Cauliflower: The White Wonder That Packs a Nutritional Punch
This versatile cruciferous vegetable delivers impressive health benefits with only 28 calories per 100g, making it a perfect addition to any healthy diet.
Source: USDA FoodData Central
The Nutritional Powerhouse in Disguise
Don’t let cauliflower’s plain white appearance fool you – this cruciferous vegetable is a true nutritional champion. With only 28 calories per 100g, cauliflower delivers an impressive 67% of your daily vitamin C needs, surpassing many citrus fruits. This low-calorie wonder also provides 18% of your daily folate requirements, making it an excellent choice for supporting cellular health and DNA synthesis.
Health Benefits That Matter
Cauliflower’s rich vitamin C content makes it a powerful immune system booster, helping your body fight off infections and heal wounds more effectively. The vegetable’s fiber content (1.9g per 100g) supports healthy digestion and helps maintain stable blood sugar levels. Additionally, cauliflower contains important B-vitamins and antioxidants that support brain health and may help reduce inflammation throughout the body.
Culinary Versatility at Its Best
One of cauliflower’s greatest strengths is its incredible versatility in the kitchen. Its mild flavor and unique texture make it an excellent substitute for higher-carb ingredients – think cauliflower rice, mashed cauliflower, or even cauliflower pizza crust. When roasted, it develops a delicious nutty flavor, while steaming preserves its delicate texture and maximum nutritional value.
Smart Storage and Preparation Tips
Choose cauliflower heads that are firm, compact, and creamy white without dark spots. Store in the refrigerator for up to a week in a perforated plastic bag. To maximize nutrient retention, avoid overcooking – light steaming or roasting at high heat for shorter periods preserves both flavor and nutritional content.
Garlic Parmesan Roasted Cauliflower
🥗 Ingredients
- 1 large head cauliflower, cut into florets
- 3 tbsp olive oil
- 4 cloves garlic, minced
- 1/2 cup grated Parmesan cheese
- 1 tsp dried oregano
- Salt and black pepper to taste
- 2 tbsp fresh parsley, chopped
- Lemon wedges for serving
📝 Instructions
- 1 Preheat oven to 425°F (220°C).
- 2 Toss cauliflower florets with olive oil, minced garlic, oregano, salt, and pepper in a large bowl.
- 3 Spread evenly on a baking sheet in a single layer.
- 4 Roast for 20-25 minutes until edges are golden brown and tender.
- 5 Sprinkle with Parmesan cheese and roast for additional 3-5 minutes until cheese is melted.
- 6 Garnish with fresh parsley and serve with lemon wedges.
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