Cauliflower is the New Kale

One of the biggest nutrition trends of 2015 is cauliflower. It has even been deemed the new kale. Yes along with turmeric, bone broth, coconut butter, grass fed dairy, tigernuts (an earthy root vegetable), and spiralizing (cutting vegetables into strings), cauliflower has become a staple of the nutritionally conscious person’s dietary staple. Shape Magazine

Cauliflower is an excellent source of many vitamins such as C, K, B6, B2, B1, niacin, foliate, and magnesium. It is also a solid source of choline, dietary fiber, omega-3 fatty acids, phosphorus, and biotin. It’s no real surprise that this cruciferous vegetable tops the charts as one of the latest super foods because of its many amazing health benefits and it’s versatility in the kitchen.

So what else can cauliflower do for you? Well there is much evidence that consumption of cauliflower can help fight cancer, boost your heart health and brain health, promote digestive health, help with detoxification, and it has anti-inflammatory properties. Wow,so you are probably wondering how a rather balnd looking veggie can do all that right?

For starters, cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers have claimed that the combination of cauliflower with curcumin (the active compound in the spice turmeric) can even help to treat or even prevent aggressive cancers like prostate cancer. According to the National Cancer Institute, cauliflower may have other compounds as well that can boast anti-cancer effects. WebMd even put their two-cents in on cauliflower’s health benefits, reporting that cruciferous vegetables, especially cauliflower, kale, and collard greens, provide high amounts of vitamin K, which may have benefits for fighting cancer and inflammation

The sulforaphane in cauliflower has also been proven to increase heart health by significantly improving blood pressure and kidney function. It’s a good source of choline, a B vitamin known for its role in brain development, and it may even play a role in diminishing age-related memory decline. Cauliflower can be a termendous source of dietary fiber, which is essential for proper digestive health. According to the World's Healthiest Foods: "Researchers have determined that the sulforaphane made from a glucosinolate in cauliflower (glucoraphanin) can help protect the lining of your stomach. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall." The World’s Healthiest Foods.

The glucosinolates in cauliflower also activate detoxification enzymes Cauliflower contains a surplus of anti-inflammatory nutrients to help keep inflammation under control, like indole-3-carbinol or I3C, an anti-inflammatory compound that may operate at the genetic level to help prevent inflammatory responses at the foundational level.

         Sadly, most of us are lacking many nutrients that our bodies need to function efficiently and at their highest level. Eating cauliflower regularly is a great way to introduce these much-needed nutrients into your body. One serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. More excitingly, 100 calories' worth of cruciferous vegetables can provide you with up to 40 percent of your daily fiber requirement and can contain as much as 25 percent of the daily value of protein.

So you have decided to give cauliflower another try, but maybe you are wondering how do you pick out a fresh cauliflower at the store? The best way is to look for a clean, creamy white, compact head. Be aware and avoid a cauliflower if it has spots, is dull and brownish-colored, or if small flowers are beginning to appear. Uncooked, it will store for a week in the fridge if it is covered with a plastic or paper bag.

     Like I said earlier, cauliflower is very versatile in the kitchen and can be utilized in even the most restricted diets. It can be "riced", turned into couscous, roasted, steamed, grilled, sautéed, or practically any other way you can think of preparing anything. Whole Food's Market has a great list of 10 Best Ideas for cook cauliflower that I highly recommend perusing. Their Bison and cauliflower chili recipe is amazing, here check it out!

Ingredients: 

• 1/2 pound ground bison 
• 1 large onion, finely chopped 
• 1 large carrot, finely chopped 
• 1/2 head cauliflower, stemmed and cut into small florets (about 3 cups) 
• 1 medium green bell pepper, finely chopped 
• 3 large garlic cloves, finely chopped 
• 2 teaspoons ground cumin 
• 2 tablespoons no-salt-added chili powder 
• 1 tablespoon apple cider vinegar 
• 1 (15-ounce) can no-salt-added diced tomatoes 
• 1 (28-ounce) can no-salt-added crushed tomatoes 
• 1 (15-ounce) can no-salt-added kidney beans, drained and rinsed 
• 1/2 cup loosely packed cilantro leaves, chopped 

Method: 

Heat a large Dutch oven or pot over high heat. When the pot is very hot, add bison and brown it, stirring often for 5 minutes. Add onion and carrot, and cook, until both begin to soften, about 5 minutes. Add 1/2 cup water to deglaze the pan, scraping brown bits from the bottom of the pan as the water evaporates. 

Add cauliflower, bell pepper and garlic and cook until vegetables begin to soften, about 5 minutes. Add cumin, chili powder, vinegar, tomatoes and beans along with 1 cup water. Bring to a boil; reduce to a simmer, cover and cook, stirring occasionally, until vegetables are fork tender, about 45 minutes. 
Serve garnished with chopped cilantro.

Nutritional Info: 

Per Serving:250 calories (25 from fat), 2.5g total fat, 0g saturated fat, 35mg cholesterol, 180mg sodium, 36g carbohydrate (13g dietary fiber, 12g sugar), 24g protein

If cauliflower isn't your favorite vegetable, don't worry. You can get many of these same benefits by eating other members of the cruciferous vegetable family. Broccoli, Brussels sprouts, kale, cabbage, and Bok Choy all boast the same magical super powers…or at least “super food” powers.

For some great tips on how to prepare cauliflower check out The World’s Healthiest Foods website.

Nutrition Evolution