EN on Foods

November 2017 Issue

Notable Nutrients: Cauliflower

1 c (124 g) cooked, chopped

- Calories: 28
- Dietary Fiber: 3 g (12% DV)
- Vitamin C: 55 mg (92% DV)
- Vitamin K: 17 mcg (22% DV)
- Vitamin B6: 0.2 mg (10% DV)
- Folate: 55 mcg (14% DV)

Note: c=cup, g=gram, mg=milligram, mcg=microgram, DV=Daily Value, based on 2,000 calories/day

Calling Out Cauliflower

The Folklore. Cauliflower’s “brainy” appearance clearly suggests it’s a smart dietary choice. Its name comes from the Latin words caulis, which means cabbage, and floris, or flower. Indeed, cauliflower shares its history with the cabbage, traced back to 6,000 B.C., when the Roman philosopher, Pliny the Elder, deemed cauliflower the most pleasant tasting variety of cabbage in his encyclopedia, Natural History. Delicious on its own, cauliflower’s unassuming flavor happily adapts to many culinary profiles, from curried to pickled, making it so easy to enjoy its bounty of health and nutrition benefits.

The Facts. Cauliflower (Brassica oleracea) is part of the very recognizable vegetable family known as crucifer, or Brassica, which includes cabbage, broccoli, kale, and collard greens. Cauliflower has a closely packed “head” of undeveloped flower buds surrounded by green leaves that shelter it from the sun, preventing the formation of chlorophyll in white varieties. There are also green (Broccoflower), purple, and orange (sometimes called “cheddar”) varieties. A one-cup serving has just 28 calories, yet packs an impressive 92% DV (Daily Value, based on 2,000 calories/day) of antioxidant vitamin C, 22% DV of vitamin K for healthy blood function, as well as several beneficial sulfur-containing compounds called glucosinolates.


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Cauliflower is rich in disease-fighting compounds.

The Findings. Scientists recommend consumption of Brassicas, including cauliflower, largely because they are rich sources of glucosinolates. When eaten, glucosinolates form isothiocyanates, which are linked to cancer prevention (Frontiers in Plant Science, 2017). Sulforaphane, another type of isothiocyanate present in Brassicas, has shown antitumor effects and inhibition of cancer cell growth, which become even more potent when combined with irradiation treatment (PLoS One, 2017). Glucosinolates in Brassicas also have been found to benefit cardiovascular health by significantly reducing blood cholesterol levels (Molecular Nutrition & Food Research, 2015).

The Finer Points. Peak season runs September through November, but cauliflower’s popularity merits year round availability. The freshest cauliflower has a pristinely white (or green, purple, or orange!), tightly packed head that’s free of spots or blemishes, and is wrapped in healthy looking green leaves. Store, refrigerated, up to a week in a plastic bag. Minimize cooking time to maintain its health promoting compounds, while exploring this veggie’s versatility: slice into “steaks,” chop and sauté or roast, process into “rice,” or puree into mashed “potatoes” for fun twists on the ordinary.

Cauliflower Almond Soup

almond cauliflower gazpacho

- 1 medium onion, diced
- 4 cloves garlic, minced
- 2 Tbsp olive oil
- 2⁄3 c white wine
- 1 medium cauliflower, small florets
- 1 medium potato, peeled and diced
- 5 c low-sodium vegetable stock
- 1 c almond milk
- 1⁄2 c plus 1 Tbsp ground almonds
- Salt and pepper, to taste

1. Sauté the onions and garlic in olive oil until transparent. Add white wine and simmer until reduced by half.
2. Add the cauliflower and potato and cook for another 2 minutes. Add vegetable stock, bring to a boil, and simmer for 25-30 minutes.
3. Mix in the almond milk and ground almonds and simmer for another 3-4 minutes. Season to taste with salt and pepper.
4. Using a hand-held blender or food processor, puree until smooth.

Makes 4 servings

Nutrition Information Per Serving: 275 calories, 14 grams (g) fat, 1 g saturated fat, 26 g carbohydrate, 7 g protein, 3 g dietary fiber, 174 milligrams sodium.

Recipe adapted courtesy Almond Board of California