Cauliflower is rich in nutrients Cauliflower is low in carbs but high in vitamin C, potassium, calcium, and fiber. It also contains a moderate amount of vitamin K1, sulforaphane, glucosinolates, carotenoids, and indole-3-carbinol. And now about the benefits of each of these nutrients.
Vitamin C Vitamin C is required by the body for the production of collagen, one of the most important proteins involved in the formation of connective tissue, and the synthesis of glutathione, which enhances immune function and protects cells and tissues from free radicals. Vitamin C is very sensitive to heat, so cauliflower is best cooked at low temperatures or eaten raw. Sulforaphane Sulforaphane is what causes that weird smell in the kitchen when you cook cruciferous vegetables like cauliflower. Sulforaphane has very powerful properties: it protects the body from any inflammation and cancer. Together with glutathione, it helps to remove toxins from the cells of the body. Glucosinolates and indole-3-carbinol Like sulforaphane, glucosinolates contain sulfur, which gives off a pungent odor. In the body, glucosinolates are broken down and form biologically active compounds – indoles, nitriles, thiocyanates and isothiocyanates. Studies have shown that these compounds, especially indole-3-carbinol, were able to prevent the development of cancer in rats and mice. Glucosinolates also protect cell DNA from damage and have anti-inflammatory properties.
There is an opinion that glucosinolates negatively affect the functioning of the thyroid gland, especially in people with a low iodine content in the body. If this is your case, be sure to boil the cauliflower. And if you have good immunity, you can eat raw cauliflower (but better in small quantities). Vitamin K1 Cauliflower also contains vitamin K1 (31 mg/100 g). If the body receives enough vitamin K1, it is able to synthesize it into vitamin K2. Both of these vitamins are essential for proper blood clotting. By the way, vitamin K2 is also found in some foods, such as butter.
Cooking vegetables does not lose vitamin K1, and according to some studies, microwave cooking even improves the absorption of this vitamin (although this is not a reason for me to start using a microwave).
How to properly cook cauliflower
– boil in a double boiler until al dente – bake in the oven at a low temperature (below 160C) – fry in a pan over low heat
There are many excellent cauliflower recipes out there. If you’re trying to cut down on carbs and you’re fed up with rice, you’ll love this recipe. Cauliflower with lime and cilantro
Ingredients: 1 head cauliflower 2 tablespoons unsalted butter (optional with herbs) juice of 1 lime 2 tablespoons vegetable oil ½ cup chopped fresh cilantro sea salt to taste 1 green onion stalk, chopped (optional)
Recipe: 1. In a blender or on a grater, grind the cauliflower to the size of rice grains. 2. Melt the butter in a frying pan over medium heat and lightly fry the cauliflower, stirring constantly and turning over (5-10 minutes). 3. Add lime juice, vegetable oil, cilantro and salt to taste. Toss gently, arrange on plates, sprinkle with green onions and serve. Enjoy your meal! Source: Translation: Lakshmi