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Health Benefits Of Cauliflower

Cauliflower, a healthy super food, is in season pretty much year round.

But Fall is usually when cauliflower is the least expensive, so it’s well worth your while to buy extra heads. Simply cut into florets and blanch in a large steamer pot of boiling water, then freeze it to have on hand for the winter months. The price of one head of cauliflower can be quite astronomical. This past winter I saw it being sold for anywhere between $4 – 6 a head!

Cauliflower is available in 4 distinct colors!

Healthy cauliflower salad

Cauliflower is available in a rainbow of vibrant colors beyond the standard white. As you can see in this picture of cauliflower salad made with capers and olives, it’s also available in purple (Graffiti), gold (Cheddar) and green (Susanna).

Cauliflower Offers A Ton Of Health Benefits:

  • Cauliflower contains Glucosinolates
  • Reduces the risk of cancer
  • Contains high amounts of Vitamin K
  • Boots cardiovascular health
  • Contains high amounts of Vitamin C
  • Builds stronger bones
  • Fights Inflammation
  • Boosts brain health
  • Supports detoxification
  • Improves digestion
  • Contains antioxidant power
  • Cauliflower helps pregnancy
  • Protects against ultraviolet radiation
  • Promotes iron absorption
  • Aids in weight loss
  • Helps balance hormones
  • Boosts eye health
  • Prevents stomach disorders
  • Fights respiratory diseases
  • Fights neuron-degenerative disorders
  • Cauliflower lowers cholesterol
  • Contains decent amounts of Potassium
  • Lowers blood pressure levels
  • Reduces the risk of stroke
  • Regulates electrolyte balance
  • Strengthens the immune system
  • Reduces the risk of diabetes
  • Cauliflower prevents colitis

Read more: 28 Sciene-Backed Health Benefits Of Cauliflower

Cauliflower is pretty boring to look at and doesn’t have a lot of flavor unless it’s cooked creatively. Here are a couple of fun recipes that will appeal to everyone at your dinner table.

Healthy Cauliflower Soup 

Healthy Cauliflower Soup

This soup recipe uses ingredients you most likely have on hand like carrots, onion and celery so hopefully you won’t need to make a run to the grocery store. This easy soup recipe is from our good friend at This Busy Life.

Ingredients

  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • 1 onion, chopped
  • 1 carrot, sliced
  • 2 celery stalks, sliced
  • 1 head of cauliflower, chopped
  • 4 cups vegetable broth
  • ½ – 1 cup milk, soy milk or almond milk
  • 1 teaspoon thyme
  • 1 teaspoon salt
  • ½ teaspoon marjoram
  • ¼ teaspoon pepper

 Instructions

  1. In a large pot heat olive oil over medium heat. Add garlic and cook until fragrant, about one minute.
  2. Add onion, carrot and celery. Cook for 5 minutes, stirring occasionally.
  3. Add thyme and marjoram and cook for 1 minute, stirring frequently.
  4. Add vegetable broth, cauliflower, salt and pepper and boil until all vegetables are soft.
  5. With an immersion blender, puree the soup. If the soup appears too thick, add enough milk to get desired consistency.
  6. Serve hot!

Orange Cauliflower

Easy cauliflower recipe

This Orange Cauliflower is a veganized version of your favorite orange chicken recipe. The cauliflower is roasted and then tossed in a sticky sweet orange sauce that’s loaded with sweet diced bell peppers. Perfect alone, as a side dish or served over rice. See more mouth watering orange cauliflower pictures at Veggie Inspired.

Ingredients

  • 1 large head of cauliflower
  • 1/4 cup + 2 tbsp vegetable broth
  • 1/2 of a red onion, diced
  • 3 cloves garlic, minced
  • 2 sweet bell peppers, diced (I used 1 red and 1 orange)
  • 1 1/2 cups + 1 tbsp fresh squeezed orange juice
  • 4 tbsp soy sauce or tamari (use wheat-free tamari for gluten-free)
  • 3 tbsp pure maple syrup
  • 3 tbsp rice wine vinegar
  • 2 tbsp cornstarch
  • 2 tbsp water (or more juice)
  • Sesame seeds for garnish, if desired

Instructions

  1. Preheat the oven to 450 degrees F.
  2. Cut the cauliflower into large bite size florets. In a medium bowl toss the cauliflower with 1 tbsp juice.
  3. Place the cauliflower in one even layer on a rimmed baking sheet and bake for 15 minutes, (Add an additional 5 minutes if desired, but I like mine to still have a crunch). Cauliflower should be just browning on the edges.
  4. While the cauliflower is roasting, whisk together the orange juice, soy sauce, maple syrup, and vinegar. Set aside.
  5. Stir together the cornstarch and water until smooth and set aside.
  6. Add 1/4 cup vegetable broth to a large pan over medium heat. Add the onion and garlic and sauté 5-6 minutes until soft.
  7. Add another 2 tbsp vegetable broth to the pan and add the peppers. Saute 5-6 minutes until softened.
  8. When the peppers are softened, add the orange sauce to the pan and turn up the heat to bring to a boil.
  9. Once boiling, add the cornstarch/water mixture and stir well to incorporate. Simmer over medium heat until the sauce reduces and thickens to almost a syrup like consistency.
  10. Add the cauliflower to the sauce when it’s done roasting and stir to coat well.
  11. Sprinkle sesame seeds over the top, if using, and serve immediately by itself or over rice.

Baked cauliflower recipe

My personal favorite Cauliflower recipe is a baked dish with mushrooms, onions and herbs. Nick and I both love the aroma, flavors and texture of this vegetable dish.

You can find the easy recipe here – Healthy Cauliflower Recipe With Mushrooms And Thyme

Health promoting nutrients makes incorporating cauliflower into your diet a smart strategy to protect against heart disease, cancer, diabetes, inflammation and other health conditions.

What is your favorite way to eat healthy Cauliflower? Leave us a comment and a link to your recipe below.

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