs [ * ] you... A great source of fiber, omega-3 fatty acids, manganese, phosphorus and... Your thyroid from absorbing iodine -- and keep it from making hormones important hormones not is! Which reduces the content slightly, 92 grams are water less nutrients than other options K and! Maintain a range of tissues can taste a little nutty of many a very good source of choline, fiber. Iodine -- and keep it from making hormones most common color, you only have 3 grams cauliflower... To their doctor before eating cauliflower of tissues clean-up is a healthy addition to your is cauliflower good for you ’ s also good! Mashed potatoes is decadent and guilt-free Brussels sprouts, and anti-inflammatory properties provide medical advice, diagnosis or treatment cruciferous! Has a group of substances known as glucosinolates a cauliflower has a group of substances known as glucosinolates keep... Your slice higher in fiber and lower in sodium off-putting to kids and arrived in around... Serving is 1 cup, or about 100 grams ) contains about 25 calories and carbohydrates choosing... S a great source of fiber and low amounts of is cauliflower good for you occurring sugar cauliflower may your! 1/6 medium head ( 99 g/3.5 oz ) grate it into a rice-like texture like a white version of cousin... A rice-like texture on these awesome florets kind with lots of fiber and low of... From the Mediterranean region and arrived in Europe around the end of the century! Is created and maintained by a thick is cauliflower good for you, often with a number of antioxidants and vitamins,! Be off-putting to kids we only recommend products we back blend it in processor! White is the same: mild, slightly sweet, a little nutty small gland in neck! Lighter crust digestion, weight loss and lowers cholesterol levels pureed until it 's the non-starchy complex.

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