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Cauliflower

Cauliflower

A Disease Fighter

Cauliflower probably originated in Asia Minor, but was available almost exclusively in Italy until the 16th century when it was introduced to France and eventually to other areas of Europe.

Cauliflower was first grown in North America in the late 1600s.

Cauliflower is a vegetable that is many times overlooked. It is a member of the cruciferous family, a family which is known for containing nutrients that fight against several diseases.

There are two main ingredients in cauliflower, and all of the cruciferous family, that are the main disease fighters. These are indole-3-carbinol, or 13C, and the photonutrient sulforaphane.

Cauliflower also contains vitamin C and folate. Folate helps the blood work more efficiently and is often recommended for preventing anemia. Folate is also essential for proper tissue growth and not getting enough can make you succeptible to many diseases down the road such as cancer and heart disease.

Vitamin C is considered an antioxident. When used alongside other antioxidents such as vitamin E and beta carotene, you can keep your immune system strong.

Eat More Cauliflower, Get Memory Boost

A study indicates that citicoline supplements can help boost energy and efficiency in your frontal lobe - the region responsible for decision-making, reasoning, and working memory. Cauliflower contains the B vitamin complex like nutrient choline, which is absorbed through the intestines and converted to citicoline in your brain.

Vitamin C

Three florets of cauliflower a day will provide you with 67 percent of your daily vitamin C requirement. When purchasing cauliflower, make sure the tops are white. If the floret has begun to spot brown or purple, it is past its nutritional peak.

Serving the cauliflower raw will give you the highest nutritional benefits, however, if you must cook it, lightly steamed will also keep its cancer fighting components intact.

Prevent Cauliflower From Turning Brown: Cauliflower tends to turn brown with even the slightest cooking. You can make sure the white vegetables stay white by squeezing a teaspoon of fresh lemon juice on them before heating.

[Cauliflower is] "Cabbage with a college education." --Mark Twain

Spicy Roasted Cauliflower

Heat oven to 400 degrees. Combine 4 teaspoons olive oil, 2 sliced cloves garlic and 1 sliced Fresno chile on sheet pan. Place in oven and cook until oil is hot, about 2 to 3 minutes. Remove pan and add 1-1/4 pound organic cauliflower florets. This would be about one cauliflower had. Carefully coat with the hot oil using tongs or a spatula. Continue roasting until cauliflower is golden and tender, about 15 minutes. Season with salt and black pepper to taste.

Nutrition information per serving: 78 calories, 3g protein, 8g carbohydrates, 3g fiber, 3g sugars, 5g fat, 0.5g saturated fat, 274mg sodium.

Cauliflower Provencal Recipe

Cuttong Cauliflower on Cutting Board

1 cauliflower
1 sweet red pepper (diced)
2 tomatoes (coarsely chopped)
1/3 cup vegetable stock
1/4 cup sliced black olives
1/8 teaspoon each salt and pepper

Prepare and steam cauliflower 9 to 10 minutes or until just tender. In a saucepan, combine red pepper, tomatoes, and stock. Bring to a boil over moderate heat. Cover pan and cook, stirring, about three minutes or until peppers are almost tender.

Add cauliflower and olives and toss to coat. Cover pan and continue to cook, stirring, 2 to 3 minutes or until cauliflower is tender. Season with salt and pepper. Recipe makes four servings.

Nutrition information per serving: Calories: 74; Fiber: 1g; Saturated Fat: 0g; Total Fat: 1g; Sodium: 127mg; Cholesterol: 0mg; Carbohydrate: 14g; Protein: 5g

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