As seen on January 14th, 2014 on:
written by The Nutrition Twins,
Nutritionists don’t always agree on what comprises the ideal diet, but there’s one food rule we all try to enforce: Ditch the white stuff. White rice, white bread, white sugar—these highly-processed carbs can leave you hungry and heavy, which is why you’ll find them on the no-no list of nearly every healthy diet. But there’s an important exception to the nothing-white rule that you may not be aware of: Produce.
As white as it is nutritious, cauliflower is predicted to be one of the trendiest plants of 2014 (kale who?). The cruciferous veggie’s newfound fame is, in part, due to a 2013 article out of Purdue University in which a nutrition scientist argued that the focus on colorful produce may lead Americans away from nutrient-dense white options like parsnips, turnips, potatoes, and, yep, cauliflower.
Alright, so we’ve established that white is the new black in the plant kingdom. Here’s why it deserves a place on your plate, plus simple, tasty ways to eat more of it:
Why it rocks:
It’s good for your gut. Thanks to an impressive fiber count—you get around 2 grams per cup, the same as broccoli—cauliflower keeps you satisfied long after you eat it, and will also keep you regular.
It fights disease. Like its cruciferous cousins kale and Brussels sprouts, cauliflower is a powerhouse of anti-inflammatory, antioxidant, and detoxifying nutrients that have been shown to combat diseases like cancer, diabetes, and heart disease.
It builds better bones. You need more than just adequate calcium to maintain a strong skeleton. Cauliflower is loaded with vitamin C, manganese, and vitamin K, which help protect your bones against breakage, like those annoying stress fractures that often plague female runners.
How to Eat It:
As a snack. Serve fresh pre-cut cauliflower florets with hummus or dip for a no-prep snack (or a side dish at dinner!).
As a mix-in. Enhance your Italian or Chinese food by simply steaming it (or microwaving it from frozen or fresh) and stirring it right into your pasta or rice.
As a side. Pan roast cauliflower with garlic, lemon, and Parmesan for a simple, delicious addition to your entrée.
As a comfort food. Heat five tablespoons of water or low-sodium broth in a skillet until it bubbles, then add cauliflower florets and cover for five minutes. Top with cheese, dressing, or mash. This recipe from our new book The Nutrition Twins Veggie Cure is the perfect sub for buttery mashed potatoes.
Skinny Cauliflower Mash
Prep: 10 minutes
Yields: 3 servings (approximately 3/ 4 cup per serving)
Ingredients:
- 1 (16-ounce) bag frozen cauliflower (if you want to use fresh cauliflower, simply substitute the frozen 1-pound bag for 1 medium head, and steam it or cook it in the microwave)
- 1/2 teaspoon garlic
- 1/8 cup skim milk
- 1 teaspoon dried chives (optional)
- 1/2 teaspoon lemon juice (optional)
- Pepper to taste
Directions:
1. Defrost cauliflower overnight in the refrigerator or in the microwave
2. Crush garlic and let it sit for 5 minutes to release its health-promoting properties
3. Add cauliflower to a blender or food processor along with milk, garlic, and seasonings
4. Add lemon juice and sample for taste. Add more garlic, lemon, or spices as desired
Per serving: Calories 43; Total fat 0g; Saturated fat 0g; Cholesterol 0 mg; Sodium 46 mg; Carbohydrates 8g; Fiber 3g; Sugar 4g; Protein 4g
Up Next: 4 Reasons You’re Addicted to Sweets
For more healthy eating tips, visit nutritiontwins.com.
For more nutrition guidance and a ‘get healthy’ plan, please check out the “The Nutrition Twins Veggie Cure“
Published on Fitbie on January 14, 2014