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12 May

The Best Super Foods A-Z: C Is For Cauliflower

Cauliflower power has reached fever pitch and we couldn’t be more thrilled as this underrated super food has a long list of health benefits and packs a nutritional punch.

Cauliflower is more than just broccoli’s bland-looking step-sister. This power-packed veggie has plenty of benefits all of its own! Even though this cruciferous once had a reputation for being boring, thanks to paleo-hacks like cauliflower rice, and cauli-pizza, this cloud-like veg is no longer the sideshow, it’s the main attraction! It’s amazingly versatile, and you can use it to make everything from cauliflower pancakes to Cauliflower couscous, and, if you hate the taste, disguise it with your favourite sauce, spice or seasoning.


  • Detox 

Cauliflower is jam-packed full of antioxidants which aid your body's ability to detoxify and prevent free radicals. If you don't have enough of antioxidants to help crush pesky free radicals, then you could be at risk of oxidative stress, which can cause tissue and organ damage.

  • Helps prevent cancer

Cauliflower contains phytochemicals, which are responsible for its sometimes bitter flavour, but is also believed to help fight cancer, particularly lung and stomach cancer.


Thanks to the way cauliflower interacts with estrogen, this fluffy veg might even help prevent hormone-driven cancers like breast, uterine, and cervical. 

  • Staves off strokes

Research suggests that consuming high levels of cauliflower is associated with reduced risk of stroke.

  • A good all-rounder

Cauli has a healthy dose of vitamins and minerals, making it a great all-rounder. Eating cauliflower regularly is a simple way to get many much-needed nutrients into your body. According to the Louis Bonduelle Foundation, one serving contains almost 50% of your recommended daily intake of vitamin C. It's also a rich source of vitamin B and K, potassium, protein, fiber, magnesium and manganese, which help repair and maintain your body’s immune system on a day-to-day basis.

  • Low in calories (and cost)

There are very few calories in this budget-friendly superfood – about 25 per 1 cup. Plus, there is no fat, saturated fat or cholesterol and 3g of complex carbohydrates, which are good for you. The fact it’s easy on the purse doesn’t hurt either!

  • Anti-inflammatory

Cauliflower has a number of anti-inflammatory nutrients, which help keep inflammation in check and prevents arthritis, diabetes, irritable bowel syndrome (IBS) and heart disease.


Recipe: Basic Cauliflower Rice 

Makes 3 servings 
1 large cauliflower
1 tablespoon olive oil 


  1. Remove cauliflower leaves from the head and chop cauliflower into quarters.
  2.  Remove the hard core
  3. Cut each quarter into three or four smaller pieces
  4. Put the cauliflower in a food processor. Don’t fill more than half full and do two batches if necessary. 
  5. Blend for 30 seconds, until the cauliflower resembles rice
  6. Heat a large skillet and coat the bottom with a tablespoon of olive oil.
  7. Once the oil has heated, add the cauliflower rice and cook for about 5 minutes, or until it’s softened and just beginning to turn golden brown. 
  8. Season with salt and pepper to taste.


Photo Credit: Bigstockphoto

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