Cauliflower Benefits, Nutrition Values
and recipe
What are the potential health benefits of cauliflower?

Plant sterols are known to have serum cholesterol lowering effects. A high
dietary intake might therefore have a positive impact on health. All food
items of vegetable origin contain some amount of plant sterols. Normén L
and co-workers from Göteborg University, Sweden, found the highest
concentrations were found in broccoli, Brussels sprouts, cauliflower and
olives among 14 common vegetables in market. [1]

Epidemiologic studies suggest that cruciferous vegetable (such as broccoli,
Brussels sprouts, cauliflower, and cabbage) intake may lower overall cancer
risk, including colon and prostate cancer. Sulforaphane, an isothiocyanate
found in cruciferous vegetables, has proved to be an effective
chemoprotective agent in cell culture, carcinogen-induced and genetic
animal cancer models, as well as in xenograft models of cancer. Recent
studies suggest that sulforaphane offers protection against tumor
development during the "post-initiation" phase and mechanisms for
suppression effects of sulforaphane, including cell cycle arrest and
apoptosis induction are of particular interest. [2]Cauliflower is a vegetable
belonging to the family Cruciferae, genus Brassica, var. Botrytis.

Cauliflower Description
Cauliflower, as its name implies, is a flower growing from a plant. In its
early stages, it resembles broccoli, which is its closest relative. While
broccoli opens outward to sprout bunches of green florets, cauliflower
forms a compact head of undeveloped white flower buds. The heavy green
leaves that surround the head protect the flower buds from the sunlight.
The lack of exposure to sunlight does not allow chlorophyll to develop.
Therefore, color is not produced, and the head remains a white color.

Cauliflower Benefits
What are the benefits of cauliflower? Cauliflower contains a high amount
of vitamin C, folate, fiber, and complex carbohydrates. It is also a
cruciferous vegetable being studied for its role in reducing cancer risk.

What the nutritional values of cauliflower?

The serving size of cauliflower is 1/2 cup or 50 g. For raw cauliflower, it
contains 15 calories, 0 calories from fat, 0 g total fat, 0 g of saturated fat, 0
mg of cholesterol, 15 mg of sodium, 3 g of total carbohydrate, 1 g of dietary
fiber, 1 g of sugars, 1 g of protein, 40% daily value of vitamin C, 2% daily
value of calcium and 2% of iron. For cooked cauliflower, it has 15 calories, 5
calories from fat, 0 g total fat, 0 g from saturated fat, 0 mg of cholesterol,
10 mg of sodium, 3 g of total carbohydrate, 2 g of dietary fiber, 1 g of
sugars, 1 g of protein, 45% daily value of vitamin C and 2% daily value of
iron. Percent Daily Values are based on a 2,000 calorie diet.

Antioxdant activities
Cauliflower extracts showed significant free radical scavenging activities,
ferric reducing ability and capacity to inhibit lipid peroxidation. In addition,
the antioxidant activity was linearly correlated with their phenolics content.
Llorach R et al, Valorization of cauliflower (Brassica oleracea L. var. botrytis)
by-products as a source of antioxidant phenolics. J Agric Food Chem. 2003 Apr 9;
51(8):2181-7.

Selection
Cauliflower is generally available year round, but it is usually more plentiful
in autumn. When selecting cauliflower, look for heads that are white or
creamy white, firm, compact, and heavy for their size. There should not be
any speckling of discoloration on the head or leaves. Avoid cauliflower with
brown patches. A medium-size head, that is 6 inches in diameter and
weighs about 2 pounds, will serve 4 to 6 people.

Storage
Cauliflower will keep for up to five days if stored in the crisper section of the
refrigerator. If the head is not purchased wrapped, store it in an open or
perforated plastic bag. Keep the head stem-side up to prevent moisture
form collecting on it. For the best flavor, cauliflower should be eaten as
soon as possible. Precut florets do not keep well, and they are best when
eaten within a day of purchase.

Varieties
There are two types of cauliflower on the market today. The creamy white
florets are more abundant in the United States but some markets sell a
recently developed cauliflower-broccoli hybrid. This type of cauliflower has a
green curd and resembles broccoli. The green variety is less dense than the
white, cooks more quickly, and has a milder taste.

WHAT ARE THE SIDE EFFECTS OF CAULIFLOWER?
Cauliflower may cause anaphylaxia. Researchers reported a case of a 70
year old man who suffered from an acute episode of oropharyngeal itching,
facial and hand swelling, dyspnea and severe bronchospasm within a few
minutes after eating vegetable paella containing cauliflower, green beans,
red and green pepper.
Hernandez E et al Anaphylaxia caused by cauliflower, J Investig Allergol Clin
Immunol. 2005; 15(2):158-9.
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Cauliflower Broccoflower

Preparation
Cauliflower can be served cooked or raw. Peel off stem leaves. Turn
cauliflower upside down. Cut the stem just above where the florets join
together. Separate the florets into equal sized pieces. Cut if necessary.

When cooking cauliflower, you may leave the head whole. Rapid cooking
time not only reduces the odorous sulfur compounds but also preserves
crispness, color, and reduces the loss of nutrients that will leach into the
cooking water when vegetables are overcooked. Steaming and
microwaving cauliflower will better preserve its vitamin content, especially
the B vitamins, than if it is boiled. To microwave cauliflower, put 2 cups of
florets in a shallow microwavable dish, or cover a whole head of cauliflower
with plastic wrap. For florets, cook for 3 minutes on high, then let stand for
2 minutes. For whole cauliflower, cook on high for 3 minutes, turn head
over, and cook for an additional 2 to 4 minutes. Let stand for 3 minutes. To
steam cauliflower, place it in a steamer basket, and then place in a pot with
2 inches of water. Cover and steam. Florets will take 3 to 5 minutes to
cook. A whole head of cauliflower (1 ½ pounds) will take 15 to 20 minutes
to cook, but begin checking for tenderness after 12 minutes.

Tip
Cauliflower may turn yellow in alkaline water. For whiter cauliflower, add a
tablespoon of milk or lemon juice to the water. Do not cook cauliflower in an
aluminum or iron pot. The chemical compounds in cauliflower will react with
the aluminum and turn the vegetable yellow. While in an iron pot, it will turn
a brown or blue-green color.

Make Cauliflower Part of Your 5 A Day Plan
Raw florets make a crunchy, nutritious appetizer with low-fat dressing or
dip.
Add fresh or leftover cauliflower to soups or stews.
Use chopped florets in place of meatballs as an addition to your favorite
pasta sauce for a delightful vegetarian pasta dish.
Cauliflower can also add a zest to your favorite tossed salad.
Cauliflower can be substituted for broccoli in many dishes.
Stir cooked cauliflower into mashed potatoes to enhance their texture (see
Twice-Baked Potatoes recipe below).


SOURCE CDC ONline Publication November 2006.[1] Normén L, Johnsson M,
Andersson H, van Gameren Y, Dutta P. Plant sterols in vegetables and fruits
commonly consumed in Sweden. Eur J Nutr. 1999 Apr;38(2):84-9. [2] Clarke
JD, Dashwood RH, Ho E. Multi-targeted prevention of cancer by
sulforaphane.Cancer Lett. 2008 May 24. SOURCE CDC.gov

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