| 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.
---------------------------------------------------------------------------------------
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
THIS ARTICLE IS FOR YOUR INFORMATION ONLY. IF YOU HAVE ANY QUESTION, YOU SHOULD CONSULT
WITH YOR DOCTOR IMMEDIATELY. ALL RIGHT RESERVED DO NOT COPY NOR TRANSFER THIS ARTICLE
TO OTHER WEBSITES NOR BLOGS.
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.
---------------------------------------------------------------------------------------
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
THIS ARTICLE IS FOR YOUR INFORMATION ONLY. IF YOU HAVE ANY QUESTION, YOU SHOULD CONSULT
WITH YOR DOCTOR IMMEDIATELY. ALL RIGHT RESERVED DO NOT COPY NOR TRANSFER THIS ARTICLE
TO OTHER WEBSITES NOR BLOGS.
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