Social Messaging: Cauliflower

Who said white food shouldn't be eaten? Not Lisa Andrews, MEd, RD, LD! Check out her latest info on cauliflower.Cauliflower is a member of the cabbage family and is white because its thick leaves protect it from the sun.

• Cauliflower is a source of phytochemicals such as sulforaphane, indole-3-carbinol and Di-indolyl-methane (DIM), which has anti-cancer properties.
• One full cup of cauliflower contains just 30 calories and 2 grams of dietary fiber.
• Cauliflower is often mixed with carrots and broccoli to make “California blend” vegetables.
• Cauliflower is often “riced” and used as a low carbohydrate substitute for potatoes or rice.
• Cauliflower pizza crust has become popular as consumers seek gluten-free or lower carbohydrate crust options. It is often lower in sodium but read the label to be sure!

We have published are many fun ideas to make cauliflower a culinary treat in your kitchen.

• Cook them with potatoes and mash together; serve like mashed potatoes
• Rub with Italian seasonings, tomato paste, and a little olive oil and roast together. Top with cheese.
• Steam or bake and top with lots of fresh lemon juice. You can even roast a whole lemon with your cauliflower
• Take a page from Indian cooks who make "Aloo Gobi" or a spicy cauliflower and potato dish that is roasted to perfection.

Aloo Gobi

• 1 tsp vegetable oil
• 1 tsp minced garlic
• 1 tsp grated fresh ginger or 1/2 tsp dried ginger powder
• 1/2 jalapeno pepper, seeds and stems removed, minced
• 1 head of caulifower, cored and cut into small florets
• 1 baking potato, cubed
• pinch tumeric
• 1 tsp ground coriander
• 1/2 tsp ground cumin
• salt to taste
• 1/2 cup water

Prepare and measure all ingredients. Heat a large nonstick pan with the oil and saute the garlic, ginger, and pepper together briefly. Add the cauliflower, potato, and water. Cover and bake for 35 minutes at 350 degrees. Stir well and top with fresh chopped cilantro. And voila you have a beautiful dish that is very popular in Indian restaurants in the US. 

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Lisa Andrews, MEd, RD, LD

Lisa Andrews, MEd, RD, LD,  is a registered dietitian and owner of Sound Bites Nutrition in Cincinnati. She shares her clinical, culinary, and community nutrition knowledge through cooking demos, teaching, and freelance writing. Lisa is a regular contributor to Food and Health Communications and Today’s Dietitian and is the author of the Healing Gout Cookbook, Complete Thyroid Cookbook, and Heart Healthy Meal Prep Cookbook.  Her line of food pun merchandise, Lettuce beet hunger, supports those suffering food insecurity in Cincinnati.  For more information,

https://soundbitesnutrition.com