5 Reasons to Eat More Cauliflower, as Well as Flavor-Packed Recipes for Any Night of the Week

Cauliflower's versatility extends beyond its ability to transform into practically anything you can think of in the kitchen—a crust, a "wing," rice, mash, and so on. Cauliflower's mild flavor, pleasant texture, and chameleon-like adaptability make it an imaginative and sensible substitute for gluten-free, plant-based, and refined-carb-conscious diners.

"Cauliflower is grown seasonally in many climates and regions," explains Sharon Palmer, MSFS, RDN. "It's easy to find and budget-friendly—and you can even grow it yourself pretty easily." "It's available in a variety of colors, including pink, orange, purple, and green."

And, while bright and colorful vegetables often get all the attention in terms of nutritional value, don't be fooled by cauliflower's (often) pallid appearance: This member of the cruciferous family also has a lot of nutritional value.

Benefits of Cauliflower

1 .Cauliflower is high in fiber.

According to recent research, 95% of Americans do not get enough fiber in their diets (yikes). Fiber keeps you full and content, promotes good digestion, and controls blood sugar levels, and achieving your daily fiber needs can help lower cholesterol and blood pressure. Cauliflower, in particular, is high in insoluble fiber, which keeps things moving in your digestive system.

2 .Vitamins for immunity, blood coagulation, bone health, and more can be found in cauliflower.

One cup of cauliflower contains more than 75% of the daily recommended vitamin C intake, giving your immune system, metabolism, and nervous system a boost. Vitamin K, which is necessary for bone development and blood clotting, is also included in this food at 20% of the daily value. Cauliflower also contains significant levels of vitamin B6, folate, and potassium in a single cup.

3 .Cauliflower is high in antioxidants, which help to reduce inflammation.

According to Palmer, the anti-inflammatory components in the vegetable aid the body reduce free radicals and oxidative stress, which raise the risk of chronic diseases like heart disease, type 2 diabetes, and cancer. Cauliflower, which is high in antioxidants and anti-inflammatory compounds, can help prevent and alleviate chronic inflammation while also protecting your cells when eaten as part of a healthy diet.

4 .Choline is found in cauliflower.

A cup of cauliflower has about 45 milligrams of choline, which is about 10% of a woman's daily recommended choline consumption. This vital ingredient is required by our bodies for a variety of processes, including cell membrane fortification, DNA synthesis, brain growth, and nervous system upkeep. However, because the body can only produce a minimal amount of choline, high-choline dietary sources are essential.

5 Cauliflower may help to prevent cancer.

Cauliflower may help you minimize your cancer risk by providing antioxidant chemicals and sulfur advantages. Colorectal, lung, prostate, and breast cancer are all linked to eating cruciferous vegetables. This is due to the fact that glucosinolates aid in the prevention of oxidative stress generated by free radicals.

Cauliflower Recipes and Ideas

"Roasted or grilled with a tasty marinade as a side-dish or a topper for a grain bowl, tacos, or salad; in a flavorful buffalo cauliflower recipe; and raw in crunchy salads," Palmer says. Continue reading for more cauliflower dishes (and their numerous health advantages!).

Grilled Cauliflower Steaks With Romesco and Manchego

Cauliflower steaks have the potential to be one of the best vegetarian dinners ever. They're hearty, fork-and-knife dishes that even the most meat-obsessed can appreciate. The sauce is a romesco sauce with almonds, roasted red peppers, and sherry vinegar from Spain. Almond butter serves as a flavor enhancer as well as a smoother sauce in this recipe. The arugula-radish salad is the peppery companion that ties everything together. Cauliflower rice can be made with the trimmings from the cauliflower. Pulse them in a food processor or shred them with a box grater to make small bits.

Ingredients

Ingredient Checklist

1 12-oz. jar roasted red peppers, drained

¼ cup almond butter

2 ½ tablespoons sherry vinegar

7 tablespoons olive oil, divided

1 ½ teaspoons kosher salt, divided

1 large head cauliflower

½ teaspoon freshly ground black pepper

1 15.5-oz. can chickpeas, drained and rinsed

4 cups baby arugula

3 radishes, thinly sliced

1 tablespoon fresh lemon juice (from 1 lemon)

2 ounces Manchego cheese, shaved (about 1¼ cups)

⅓ cup chopped roasted almonds

DirectionsInstructions Checklist

Step 1

In a blender, combine red peppers, almond butter, vinegar, 4 tablespoons oil, and 12 teaspoon salt until smooth, about 1 minute, scraping down sides as required.

2nd Step

Preheat the grill to medium-high (400 to 450 degrees Fahrenheit). Leave the stem on the cauliflower and cut it lengthwise into four "steaks" (34 inch thick). Brush the cauliflower with 2 tablespoons oil and season with the remaining 1 teaspoon salt and black pepper. Cover and grill cauliflower for 12 to 14 minutes, turning occasionally, until stem is tender when pierced with a knife.

3rd step

In a mixing bowl, combine chickpeas, arugula, radishes, lemon juice, and the remaining 1 tablespoon oil. Distribute the red pepper sauce between the dishes. Cauliflower steaks, salad, cheese, and almonds go on top.