The Health Benefits of Cauliflower
Cauliflower continues to be a scorching healthy eating development, and for good purpose. Of all the cruciferous greens, it’s the least cabbage-y in flavor. Mellow and delicate, cauliflower is sort of a clean canvas you can turn into all types of issues, from buffalo hen to pizza crust. But nevertheless you gown it up or down, there’s no denying that cauliflower accommodates some superb health benefits. High in vitamin C, folate, and antioxidants, it will probably assist soothe irritation, increase cardiovascular health, and help struggle most cancers. If that’s not enough to convince you, it’s additionally crazy low in energy—like 27 calories per cup low. So, mashed potatoes, take that and stuff it. Here’s how you can make cauliflower shine this season.
How Do You Prepare Cauliflower?
You may image cauliflower as pure white, however the truth is, it can be a vibrant green, orange, or purple. A head might be roasted entire, which is beautiful; sliced into steaks, great for grilling; or separated into florets, the simplest for most functions. If you’re unsure the place to start, remove the core. You can use a paring knife to snap off individual florets, or flip it the wrong way up and core it like a strawberry, slicing out the middle, and watching the florets fall away. An enormous head can fill your chopping board with florets, which is perhaps more than you need for dinner tonight. If you only need half, pop the remaining into veggie luggage for straightforward snacking.
What Can You Do with Cauliflower?
Oh, a lot. Cauliflower is delicious raw, roasted, stir-fried, mashed like potatoes, blitzed into rice, and more. Here are just some favorite strategies to begin.
Roasted Cauliflower: Roasting brings out one of the best in cauliflower, teasing out a pleasing peppery flavor and toasting the sides. Preheat the oven to 450°F (230°C). Core and separate the cauliflower into bite-size florets. Pile the florets on a baking sheet, drizzle with olive oil, and season with salt and pepper. Toss to coat and spread out. Roast till tender-crisp and golden, about 20 minutes. You might sprinkle with pesto, capers, and crispy whole-wheat breadcrumbs, for a zesty topping.
Mashed Cauliflower: As a low-cal various to potatoes, mashed cauliflower is surprisingly candy and lightweight, so even a dab of butter sings. In a pot fitted with a steaming rack, pour an inch or two of water. Bring to a boil, add the cauliflower florets, cover tightly with a lid, and steam simply till tender, about 5 minutes. Transfer to a food processor, add a dab of butter, a splash of nonfat milk, and a light-weight sprinkle of salt, and process until thick and clean. Add a bit extra milk, if crucial, to reach the specified consistency.
Cauliflower Cheese: Even vegetable haters fall exhausting for cheese sauce—and it isn’t too indulgent in case you use skim milk and a sharp cheese. Roast or steam the cauliflower florets, following both technique above. In the microwave, warm 1 cup (eight fl oz/250 ml) nonfat milk. In a small saucepan, soften 1 tablespoon butter. Sprinkle with 1 tablespoon all-purpose flour, and stir till fragrant, 30 seconds. Slowly whisk within the warm milk, and proceed to prepare dinner till thick, about 5 minutes. Remove from the warmth and stir in 1 cup (4 oz/125 g) shredded sharp cheddar cheese. Season with salt and white pepper. Drizzle the warm cheese sauce over the cauliflower.
More Cauliflower Recipes
Hungry for extra? There are so many crazy good cauliflower recipes. Plus, you possibly can often safely substitute it for broccoli.
Kung Pao Cauliflower with Cashews
Curried Cauliflower & Chickpea Bowls
Broccoli Fried Rice with Veggies & Eggs
This article is just not meant to substitute for informed medical advice. You shouldn’t use this info to diagnose or deal with a health drawback or condition. Always verify with your physician earlier than changing your eating regimen, altering your sleep habits, taking dietary supplements, or beginning a new fitness routine.