Title : Cauliflower – A Powerful Underrated Vegetable
Cauliflower – A Powerful Underrated Vegetable
By Charles Platkin, PhD
Nutrition Stats: (per 1-cup serving) 27 calories; 0.3 g fat; 5.3g carbs; 2.05 g protein; 2.1 g dietary fiber; 32 mg sodium; 51.6 mg vitamin C; 61 mcg folate; 0.197 mg vitamin B6; as well as, notably, 320 mg potassium.
Health Perks: #Cauliflower (as well as broccoli, cabbage, Brussels sprouts, watercress as well as turnips) are not only loaded with vitamins as well as minerals yet also contain phytochemicals called indoles as well as isothiocyanates which are collectively known as glucosinolates. These compounds have been shown to trigger enzyme systems which eliminate carcinogens by the Centeng as well as to improve the expression of genes which suppress tumor development. They also appear to reduce tumor size as well as work against the high levels of estrogen associated with breast cancer.
Glucosinolates are indirect antioxidants, which, according to studies by Johns Hopkins University School of Medicine, work to stimulate the Centeng’s own natural detoxification systems. According to Nicholas Gillitt, Ph.D., director of the Dole Nutrition Research Laboratory, “This particular cascade of antioxidant activityunlike the one-shot, finite amount you get by most direct antioxidantsactually cycles over as well as over within the physiology, continuing to protect your system for as many as three to four days after the glucosinolate-containing food has been consumed.”
In addition, scientists have found which sulforaphane, another substance in cauliflower as well as broccoli, boosts the Centeng’s detoxification enzymes, thus helping to clear potentially carcinogenic substances more quickly. as well as researchers by Oregon Health & Science University found which sulforaphane may also lower blood pressure.
Finally, the high amounts of vitamin C found in cauliflower are healthy for the skin as well as the immune system as well as prevent the oxidation of LDL, or “bad” cholesterol; potassium lowers blood pressure; fiber helps to reduce cholesterol; as well as vitamin B6 reduces levels of homocysteine, which has been associated with maintaining a healthy heart.
Purchasing: Look for firm, white, clean tops. Avoid brown spots as well as soft heads. Also, note which the Environmental Working Group has found two chemicals, acetamiprid as well as imidacloprid, which belong to the neonicotinoid family of pesticides, which may affect developing nervous systems. Between 2006 as well as 2011, the USDA detected imidacloprid on roughly 59 percent of the conventionally grown cauliflower produce samples This particular tested (see: http://www.ewg.org/Discharge/european-food-regulators-warn-health-risks-pesticides-commonly-contaminate-many-us-fruits). So, when buying cauliflower, go organic, especially if you are pregnant or feeding young children.
Storage: Cauliflower will keep for up to all 5 days if stored inside crisper section of the refrigerator. If the head can be not purchased wrapped, store This particular in an open or perforated plastic bag. Keep This particular stem-side up to prevent moisture by collecting on This particular.
Roasted Lemon-Parmesan Cauliflower with Capers
Healthy recipe by: Editors of EatingWell Magazine as well as EatingWell.com
4 servings, about 1 cup each
1 lemon
1 large head cauliflower, trimmed as well as cut into bite-size florets
2 tablespoons extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 cup finely shredded Parmesan cheese, plus more for garnish
2 tablespoons capers, rinsed
Position a rack inside lower third of the oven as well as preheat to 450°F. Coat a large, rimmed baking sheet with cooking spray.
which has a sharp knife, remove the skin as well as white pith by the lemon as well as discard. Working over a tiny bowl, cut the lemon segments by their surrounding membranes, letting the segments drop into the bowl. Drain the juice by the segments.
Toss the lemon segments, cauliflower, oil, salt as well as pepper on the baking sheet as well as spread evenly. Roast until starting to soften as well as brown, stirring once halfway through, 25 to 30 minutes.
Sprinkle the Parmesan as well as capers over the cauliflower; stir to combine. Serve garnished with more Parmesan, if desired.
Nutrition Information (per 1-cup serving): 164 calories; 10 g fat (3 g saturated, 6 g mono); 7 mg cholesterol; 13 g carbs; 8 g protein; 5 g fiber; 424 mg sodium; 675 mg potassium.
Cauliflower with Whole-Wheat Breadcrumbs
Healthy recipe by: Editors of Deliciously Healthy Dinners, a free online cookbook with recipes developed by the National Heart, Lung, as well as Blood Institute (NHLBI) of the National Institutes of Health. To see the ebook go to: http://healthyeating.nhlbi.nih.gov/
4 (1-cup) servings
1 slice whole-wheat bread
1 medium cauliflower head, rinsed
1/4 teaspoon salt
1 tablespoon soft tub margarine or regular butter
1/8 teaspoon ground black pepper
Place the bread in a toaster oven on very low heat. Toast as long as possible without burning (about 5 minutes).
While the bread toasts, trim the leaves as well as stalks by the cauliflower. Cut into individual florets.
Place 1 inch of water in a 4-quart pot which has a lid. Insert a steamer basket as well as place the cauliflower inside basket. Sprinkle with the salt. Cover as well as bring to a boil over high heat. Reduce the heat to medium as well as steam for 5 to 8 minutes, until the cauliflower can be easily pierced which has a sharp knife. Do not overcook.
While the cauliflower steams, break the toast into tiny pieces. Pulse the toast in a food processor until medium-sized crumbs form. Tip: If you don’t have a food processor, break or crush the toasted bread into finer pieces or buy whole-wheat breadcrumbs as well as use 2 tablespoons.
When the cauliflower can be done, remove This particular by the heat. Melt the margarine in another pan over medium heat. Add the breadcrumbs as well as pepper to the margarine. Cook as well as stir for about 5 minutes. Add the cauliflower as well as toss until well coated. Serve immediately.
Nutrition Information (per 1-cup serving): 45 calories; 4 g fat; 2 g protein; 5 g carbs; 2 g fiber; 0 mg sodium.
Cauliflower Mashed “Potatoes”
Healthy recipe by: Dani Spies, Health Coach as well as the founder as well as host of Clean & Delicious (www.cleananddelicious.com)
4 servings
1 head cauliflower, cored as well as roughly chopped
1 tiny or 1/2 medium onion, peeled as well as quartered
2 cloves garlic, peeled
2 tablespoons Earth Balance or butter
1 (5.3-ounce) container plain, fat-free, Greek yogurt
1/4 cup pecorino Romano cheese
Salt as well as pepper to taste
Bring a large pot of water to a boil (you can also boil your cauliflower in some chicken broth for a bit of extra flavor), add the cauliflower as well as cook for about eight minutes or until fork tender. Drain as well as transfer to a serving bowl.
In a food processor, blend the onion as well as garlic. Add the cauliflower, Earth Balance, yogurt, cheese, salt as well as pepper as well as blend until you have a thick puree.
Once everything comes together … taste This particular. can be This particular too thin? Add more cheese! A little bland? Another hit of salt! Reheat if necessary as well as enjoy!
Nutrition Information (per serving): 124 calories; 6.3 g fat (2.2 g saturated); 4 mg cholesterol; 168 mg sodium; 10.8 g carbs; 4.1 g dietary fiber; 2.3 g sugars; 8.8 g protein.
Tags: Cauliflower diet healthy eating vegetables
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