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 Top 10 Healthy Cauliflower Health Benefits, Healthy Recipes

  Last Updated : Apr 30,2018






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Top 10 Cauliflower Health Benefits, Nutritional Information and Healthy Recipes

Cauliflower is one vegetable that is available in plenty in the market. While it used to be restricted to a season earlier, nowadays it is available throughout the year, though the price may fluctuate depending on the season. White in colour and shaped like a flower, this vegetable has the power to beckon from the stands and attract anybody to buy it!

If you do end up buying it, be happy, because it is a handy and healthy veggie. Also known as gobhi or gobi, it fits aptly into a range of dishes, ranging from Soups, subzis and pulaos to Parathas and snacks. What is more, it can also be used in continental recipes, and innovatively used to thicken sauces and gravies instead of unhealthy plain flour.

Nutritional Information for 1 cup Cauliflower florets
One cup of Cauliflower florets is 74 grams.
RDA stands for Recommended Daily Allowance.

22 Calories
1.92 grams of Protein
2.96 grams of Carbs
0.29 grams of Fat

41.4 mg Vitamin C = 103% of RDA (about 40 mg)
102 mcg of Vitamin K = 85.1% of RDA (about 120 mcg)
2.73 grams of High Fiber = 10.9% of RDA (about 25 to 30 grams)
42.1 mg of Phosphorus = 7.03% of RDA (about 600 mg for adult)
0.074 mg of Riboflavin, Vitamin B2 = 6.7 % of RDA (about 1.1 mg)
0.74 mg of Vitamin B3, Niacin = 6.1% of RDA (about 12 mg)
0.91 mg of Iron (Fe) = 4.5% of RDA(about 20 mg for women)
13.32 mg of Magnesium (Mg) = 3.8% of RDA (about 350 mg )
.29 mg of Zinc = 2.96% of RDA (about 10 to 12 mg)
0.029 mg of Vitamin B1, Thiamine = 2.4% of RDA (about 1.2 to 1.5 mg)
24 mg of Calcium (Ca) = 2.4% of RDA (about 1000 mg)
102 mg of Potassium (K) = 2.1% of RDA (about 4,700 mg)
 

Top 10 Health Benefits of Cauliflower, Gobi

1. Cruciferous Vegetables are Anti Cancer :
Cruciferous vegetables like Kale, Broccoli, Cauliflower and Cabbage when eaten, contain glucosinolates which help fight off bacteria and fungal infection in the body and linked to lowering the risk of colon cancer, breast cancer, prostate cancer, ovarian cancer, prostrate cancer and bladder cancer.

2. Rich in Antioxidants :
Cauliflower is a rich Antioxidant which helps remove harmful substances called free radicals from our body. These free radicals need to be neutralised in the body as they comes in lots of different grades and you need to neutralise that by consuming different Anti Oxidant rich foods. Only one food will not do the trick. But remember to consume a rainbow of colourful vegetables and fruits daily. Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods.

3. Low Carb :
Cauliflower is extremely low in carbs. One cup of cauliflower has only 2.9 grams of carb. Perfect food for a healthy life style.

4. Weight Loss :
One cup of Cauliflower contains only 22 calories and is an excellent vegetable for your health. Eat it often without guilt.

5. Rich in Vitamin C :
One cup Cauliflower provides you 100% of your daily recommended allowance of Vitamin C. This gives great defence against coughs and colds.

6. Good for Bones:
Cauliflower is rich in Vitamin K which is good for bone metabolism. Bone metabolism is a continuous process where mature bone tissue is removed from the skeleton and replaced by new tissue. When injuries occur to the bone like fractures or bruises, then Vitamin K kicks in to heal the injury. Vitamin K prevents loss of bone density and preventing the onset of Osteoporosis.

7. Helps Blood Clotting :
Cauliflower is rich in Vitamin K which is crucial roll in blood clotting. Helps clot wounds and bleeding as a result of it.

8. Sulforaphane Rich :
All Cruciferous vegetables like Kale, Broccoli, Cauliflower and Cabbage are rich in sulforaphane which protects the retina from blindness and macular degeneration.

9. Iron absorption :
Cauliflower being rich in Vitamin C, helps in at the absorption of Iron in the blood boosting haemoglobin count and producing more energy.

10. Maintains Estrogen balance :
Being rich in Indoles, Cauliflower and other Cruciferous Vegetables maintain Estrogen balances. Estrogen hormone is more important to women and also called the female sex hormone which is crucial for reproductive and sexual development.



Know what? Even the greens, which we generally throw away, are loaded with Calcium. The folic acid in these greens will help prevent anemia and keep you fit and fine. It is also loaded with antioxidants that keep cancer and other diseases at bay. So, next time, don’t strip off the cauliflower greens and throw it off. Use it to make parathas or subzis. Even if you find the veggie too tasty and have a bit too much, you need not worry because the fiber in it will help improve your digestion.

Enjoy 10 handy and tasty cauliflower recipes ranging from Rotis and muthia to tikkis and appe. You will find that the recipes are very tasty, and sure to be loved by all your family and friends. Have a go at these and other recipes on our website!

Happy Cooking!



10 Cauliflower Benefits , Healthy Cauliflower Recipes

Ever thought of using cauliflower greens to make a mouth-watering snack? Well, here is a unique recipe that uses yellow moong dal and cauliflower greens to make sumptuous appe. Cauliflower greens are a rich source of iron, which helps you stay energetic all day long. Although very easy to make, the Moong Dal and Cauliflower Greens Appe requires a little pre-planning of soaking the dal. Make the appe just before serving, as they stiffen over time.
2.  
 by Tarla Dalal
Normally tikkis are made by binding assorted ingredients with mashed potatoes. Here, however, we have used low calorie cauliflower with fibre-rich oats for that purpose! Two unusual ingredients, combined with colourful veggies results in a top-class tikki that will enthral you. The vegetables add to the fibre, vitamin and antioxidant content of this snack, while the mint and coriander pool in Vitamin C apart from imparting a tantalizing aroma and flavour to the Cauliflower and Oats Tikki. This delightful snack is cooked on a tava with minimal oil to reduce the nutrient loss and calorie count.
3.  
 by Tarla Dalal
How often we find ourselves picking lush cauliflowers at the market, only to quickly discard the greens and stow the cauliflower head alone into the fridge! Well, this recipe will help you discover the goodness of this often unused part of the cauliflower. The greens are a great source of iron and folic acid, which are must-have nutrients for mums-to-be. The Cauliflower Greens and Besan Muthia is a tasty and healthy steamed snack, which will help you boost your iron and folic acid reserves and build up your haemoglobin stores. You will also thoroughly relish the yummy texture and lingering flavour of these traditionally-tempered muthias. If you are looking out for more nutritious iron rich recipes for pregnancy check these out Chawli Masoor Dal , Nachni Ladoos , Ragi and Oat Crackers and Matki and Jowar Paratha .
4.  
 by Tarla Dalal
A creamy, crunchy soup which is sure to tickle your taste buds. The vitamin a in celery is an antioxidant which helps to keep the lining of the arteries in good health. Being extremely low in fat and free from cholesterol, this delectable soup is a perfect appetizer for those "heart conscious" people. This recipe is perfect for those who likes to have milk-based soups.
5.  
 by Tarla Dalal
Can a couple of ingredients, which are there in every other kitchen, pep up the flavour of cauliflower and transform into a uniquely-flavoured delicacy? Well, this recipe answers your question. Just garlic powder, salt and pepper give this Quick Stir-Fry Cauliflower a mind-blowing flavour and aroma, which you simply cannot resist. You can prepare this even without garlic powder, and still get an awesome flavour. This recipe goes to show that stir-frying is a very appropriate procedure for cooking cauliflower. The outcome is perfect – sufficiently-cooked but not mushy. The best part is that it takes just a few minutes to prepare this tasty treat! Serve as a side dish with Hakka Noodles or Chinese Fried Rice .
The pleasing bitterness of fenugreek leaves goes beautifully with the creaminess of cauliflower and the mild sweetness of carrots. This thoughtful assortment of veggies becomes all the more desirable when combined with a lip-smacking white gravy made of onions, milk and myriad spices.
Methi and cauliflower add an interesting little twist to the traditional plain jowar rotis. The healthy rotis along with a bowl of low-fat curds and khichdi makes a complete nourishing meal for diabetics and people with heart disease.
Cooked with minimal oil, this irresistibly tasty dish easily classifies as healthy too! A combination of low-carb cauliflower and succulent, juicy green peas is perked up with aromatic spices, tangy tomatoes and peppy garam masala to make a mouth-watering subzi that you can enjoy with whole wheat phulkas . The cauliflower is grated to reduce the cooking time, but if you do not like it so fine, you can cut it into small florets. We have used garam masala as it is readily available all over the world, but if you can lay your hands on it, try making this Grated Cauliflower with Peas using Kitchen King Masala for a more enticing flavour.
9.  
 by Tarla Dalal
As soon as you taste this Cauliflower Stir-Fry, you are sure to wonder how a sober vegetable turned into such an exciting ingredient! The magic is all thanks to the classic flavour bestowed by kasuri methi, with a little help from tomatoes and coriander too. You are sure to notice the presence of coriander in this recipe, as it is used in much higher quantities as a key ingredient rather than as a standard garnish. Despite the exotic flavour and texture, the best part is that this dish can be made easily with readily available ingredients. So, go ahead and give it a shot right away!
10.  
 by Tarla Dalal
Don't settle for bland bajra rotis! Feast on these delicious Bajra and Cauliflower Rotis instead. The grated garlic and spring onions really rev up the flavour of these rotis. Ensure that you roll the rotis immediately once the dough is kneaded; else it may turn soft and pose a problem while rolling. These rotis are cooked on a direct flame to avoid the use of oil and make them crisp. Bajra and Cauliflower Roti can be enjoyed with just chutney and pickle or with a bowl of dal for a satiating meal.
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