Cauliflower - Nutrition Facts, Health Benefits & Recipes
Nutritional Information (100g)
Cauliflower is a low-calorie vegetable that is rich in essential nutrients and has numerous health benefits.
- Calories: 25 kcal
- Carbohydrates: 4.9 g
- Fiber: 2 g
- Sugar: 1.9 g
- Protein: 1.9 g
- Fat: 0.3 g
- Vitamin C: 77% of the Daily Value (DV)
- Vitamin K: 20% of the Daily Value (DV)
- Potassium: 142 mg
Cauliflower is a versatile vegetable that can be enjoyed in various dishes and offers a range of health benefits.
Health Benefits of Cauliflower
- Rich in Antioxidants: Cauliflower contains antioxidants that help protect cells from damage and reduce inflammation.
- Supports Digestive Health: The fiber in cauliflower promotes healthy digestion and may help prevent constipation.
- May Aid in Weight Loss: Low in calories and high in fiber, cauliflower can be a filling addition to a weight loss diet.
- Boosts Immune Function: Cauliflower is rich in vitamin C, which supports the immune system and helps fight infections.
- Supports Heart Health: The potassium in cauliflower helps regulate blood pressure and supports cardiovascular health.
Potential Risks and Side Effects
- Digestive Issues: Consuming large amounts of cauliflower may cause digestive issues such as bloating or gas in some individuals.
- Thyroid Health: Cauliflower contains goitrogens, which can interfere with thyroid function if consumed in excessive amounts.
Delicious Cauliflower Recipes
1. Cauliflower Rice
A low-carb alternative to regular rice that's quick and easy to prepare.
Ingredients:
- 1 head of cauliflower, grated or processed into rice-sized pieces
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a pan over medium heat. Add cauliflower rice and cook for 5-7 minutes until tender. Season with salt and pepper.
2. Roasted Cauliflower
A simple and delicious way to enjoy cauliflower with a crispy texture.
Ingredients:
- 1 head of cauliflower, cut into florets
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper to taste
Instructions:
Preheat oven to 200°C (400°F). Toss cauliflower florets with olive oil, garlic powder, paprika, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until golden and crispy.