Cauliflower

Cauliflower is a broad class of vegetables relating to the family Brassicacaie. As an annual plant which produces seeds, cauliflower is closely related to Brussels sprouts, kale and collard greens. With roots dating back to medieval times, the first known reference to this staple can be traced to Arabic writings of the time period. During the 16th century, Cauliflower became popular in both Italy and France, with Louis 14th to be known as a popular fan of this delicious plant.
Cauliflower is planted in early spring and tends to mature as early fall approaches. A fan of cooler climates, you can find this plant growing throughout North America. While white cauliflower is the most common, a number of colored varieties, such as purple and orange, are becoming more popular in both the United States and Europe. High in fiber, folate and vitamin C, you are sure to find many uses for this delicious plant in your diet.

Key Nutrients

Cauliflower contains a high amount of vitamin C, vitamin K and folate. Cauliflower is also a great source of dietary fiber, especially when consumed in its raw form.

Health Benefits

Vitamin B9 – Folate is an important vitamin for liver function.

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer. Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.

Vitamin K – Vitamin-K plays an important role in bone metabolism by promoting osteotrophic activity in bone cells. Vitamin K also acts to clot open wounds and prevent excessive bleeding. Healthy vitamin K levels lower the release of the glycoprotein interleukin-6, a marker of inflammation within the body.

Dietary Fiber – Dietary Fiber stimulates digestion and peristalsis, helping to relieve indigestion and constipation problems.

Season

Cauliflower matures in the fall and is available in the winter as well. However, this vegetable can be found year round in most supermarkets.

Nutrition Information

Per 1 cup (107 grams):
Calories (cKal): 27
Protein (grams): 2.05
Total Fat (grams): .3
Carbohydrates (grams): 5.32
Fiber (grams): 2.1

Buying and Storing

When buying cauliflower, make sure the color is white with little bruising. Also, cauliflower can include small black patches, but make sure this is limited on the plant when you buy from the supermarket. If the head is covered in black spots, it’s best not to purchase that particular head. To store, place the cauliflower in your refrigerator for up to one week.

Best Way to Add to Diet

The best way to prepare cauliflower is to boil the florets until tender. Once cooked, add a bit of cream and butter to bring a bit of flavor to this nutritious plant. Additionally, you can remove the florets before boiling or cooking. To accomplish this, cut around the thick core and remove it. Separate the florets then wash under cold water for 30 seconds.