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Healthy eating: Getting creative with cauliflower

Part of a white cauliflower with leaves on the side

Here are some health benefits and creative ways to incorporate cauliflower into your life. (Photo by Horia Varlan)

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

Cauliflower pizza

Cauliflower pizza

A delicious cauliflower pizza.

Ingredients:

  • 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

Directions:

  • 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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