Crazy for Cauliflower!


Check out these little known facts about Cauliflower (photo credit:

Admit it! When you think about the kinds of vegetables you crave, cauliflower isn’t likely to be at the top of your list. But this cousin to both broccoli and cabbage might just surprise you with some of the delicious dishes that can be made from it.

Cauliflower, like many of the other cruciferous vegetables, can be a great contributor to a healthy diet. It is believed to help detox the body, aid in addressing inflammation issues, and provide some protection against certain types of cancers including those affecting the bladder, breast, and colon. Unfortunately, because cauliflower is less popular that it’s more mainstream relatives, there isn’t a significant body of knowledge available to support any specific claims related to health benefits.

However, it doesn’t take research results to understand why cauliflower should make its way onto your menu several times each month.   A single 3.5 ounce serving of cauliflower has about 25 calories and provides:

  • 5g carbohydrates
  • 1.9g sugar
  • 2g dietary fiber
  • 0.3g fat
  • 1.9g protein
  • 92g water
  • 0.667 mg pantothenic acid (B5) (13% of RDA)
  • 0.184 mg vitamin B6 (14% of RDA)
  • 57 μg Folate (B9) (14% of RDA)
  • 48.2 mg vitamin C (58% of RDA)
  • 0.08 mg vitamin E (1% of RDA)
  • 15.5 μg vitamin K (15% of RDA)

In addition, it provides calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Cauliflower can be eaten in a variety of ways, but for best results, sauté them in a vegetable oil high in Omega-3s. While it can also be steamed and boiled, it is very easy to overcook cauliflower using these methods which can result in a mushy, tasteless mess. If you are interested in finding out why we are crazy for cauliflower this month, check out some of these great recipes that showcase this very healthy veggie.

  1. Abby’s Yummy Veggie Pizza
  2. Roasted Garlic Cauliflower
  3. Over Roasted Cauliflower with Olive Oil, Garlic and Lemon Juice
  4. Just Like Loaded Baked Potatoes Cauliflower
  5. Cream of Cauliflower Soup
  6. Cauliflower Mac n Cheese Casserole
  7. Cauliflower Gratin
  8. Roasted Cauliflower and Broccoli
  9. Cauliflower Supreme
  10. Cauliflower Fritters
  11. Cauliflower Soup
  12. Garlic Mashed Cauliflower
  13. Sausage Cauliflower Spaghetti
  14. Curried Cauliflower
  15. English Cheddar Cheese Gratin
  16. Broccoli and Cauliflower Salad
  17. Roasted Parmesan Garlic Cauliflower
  18. Chicken Tetrazzini with Cauliflower
  19. Greek Cauliflower
  20. Cauliflower with Avocado Cilantro Dip
  21. Thai Red Curry with Vegetables
  22. Cauliflower Onion Linguine
  23. Fried Cauliflower
  24. Ham and Cauliflower Casserole
  25. Oven Roasted Cauliflower with Tumeric and Ginger
  26. Cajun Cauliflower in Garlic Sauce
  27. Roasted Cauliflower and Leek Soup
  28. Cauliflower and Ham Crustless Quiche
  29. Cauliflower and Egg Salad
  30. Curried Cauliflower, Chickpeas, and Tomatoes

You can find locally grown cauliflower from these Arizona Farm Bureau Members: 

Learn more about Growing Cauliflower by watching this video.

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