Cauliflower

Cauliflower seems to put people into one of two camps—those that love it and those that hate it.

A few years ago, I was in the hate camp; then, I decided to get sneaky and add it into my diet in unusual ways. Not only did that pay off, but I also think it’s a pretty awesome vegetable.

Cauliflower – A Nutrient Powerhouse(I)

One cup of cauliflower is loaded with nutrients like Vitamin C, as are all the veggies found in the cruciferous family (i.e., kale, broccoli, cabbage). But, unlike the rest of its family, it’s not green. Besides Vitamin C, you also get fibre, Vitamin K, potassium, phosphorus and a range of vitamin B’s. In addition, as cauliflower needs boron rich soil for healthy growth, you can also be sure that it has the lesser-known but still essential trace mineral boron.

You may be remembering an article or something you have read about avoiding white foods. Generally, white foods are highly processed (bread, crackers, cereals, baked goods, sugar) and have low nutrient values, which is an excellent reason to avoid them. Cauliflower is the exception. The leathery leaves surrounding the cauliflower protect it from the sun and hinder the chlorophyll development, which is why, unlike its cousins, it’s white.

Cancer(ii), Hormones(iii) & Plastic(iv)

Cauliflower contains glucosinolate compounds shown to assist in the elimination of carcinogens. Most notably, indole-3-carbinol, sulforaphane, di-indolmethane, and isothiocyanates have been the focus.

Indole-3-carbinol has also been found to assist in regulating estrogen activity and metabolism.

This is significant considering the issue we have with so much plastic in our food chain and home environment. Plastic chemicals mimic hormones (in particular estrogen) in our body and act as hormone disruptors. While we now have the option to purchase BPA free items, the hormone disruptor effects remain.

I’m not sure why cauliflower isn’t considered a superfood, but perhaps that’s a good thing. But unfortunately, it seems superfoods come with a hefty price tag, and we don’t want that to happen to this gem.

Stinky Cauliflower

Healthy food sometimes gets a bad rep as it can be a little bland or be on the opposite side of the scale and have a strong flavour that isn’t always pleasant. Raw cauliflower can potentially fit into this category as there is a slight bitterness to it, and let’s not talk about that faint pong that can smell like you know what.

That smell is from sulforaphane which is a potent antioxidant. You are smelling sulfur in less technical terms, which may have made your mind jump brimstone. (If it didn’t, then it is now, sorry). The smell can be a little offputting, but it’s part of what makes cauliflower a nutritional powerhouse. Sulforaphane or (1-isothiocyanato-4-methyl-sulfinyl butane, SFN) is essential to health and is a big part of nootropics. 

Nootropics – drugs or supplements related boosting brain health and memory. Can also be referred to as smart drugs.

Selecting, Storing and Prepping Cauliflower

Cauliflower is readily available all year round in most parts of the world. If you want to purchase seasonally correct produce, autumn would be the time. Cauliflower also does not just come in white. You may find bright green and purple variations as well. Whichever colour you get, here are some guidelines to selecting the best one:

  • The head (aka. curd) must be firm and compact
  • The colour should be vibrant
  • The leaves should be crisp and not rubbery
  • Avoid cauliflower with brown spots and loose florets (aka. buds)

Storage is important and can help keep your cauliflower fresher for a little longer. When you get home, be sure to

  • Store your cauliflower in the refrigerator
  • Wrap the curd in a cloth napkin or place it in a paper bag. This will minimize the moisture and help keep the brown spots away.
  • Store it with the stem side down
  • Use it within 3 – 5 days
  • Loose florets or buds along with cooked cauliflower should be used within 1 – 2 days as they spoil quickly

When preparing your cauliflower, be sure to

  • Rinse well under cold running water
  • Use a vegetable brush to brush off any dirt or impurities lightly
  • The stem and leaves are edible and are a great addition to soups, stews and smoothies
  • Trim off any brown or discoloured parts
  • Cut florets off close to the stem or use the whole curd/head as a dish
  • Keep cooking time to a minimum to ensure maximum nutritional value and crispness
  • Cauliflower may react with iron cookware and become brownish but is still edible.

The Many Ways to Enjoy Cauliflower

You can make so many things with cauliflower; it truly is a versatile vegetable. Here are some ideas:

  • Cauli-rice: grated, raw and flash fried, it makes an excellent substitute for rice
  • Cauli-pearls: raw stems, chopped into small pieces, lightly steamed make an excellent substitute for pearl barley
  • Cauli-mash: entire cauliflower (not the leaves), broken into chunks, steamed, add spices and your favourite milk/mylk, and mash it
  • Cauli-sauce: entire cauliflower (not the leaves), steamed, add favourite spices, a dash of lemon and olive oil, your favourite milk/mylk blend well, and you have a dairy-free white sauce
  • Cauliflower: lightly steamed cauliflower with some spices or your favourite sauce over it is also great; no need to be fancy all the time.
  • Frozen  Cauliflower: lightly steam the florets, then lay loosely separated on a tray and place in the freezer. Once frozen, you can bundle them up into a tightly sealed container for use in soups, stews, smoothies and more
  • Zero Waste: the leaves are edible and can be added to stir fry and enjoyed with other greens. All cauliflower scraps can be added to stews and vegetable broths

You will have noticed I mentioned smoothies a few times. Try this Blueberry Smoothie and prepare to be amazed. If you are looking to go dairy-free or just up the nutrition in your smoothie, then cauliflower is the way to go.

It’s official – I dare you!

References:

(i)Murray, Michael T., et al. “10.” The Encyclopedia of Healing Foods, Atria Books, New York, NY, 2005, pp. 182–184.

(ii) Navarro, Sandi L., et al. “Mechanisms of Action of Isothiocyanates in Cancer Chemoprevention: an Update.” Food & Function, vol. 2, no. 10, 21 Sept. 2011, pp. 579–587., doi:10.1039/c1fo10114e.

(iii) Auborn, Karen & Fan, Saijun & Rosen, Eliot & Goodwin, Leslie & Chandrasekaran, Alamelu & Williams, David & Chen, DaZhi & Carter, Timothy. (2003). Indole-3-Carbinol Is a Negative Regulator of Estrogen2. The Journal of nutrition. 133. 2470S-2475S. 10.1093/jn/133.7.2470S.

(iv) “Exposure to Chemicals in Plastic.” Breastcancer.org, 11 Sept. 2020, www.breastcancer.org/risk/factors/plastic.

Try this recipe


Blueberry Smoothie
Creamy, delicious and packed with a super nutritious secret ingredient 😉

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