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Food Percentage of DRI per 100 grams
vitamin C
vitamin K
pantothenic acid
vitamin B6
omega-3 fats
vitamin B2
vitamin B1
vitamin B3

Cauliflower is a nutrient dense cruciferous vegetable in the brassica family, the same plant family as broccoli, kale, cabbage and Brussel sprouts. It is a great source of vitamin C, K and B-complex and minerals such as phosphorous, boron, calcium, niacin and magnesium. It is also a good source of high quality protein, dietary fiber and omega-3 fatty acids. The flavor is mild and sweet with a pungent notes of nuts, butter and pepper. Cauliflower is used often in Indian, Mediterranean and Middle Eastern cuisine.  




Cauliflower is delicious steamed, sauteed, mashed, au gratin, roasted, fried or as a chowder. Try making a cauliflower ”steak” of soufflé for special occasions. It is also delicious raw and makes for a great cruditée on the snack platter or addition to salads. Try cauliflower ”pop corn”, a great nibble, with bite size pieces of cauliflower mixed with spices such as turmeric, nutritional yeast, chili flakes and paprika powder. Cauliflower can also be used as an alternative to rice, cous-cous or bulgur. Pulse in a food processor until grainy. Use either raw or cooked in maki nori rolls, nasi goreng, tabbouleh or pilaf. The most important thing to avoid when it comes to preparing cauliflower is overcooking. This will lead to a bland, watery and mushy result. Whatever method you use, make sure to retain some of the life force and ”bite”, by cooking the cauliflower ”al dente”. Phytonutrients in cauliflower releas sulfur compounds when cooked which can cause a strong odor. This becomes especially apparant when overcooked, and can be minimized by limiting the cooking time. The phytonutrients in cauliflower can react with aluminium and iron, causing discoloration. When cutting and cooking cauliflower, using stainless steel knives and pots is the best. 


Almonds, apples, asparagus, basil, bay leaf, beans, bell pepper, bok choy, broccoli, brussels sprouts, buckwheat, bulgur, cabbage, capers, cardamom, carrots, cashews, cayenne, celery, celery root, chickpeas, chili, chives, cilantro, cinnamon, citrus, cloves, coconut, coconut cream, coconut yogurt, coriander, corn, couscous, cumin, curry powder, dill, fenugreek, garam masala, garlic, ginger, greens, hazelnuts, herbs, honey, kale, leeks, lemons, lentils, lime, mango, majoram, mint, mushrooms, mustard, m!lk, nutmeg, nutritional yeast, nut cream, nut yogurt, nuts, oil, olives, onions, oranges, oregano, paprika powder, parsley, pasta, peas, pepper, pesto, pine nuts, pistachios, potatoes, pumpkin, raisins, rice, rosemary, saffron, sage, salt, scallions, sesame seeds, shallots, snow peas, soy sauce, spinach, sweet potatoes, tahini, tamarind, tarragon, thyme, tofu, tomatoes, truffles, turmeric, vegan butter, vegan mayo, vegan sour cream, vinegar, wakame, walnuts, watercress, wine, zoodles.


The head is called a curdand is composed of underdeveloped flower buds attached to a stalk and protected by light green leaves. The stalk and leaves are actually edible and delicious either raw or cooked. Most cauliflowers are white, although if you are lucky you can find green, orange or purple varieties. The green version is sometimes referred to as “broccoflower”, and although the colored varieties have more antioxidants than the white, the taste and cooking methods are almost identical. 

Cauliflower is readily available year round in most grocery stores. However, it is at its best when local and in season. Look for compact curds with bright clean color. Thick green leaves are a good sign as they provide protection and keep the curd fresh. 


Whole, uncooked cauliflower is best stored in a paper or plastic bag in the refrigerator for about 1 week. Whole cauliflower will last longer than pre-cut florets. Raw cauliflower rice can be stored in the refrigerator for about 3 days. To extend the shelf life, cauliflower rice can be stored in the freezer. Otherwise raw cauliflower is not recommended to freeze. Blanched or otherwise cooked cauliflower can be stored in an airtight container for 3-5 days, or in the freezer. 


Broccoli or romanesco can be substituted for cauliflower in most recipes with the same preparation and cooking time. When it comes to cauliflower rice, try substituting with carrot, daikon, jicama, beet root, swede, celeriac or parsnip in place of cauliflower.  


There is a broad spectrum of powerful cancer preventing phytonutrients and antioxidants such as beta-carotene, cinnamic acid, ferulic acid, kaempferol, quercetin, and sulforaphane in cauliflower, and plenty of studies clearly attribute cauliflower consumption to reduced risk of cancer. Especially when it comes to breast, lung, cervical, ovarian, bladder, colon, stomach and prostate cancers. According to these studies, consuming 4-5 servings of cauliflower or other cruciferous vegetables per week is enough to have significant effect when it comes to cancer protection. 

The same compounds that prevent cancer also help protect the stomach lining and prevent bacterial overgrowth in the gut, in particular H pylori. These healing compounds, and the dietary fiber, explain why cauliflower and other cruciferous vegetables work such wonders for gut health. 

Cauliflower is also known as an effective detoxifyer. Phytonutrients in cauliflower help activate and regulate detox enzymes which help cleanse and remove toxins from the lymph, blood, tissues, liver and spleen. 

Cauliflower is a great source of omega-3 and vitamin K, and research shows that regular consumption of cauliflower and other cruciferous vegetables can have an significant anti-inflammatory effect. This protects against many serious and chronic ailments such as Crohn’s, IBS, Insulin resistance, obesity, arthritis, hepatitis, ulcerative colitis and diabetes. It also strenthens cardiovascular health and prevents and perhaps even reverses blood vessel damage. 


Originally, cauliflower evolved from brassica oleracera, or wild mustardand back then it was called cyma, and resembled kale rather than the cauliflower we know today. Just like most vegetables we are familiar with today, cauliflower is a man-made invention, cultivated and evolved over thousands of years to have the taste and quality we know so well. Back in 600 BC, Ancient Romans and Greeks engaged in selective breeding, combining wild mustard with bigger leaves. The result eventually led to the invention of cabbage, kohlrabbi, brussels sprouts, broccoli and cauliflower. However, this form of breeding is natural and entirely different from the new lab techniques of modern history known as genetic modification, or GMO. Cauliflower is the product of selective breeding, notGMO. Selective breeding simply means cultivating plants naturally by cross-breeding, controlling the environment, and harvesting and replanting the crops with larger seeds and sweeter fruits or other desired charachteristics. The result – an evolution and birth of new varieties of plants with species and subspecies. In this way, cauliflower has gone through many transformations before becoming the vegetable we know and love today. 


Cauliflower is sometimes referred to as a "goitrogenic" food. Yet, contrary to popular belief, according to the latest studies, foods themselves—cauliflower included—are not "goitrogenic" in the sense of causing goiters when they are consumed, or even when they are consumed in excess. In fact, most foods that are commonly called "goitrogenic"—such ad cabbage, broccoli, kale, cauliflower and soyfoods—do notinterfere with thyroid function in healthy people even when they are consumed on a daily basis. Nor is it scientifically correct to say that foods "contain goitrogens," at least not if you are thinking about goitrogens as a category of substances like proteins, carbohydrates, or vitamins. With respect to the health of our thyroid gland, all that can be contained in a food are nutrients that provide us with a variety of health benefits but which, under certain circumstances, can also interfere with thyroid function. The term "goitrogenic food" makes it sound as if something is wrong with the food, but that is not the case. What causes problems for certain individuals is not the food itself, but the mismatched nature of certain substances within the food to their unique health circumstances. For more information, see An Up-to-Date Look at Goitrogenic Substances in Food.


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