When it comes to plant-based foods, the more colorful, the better. While true for the most part, this golden rule alienates less colorful but health-promoting superfoods like cauliflower, broccoli’s paler cousin.

Like other members of the Brassica family, cauliflower boasts a wide range of essential nutrients and powerful antioxidants, as well as some incredible health benefits.

The goodness of cauliflower

Take a look at the top eight science-backed health benefits of cauliflower:

1. Provides many essential nutrients – Cauliflower is loaded with nutrients that help maintain overall health, such as potassium, magnesium, manganese, phosphorus and vitamins C, B and K.
2. Combats oxidative stress – Cauliflower’s powerful antioxidants help fight oxidative stress, which can otherwise lead to inflammation and raise the risk of chronic diseases.
3. Lowers cancer risk – Cruciferous vegetables like cauliflower contain powerful substances, which have been shown to prevent cancer cells from growing and spreading.
4. Fights aging – Sulforaphane, a powerful substance found in cauliflower, has been shown to protect the brain against premature aging. In fighting oxidative stress, cauliflower’s antioxidants could also slow the aging process.
5. Improves gut health – Cauliflower is rich in fiber and water. Both are crucial for keeping food moving along the digestive tract, as well as regulating bowel movement.
6. Supports weight loss – The fiber in cauliflower also slows digestion, which is why you may feel full for hours after eating. But that’s a good thing! Feeling full for longer periods means you’re less likely to snack or overeat. Plus, cauliflower contains fewer carbs than rice while being twice as filling.
7. Boosts detoxification – Cauliflower is loaded with sulfur-rich compounds called glucosinolates. These compounds help flush out waste and other toxins from your body more efficiently.
8. Promotes optimal heart health – The powerful antioxidants in cauliflower help protect arteries from inflammation, which can raise the risk of heart disease. Meanwhile, potassium lowers blood pressure and promotes better circulation for a healthier heart.

How to prepare cauliflower

Cauliflower is best served raw. But it is also delicious when baked or roasted with other nutritious vegetables. Here are two quick and simple recipes starring cauliflower as the main ingredient.

10-minute cauliflower rice

Cauliflower serves as a nutrient-dense, low-calorie substitute for rice. You’ll also need just one large head of cauliflower to make up to 8 steaming servings of cauliflower rice.

Preparation:

1. Rinse the cauliflower head well. Remove all the greens.
2. Cut the cauliflower into large chunks and grate to make rice-like pieces. You can also use a food processor with a grater attachment.
3. Spread the cauliflower rice on a surface lined with paper towels. Cover them with more paper towels, then press down to remove excess moisture. This will improve the texture of the rice once cooked.
4. Heat olive oil in a large pan over medium heat. Saute the cauliflower rice for 5–8 minutes. Season to taste with salt and pepper. Serve hot.

Roasted garlic cauliflower

Season some cauliflower florets and pop them in the oven for a simple and nutritious side dish.

Ingredients for 6 servings:

• 1 large head cauliflower, cut into florets
• 1/3 cup feta cheese, crumbled
• 3 tablespoons olive oil
• 2 tablespoons minced garlic
• 1 tablespoon chopped parsley

Preparation:

1. Preheat the oven to 450 F. Grease a large dish or a deep baking pan.
2. Place the olive oil, garlic and cauliflower in a resealable bag. Shake to mix.
3. Toss the cauliflower into the prepared dish. Season to taste with salt and pepper.
4. Bake the florets for 25 minutes, stirring halfway through. Top with feta and parsley.
5. Broil for 3–5 minutes or until golden brown. Divide into small plates and serve as a side.

Cauliflower touts several health benefits, thanks in large part to its essential nutrients, antioxidants and plant compounds. Make cauliflower part of a balanced diet to reap its nutritional benefits.

Sources:

Health.com

MinimalistBaker.com

AllRecipes.com