The Food Coach

Healthy Food Database - Cauliflower

Cauliflower is a large, white, edible flower growing from a plant. It looks like broccoli except, unlike broccoli, it has leaves which form around the flower protecting it from the sunlight. The most well known cauliflower has white florets but there are other varieties including a pale green one which is a cauliflower/broccoli hybrid.

When selecting cauliflower, look for heads that are white or creamy white, firm, compact, and heavy for their size. There should not be any speckling of discolouration on the head or leaves. Avoid cauliflower with brown patches. A medium-size head, that is 6 inches in diameter and weighs about 1 kg, will serve 4 to 6 people.
Category: Vegetable
In Season: Autumn Winter
To Buy: When selecting cauliflower, look for heads that are white or creamy white, firm, compact, and heavy for their size. There should not be any speckling of discolouration on the head or leaves. Avoid cauliflower with brown patches. A medium-size head, that is 6 inches in diameter and weighs about 1 kg, will serve 4 to 6 people.
To Store: Cauliflower will keep for up to five days in a plastic bag in the crisper section of the refrigerator. Keep the leaves on when storing it as it will keep for longer. Keep the head stem-side up to prevent moisture from collecting on it.
Tips & Tricks: For whiter cauliflower, add a tablespoon of lemon juice to the water. Do not cook cauliflower in an aluminum or iron pot. The chemical compounds in cauliflower will react with the aluminum and turn the vegetable yellow.

Nutrition (1 Cup):

Weight (grams): 106
Carbohydrates, g: 2.2
Fat (g): 0.2
Monosaturated Fat , g: 0.0
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Moderate
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Energy (kJ): 102
Protein (g): 2.3
Saturated Fat, g : 0.0
Vitamin B1: Important for energy production and carbohydrate metabolism. Enhances mental capabilities and promotes a general sense of health and wellbeing.
Vitamin K: Vitamin K is used in the body to control blood clotting and is essential for synthesizing the liver protein that controls the clotting. It is involved in creating the important prothrombin, which is the precursor to thrombin - a very important factor in blood clotting. It is also involved in bone formation and repair. In the intestines it also assists in converting glucose to glycogen, this can then be stored in the liver. There are some indications that Vitamin K may decrease the incidence or severity of osteoporosis and slow bone loss. 

Contraindications:
Be careful not to take too much Vitamin K in the last stages of pregnancy, since it could be toxic for the baby.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Very high

Cooking:

Cooking Tips: To steam cauliflower, place it in a steamer basket and then place in a pot with 2 inches of water. Cover and steam. Florets will take 3 to 5 minutes to cook. A whole head of cauliflower (1 kg) will take 15 to 20 minutes to cook.

Benefits the Following Health Conditions:*

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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