Healthy eating: Getting creative with cauliflower
In a recent article, the New York Daily News claimed that “cauliflower is the new kale.” The health benefits and versatile uses of cauliflower make it a very popular vegetable. Similar to broccoli and a part of the cabbage family, cauliflower has a lot of nutrients to offer. At about $3 a head, which yields about 10 half-cup servings, it’s also a very affordable option.
Here are some of the health benefits and creative ways to incorporate cauliflower into your life.
Health benefits of cauliflower
- High fiber: Fiber helps increase fullness, control blood sugar, reduce cholesterol levels and prevent constipation.
- Vitamin C: Vitamin C has antioxidant properties that are protective against aging and heart disease. It can also help boost immunity.
- Potassium: Potassium is an electrolyte that has major functions in muscle contraction.
- Folate: Folate is especially essential for women of childbearing age because folate intake decreases the risk of birth defects. Most Americans do not get enough folate.
How to use it
- Mashed cauliflower
- Cauliflower pizza crust
- Crumbled cauliflower as rice
- Cauliflower mac and cheese
- Roasted cauliflower
- Incorporate it into a stir fry
- 1 head of cauliflower
- ½ cup shredded mozzarella
- ¼ cup Parmesan
- ½ teaspoon salt
- ¼ teaspoon garlic powder
- Italian spices to taste
- 2 eggs, lightly beaten
- Preheat the oven to 400 degrees F. Spray baking sheet with non-stick spray.
- Put cauliflower in a food processor and process until it reaches a rice-like texture.
- Steam cauliflower in a steamer or microwave about 3 minutes. Drain well and let cool.
- Combine cauliflower, mozzarella, salt, garlic powder, spices and eggs in a bowl. Transfer to baking sheet and shape into a circular pizza crust shape. Bake for 20 minutes.
- Add desired toppings and bake for 10 additional minutes.
- Let cool and enjoy!
Sources: Nydailynews.com, Nutritionmd.org, and Foodnetwork.com
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