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The Cauliflower: November's star vegetable

Cauliflower is the star vegetable of the month of November and is one of the best superfoods we can grow. Mostly in the actual covid-19 pandemic context, this product should be integrated into your everyday diet. Its nutritional values are amazing, providing up to 10% of your daily needs in Vitamin C with one floret! Not only healthy but also gorgeous, this vegetable is as tasty as it looks.First of all, cauliflower is high in fiber and water. Dietary fiber may help regulate the immune system and help decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.


A higher fiber intake appears to help lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for people with obesity. Also, choline is an important and versatile “vitamin-like factor” in cauliflower that helps with sleep, muscle movement, learning, and memory. It also helps maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.



Identification and conservation of the healthy cauliflower:

  • Fresh cauliflower should have a firm head with no dark spots, and bright green leaves attached to the stem.

  • Store in the refrigerator, unwashed, in a plastic bag for up to a week. Store it stem size down to avoid moisture building up among the edible bits. If the florets are already washed, store with the same technique but only up to 3-4 days.

Can be served:

  • steamed or roasted as a side dish

  • baked in a cheese sauce, as cauliflower cheese

  • fried until golden brown, then added to rice dishes

  • as the main ingredient in a curry

  • in a vegetable soup, complete and immune-boosting

Varieties of cauliflower:

  • White - classic, average, tasty

  • Orange - similar to white + 25% more Vitamin A

  • Green = Romanesco = Broccocauli - mixture with Broccoli; it is the most beautiful vegetable you’ll probably ever eat.

  • Purple - similar to white + anthocyanins, the healthy phytochemicals, responsible for the color of purple cabbage and red wine.

How to cut a cauliflower?

Remove the leaves from the cauliflower and keep them as they are edible!

*Tip for consuming the leaves: roast them with a drizzle of olive oil and sea salt.

Place the cauliflower stem down and cut in half.

Then cut each half into half so you result with 4 pieces of cauliflower.

After placing them all down, cut out the big stem. You’ll see that the florets will come right off.


Surprising facts:

  • Cauliflower can be used as a rice replacement. > Riced cauliflower has a similar consistency, to actual rice, is cheap and easy to make, and has a higher nutritional value.

  • It’s related to cabbage and kale. > It belongs to the plant species Brassica oleracea. Cauliflower literally means and is the flower buds of the plant. It is a cluster of immature flower buds, known as curd. If let grow without harvesting it, the curd will eventually separate, much like a blooming flower :-)

  • Cauliflower comes in 4 different colors!

  • A single floret contains 10% of your daily vitamin C needs.

  • Cauliflower is very hard to grow. > very sensitive to heat and cold needs to grow in an area with at least 6 hours of sunlight, the plant must be in a continuous state of growth.

  • Steaming it preserves the most nutrients. > Caution with boiling the cauliflower. If boiled too much has the most negative effect on its nutritional content. When steaming it, science proved that it keeps most of its nutrients.

  • The stems and the leaves are edible nutritions.

  • A vegetable with an uncertain history > Although mentioned in Roman’s Pline’s book “Naturalis Historia” vaguely as being the most delicious cabbage, the first clear mention of the cauliflower emerged only much later in the writings of 2 Arab botanists, of the 12th Century, Ibn al-Baitar and Ibn al-Awwam. They claimed it has originated from the Mediterranean, more specifically, Cyprus.

  • Sunlight can give it a yellow tint.

  • A large cauliflower has fewer calories than a muffin! Muffin contains about 300 calories when the big cauliflower is about 200 calories. Almost 7 times the weight of the broccoli, yet with 140 calories less.

Nutrition information:

For 107gr of raw Cauliflower:

  • 27 calories

  • 5gr of carbohydrates

  • 2.1gr of fiber = 8% of daily value

  • 2.1gr of protein

  • 0.3gr of fat

  • 77% of the daily value of Vitamin C > powerful antioxidant fighting against the potential damaging free radicals + an important cofactor in collagen synthesis.

  • 20% of the daily value of Vitamin K

  • 14% of the daily value of Folate=Vitamin B9 > helps make DNA & RNA and metabolize amino acids.

  • 10% of the daily value of Vitamin B6=Pirydoxine

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F4A

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