Food For Thought: Cauliflower Health Benefits

Subscribe to this Blogger's RSS feed

When prepared right, cauliflower makes a healthier substitute for mashed potatoes. Cauliflower is part of the cruciferous family; these vegetables are known for their high concentration of sulfur compounds which support the liver’s ability to neutralize toxins. And all the vegetables in the cruciferous family, like broccoli, kale, have compounds that may prevent cancer.

Cauliflower is also a heart healthy vegetable. It contains high levels of folic acid and B6 which help keep homocysteine levels from rising. Elevated Homocysteine levels are associated with heart disease. Cauliflower is also a good source of fiber which helps keep cholesterol levels in normal range.

Very low in calories. Just about 30 calories for a cup full.

Make sure you choose a head of cauliflower that is free of brown spots. It should look creamy white. The florets should not be separated, but compacted tightly together. You can eat cauliflower raw by mixing in salads, or include in a vegetable tray for dipping. The key to cooking it is to do it quickly. It should be slightly crunchy when you serve it. You can sauté florets with vegetable chicken broth with some lemon juice and garlic. Sauté for 5-7 minutes. Sprinkle with some cheese. Here’s my recipe:

1 head fresh cauliflower (about 1 ½ lbs)

1 Tbs butter

1/4 cup half & half

1/4 tsp sea salt

1/8 tsp Fresh ground pepper

1/2 tsp minced garlic (optional)

1. Steam Cauliflower until tender in steamer (15-20 minutes)
2. In a food processor (or blender if you don’t have a food processor)
blend all ingredients until smooth like mashed potatoes
3. Serve immediately

Nutritional Choice:

About Karen Roth

Hi. My name is Karen Roth, and I’m a Holistic Nutritionist. Okay, I know what you’re thinking… quick, hide the food; the snack police is here! No need to panic. I describe myself as a “practical” nutritionist, one who doesn’t go to extremes one way or the other and understands that life is challenging enough without having to torture yourself by cutting out many of the things you enjoy. Most of us have limited time to shop for food and to cook healthier meals. And a one-size-fits-all approach does not work when it comes to what and how we all eat. Trust me, I get it.

In my early years out of college when I was bartending, my eating and drinking habits were anything but healthy. But, then you grow up and start thinking about the bigger picture and listening more to what your body is telling you. My pre-nutritionist days were on the corporate treadmill where stress and snacking at the desk was part of my daily routine. Never enough hours in the day and proper eating was always at the bottom of my list.

It wasn’t until I broke my jaw in a freak accident that my food life really changed. When you’re wired shut for two months and denied the food you need for your very existence, you begin to look at the world a little differently. When I healed myself, primarily by creating my own foods I could sip through a straw, I decided to pursue something that was always of interest to me… nutrition. Pulling the plug on the corporate treadmill, I went back to school for three years to get my Masters Degree in Holistic Nutrition. I then opened a practice in Valencia, California, and I’m pleased to say that over the years I have helped so many people improve the quality of their lives by helping them make simple changes in their diets and lifestyle.

Eating healthy doesn’t have to be time-consuming or tasteless, and it is my intention to bring you practical tips each week on how to fit in nutrition one bite at a time. In addition to being practical, I’m also positive so you don’t have to worry that I am going to be Debby Downer and tell you that everything you put in your mouth is going to kill you. Instead, I will offer you easy to implement, simple strategies to help you improve your health. I’ll be introducing new foods (that taste good – because I don’t eat anything that tastes like sawdust or is unappetizing) and new habits that are realistic. I hope you’ll join me as a regular reader and together we’ll build the healthier you with FOOD FOR THOUGHT.

(Karen Roth, MS, NC is a graduate of Hawthorn University’s Master of Science in Holistic Nutrition training program. She helps her clients to take control of their health with foods choices that best support their specific health condition and specific metabolic type and believes that every ill health condition can benefit and possibly improve from a solid foundation of healthy foods choices. Visit her website at