How is cauliflower prepared; recipes for health

Why should we eat cauliflower?

Besides being a very nutritious, cauliflower helps in detoxification of the body. It preserves the health of the entire cardiovascular system, and it has been proven efficient in the prevention of cancer. Due to the small number of calories and plenty of fiber it is ideal for holding a diet.

This super food should be found daily in our diet because it is an extremely useful and healthy. It rich in vitamins, minerals, precious antioxidants and other important phytochemicals.

In this article learn how to make cauliflower in different ways and for what it is good. Stay with us.

The composition and nutritional value of cauliflower

This tasty vegetable belongs to the family of cabbage and has been used since ancient times. It can be found in a variety of colors with yellow or pink flowers, but white cauliflower is mostly used. This food has a specific smell, rich in protein, vegetable oils, sugar and minerals.

What is its composition?

It has potassium, phosphorus and sulfur in large quantities. Among other minerals are present are copper, manganese and magnesium, and is strongly recommended in the diet of patients with hypertension. It is a valuable source of vitamin C - at 100 grams it has 80 percent of the recommended daily allowance of this vitamin. Apart from them there is also vitamin K and vitamin B complex. Pentatonic acid, niacin, pyridoxine, thiamine and others.

How many calories are in 100 grams?

If you are wondering to what extent cauliflower contains calories, we have some good news for you. This vegetable is true for low-calorie food since 100 g has only 26 kcal. Therefore, it is an ideal food for those of you who are planning to lose weight. The same amount will have 2 grams of fiber, which are very important for good digestion.

It abounds in nourishing and protective substances as one of the most important foods that should be included in the daily menu.

The healing properties of cauliflower and health benefits

Protects against cancer

Thanks to the active substances such as Glucosinolate, thiocyanate and sulforaphane in cauliflower act preventively in the most severe disease. Particularly in breast cancer and other cancers. In addition, many studies have shown miraculous powers of cauliflower in the case of lung cancer, colon, bladder and ovarian cancers.

The nutrients in the foods are rich in antioxidants which increase the activity of enzymes involved in detoxification of carcinogens. A considerable amount of magnesium protect against oxidative stress, thus preventing the development of cancer.

It protects the heart and prevents cardiovascular disease

Since it is extremely rich in vitamin C and folic acid, cauliflower is recommended for heart health. It prevents the development of many cardiovascular diseases. It regulates the level of homocysteine, an amino-acid dangerous for heart muscle.
Numerous studies have confirmed that the nutrients in cauliflower protect against hypertension, atherosclerosis, strokes and heart attacks. It improves blood circulation and maintains normal blood pressure levels.

It is valuable source of vitamin K, which has an important role due to blood clotting. Lack of this vitamin can cause bleeding. If the body does not have sufficient quantities of the same mechanisms that stop the calcification of blood vessels may become inactive.

It promotes the removal of toxins and harmful substances

In addition to the antioxidant effects, cauliflower as medicine plays a very important role in the body cleansing and detoxification. The consumption of vegetables helps discharge of harmful substances created by deposition from the poor and food insecurity.

Despite the fact that it increases the appetite, this low-calorie foods are recommended in the diet of people who want to solve the excess weight. Anyone who plans to diet should have it on the menu.

Cauliflower is especially beneficial for the fairer sex who enter menopause, because it relieves symptoms. Also, it is good for men who have prostate problems. In addition, it is also a strong aphrodisiac.

It feeds the brain and improves concentration

Thanks to vitamin B8 this food has a beneficial effect on brain health. Study participants who consumed cauliflower showed better performance. This has been found in tests of general knowledge, function, sensory and perceptual speed.

Do not dispose of its leaves

The green leaves of cauliflower are crunchy and have a mild flavor and can be used regularly in the diet. They contain large amounts of minerals calcium and iron. They can be eaten raw and cooked, with no loss of these minerals.

Important Note!

In no way it should be eaten by people who have disorders in digestion, diseases of the stomach and intestines. It can due to the high content of cellulose make digestion more difficult and cause some other problems.

Cauliflower recipes for lunch

There are many recipes with cauliflower, we will use this opportunity to present some of the most popular ones.

Baked cauliflower with cheese

  • 1 large head of cauliflower,
  • 2.5 dl of cream,
  • 4 eggs,
  • 200g of trappist cheese 
  • 3 cloves of garlic,
  • sea ​​salt,
  • pepper,
  • olive oil.


Cauliflower wash and separate the flowers. Then the same blanch in salted water for about 10 minutes. Drain well and arrange in a baking dish. Garlic finely chop and sprinkle over it. In mixing bowl, beat eggs and sour cream, add salt and pepper and stir. Trappist cheese finely grate and mix with the eggs, then pour it over. Bake in preheated oven at 180 ° C until the dish does not get a golden color.

Thus prepared baked cauliflower with cheese has excellent taste and is an excellent choice for a light lunch.

Sticks with cauliflower

You need:
  • cauliflower,
  • one egg,
  • cup crumbled cheese,
  • 1 teaspoon sea salt
  • parsley.

Preparation of the sticks:

Separate the flowers and blanch in salted water. Then strain it, put it in a blender and mix until you get a compact mixture. In a separate bowl, beat the egg, cheese and chopped parsley, then add cauliflower, stir well with a wooden spoon. Mixture put in a baking pan lined with parchment paper and bake in oven at 200 ° C until golden brown. At the end of it cut into sticks.

Mashed Cauliflower

You need:
  • head of cauliflower,
  • kilo of potatoes,
  • 2.5 dl of milk
  • a little butter and salt.

How to cook cauliflower?

Boil it in salted water until tender. Peel potatoes, cut them into cubes and cook. Put it in a deep pot and mash and mix in a blender. Then season with salt, add a little butter and milk and stir well.

Cauliflower soup soup recipe

  • cauliflower,
  • a smaller broccoli,
  • 2 carrots,
  • medium potatoes,
  • onion,
  • 2.5 dl of milk
  • tablespoon of flour,
  • oil,
  • salt,
  • pepper,
  • parsley.


Cauliflower and broccoli, cut into small pieces and blanch in salted water. Onions finely chop and fry on a little oil. Add vegetables and slices of carrots, pour all the water and cook until tender. Then add the potatoes and cook gently.

Then remove the dish from the top and put the blender. Flour dilute in milk and pour in the blended vegetables, season with salt and pepper and cook for another five minutes. Before serving cream soup sprinkle with finely chopped parsley.

Fabulous meatballs with cauliflower

You need:
  • cauliflower ,
  • 250 g of rice,
  • 4 cloves of garlic,
  • salt
  • pepper,
  • parsley.


Cauliflower cook in water and then finely chop. In particular, cook rice and unite it with the cauliflower. Garlic finely chop and mix it with them. Add pepper and salt and add the chopped parsley and gently stir with a wooden spoon. From the prepared mixture make meatballs and put it on the baking sheet lined with parchment paper. Bake at 180 ° C until golden brown.

The combination with spinach

  • cauliflower,
  • half a head of cabbage,
  • 1.5 cups of spinach,
  • olive oil,
  • sea ​​salt,
  • pepper,
  • half a lemon.


Separate the flowers and cabbage chop into strips and put everything in heated olive oil. Cover and let it simmer over low heat for 15 minutes. Then add the spinach, sprinkle with lemon juice, add salt and pepper. Cook for another 15 minutes covered.

We encourage you to read one of our earlier articles about the health benefits of spinach.