Cauliflower, a white food that fits in the “choose more” category! Or what my nephews like to call, “white trees.” Although the common white cauliflower is lacking in colour, they are definitely not lacking in nutrients. Cauliflower is packed with vitamins, minerals and phytonutrients that promote health and beauty for a small amount of calories. They are also a versatile vegetable that can be used in a variety of recipes and great for making comfort foods healthier, lower carb, fat and calorie (ie. cauliflower crust pizza, cauliflower alfredo sauce, a “cream” base for you mushroom soup, cauliflower rice, and so much more!).
A Bit About Cauliflower
Cauliflower belongs to the Brassica family (commonly known as cruciferous vegetables) along with broccoli, cabbage, kale, collard greens and brussel sprouts. This is a family packed with fibre and phytonutrients that aids in nutrient absorption and natural removal of waste and toxins from the body. As well, cauliflower has a range of antioxidants and anti-inflammatory nutrients including Vitamin C (check here for more info on beauty benefits of Vitamin C) that boosts immunity, health and outer beauty.
While eating cauliflower is super healthy, increases satiety and promotes digestion and weight loss, it may also cause some gas and bloating if eaten in large quantities or if you’re not used to eating a high fibre diet. Here are some tips to get the most out of your cauliflower and decrease the discomfort of eating it or any other cruciferous vegetable:
- don’t overcook – lightly sauté to retain nutrients and help with digestion
- blend into soups or sauces
- increase high fibre foods, including cauliflower, gradually
- exercise! This helps your body digest and keep food moving along
- drink plenty of water
- eat a small portion of a healthy fat (ex. vegetable oil) with cauliflower to help with the absorption of fat soluble Vitamin K
- don’t eat too large of portions at a time
Like I said above, there is a lot you can make with cauliflower. Check here for cauliflower pancake recipe. Today I made Cauliflower Falafels and added them to a salad for a light, high fibre, beauty lunch. It made a bunch of falafels that keep in the fridge for a few days and freeze well! What’s your favourite way to eat cauliflower?
gluten free, vegetarian, low carb
1 1/2 cups grated raw cauliflower
1/2 cup natural raw almonds (unsalted), ground
3 Tbsps coconut flour
1 Tbsp cumin powder
1 tsp sea salt
1/2 tsp dried ground coriander
1-2 cloves of garlic, minced
Handful of fresh parsley, chopped
Pre-heat oven to 400 °F
1. Wash and rinse 1/2 large head of cauliflower and grate into cauliflower crumbs with a box grater. Add to medium sized mixing bowl.
2. In a blender, add almonds and pulse to make ground almonds. Add the almonds and the rest of the ingredients to the cauliflower. Mix. If mixture is too liquid to form into balls with you hands, add a bit more coconut flour.
3. With your hands, form cauliflower mixture into small falafel balls. Prepare cookie sheet with parchment paper, and place falafel balls onto parchment paper. Place into oven and bake for 10 minutes, flip and bake another 7-10 minutes or until the falafels are golden on the outside.
You can eat these plain, throw into a pita, on top of a salad or however you like.
To make this Falafel Bowl:
Mixed greens + organic red kale
roasted red pepper hummus