Nutrition-Bites-Whats-with-all-the-cauliflower-hype

Nutrition Bites: What's with all the cauliflower hype?

Every year it seems that there is a new “in” vegetable for your health. Right now, that vegetable is cauliflower. Why is cauliflower so popular? Partially because it is an abundant nutrient source and partially because it is so versatile in the kitchen.

One cup of uncooked cauliflower is 25 calories, 3 grams of fiber and 5 grams of carbohydrates. One cup contains 77% of vitamin C, 19% of vitamin K and 8% of Manganese of the daily values for those nutrients. These are three powerful antioxidants that help fight free radicals which cause cell death. The high amount of fiber is good for digestive health, though some complain that diets high in plant fiber leave them gassy.

Cauliflower can be found in the grocery store during most of the year, but it’s true season is fall. Pick a head with tight-fitting creamy-white curds (name of the flowerets) with bright green firmly attached leaves. If you want to try something different, the orange variety has more vitamin A, the purple variety becomes green when cooked, and the green variety has a sweeter taste.

Try any variety of the cauliflower with one of these suggestions:
• Cut some up and eat raw – plain or with hummus or low-fat ranch
• Roasted with olive oil and salt
• Use in a stir fry
• As a substitute for mashed potatoes
• Put cauliflower in the food processor to make “rice”
• Use the riced cauliflower in place of flour to make pizza crust

Cheesy Chicken Cauliflower Skillet Recipe
4 servings
20 minutes

Ingredients:
1 1/2 cups (4oz) sliced mushrooms
12 oz of riced cauliflower
2 cloves garlic minced
2 tsp olive oil
1/2 cup chicken broth
1, 12oz can shredded chicken breast, drained
8oz reduced-fat shredded mozzarella cheese
1/2 tsp dried oregano
2 scallions chopped

Directions:
In a large skillet, cook mushrooms, cauliflower and garlic in olive oil for 3 to 4 minutes. Pour in chicken broth and bring to a boil. Add chicken, reduce heat and simmer for 4 to 5 minutes or until vegetables are tender and chicken is heated through. Stir in mozzarella cheese and oregano, top with scallions.

References:
Recipe from Optavia, Lean and Green board, www.Pinterest.com
“Speaking of Health, Cauliflower the new nutrition superstar” Linda Carruthers, RND, 2/27/2018, www.mayoclinichealthsystems.org

By Colette Maser, Tulane PRC Graduate Office Assistant
October 2018

Topics:   nutrition , obesity , agriculture , farmers market

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