Cauliflower: The Cancer-Fighting Crucifer

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[ By Chef Cary Neff , Experience Life ]

Cauliflower is often relegated to the veggies-and-dip tray, but this nutritional powerhouse deserves a place of honor at every dinner table. Raw or roasted, steamed or sautéed, it can be incorporated into delicious dishes that please the palate while promoting vibrant health.

Food Basics

Cauliflower is a cruciferous vegetable with a mild, slightly nutty flavor. White cauliflower is the most readily available in grocery stores, but there are also green, orange and purple varieties. Green cauliflower — a cross between cauliflower and broccoli — is slightly sweeter than white cauliflower when raw and tastes more like broccoli when steamed. The orange variety is also slightly sweeter than white cauliflower, and the purple variety has a milder flavor. Purple cauliflower cooks a little faster than its white cousin and turns green when heated. When purchasing, look for firm cauliflower with compact florets. The leaves should be green and crisp.

Nutritional Know-How

Cauliflower contains glucosinolates and thiocyanates — both sulfur-containing phytonutrients — that cleanse the body of damaging free radicals. These phytonutrients encourage the body to ramp up its production of enzymes that aid in detoxification and even kill some tumors and cancer cells. Studies have shown that eating three to five servings of cruciferous vegetables each week can significantly lower the risk of several types of cancer. Researchers believe that, when combined with turmeric, cauliflower may help prevent (or stop the spread of) prostate cancer. Orange cauliflower has slightly higher levels of beta-carotene, and purple cauliflower contains the flavonoid anthocyanin, a powerful antioxidant. A 1-cup serving of boiled cauliflower contains a whopping 91.5 percent of the recommended daily value of vitamin C.

Eat Up!

Cauliflower can be eaten raw, and steamed, sautéed, stir-fried, fried, boiled or roasted. You can cook the cauliflower as a whole head or cut into florets.

  • Cauliflower is uncommonly delicious when roasted. Cut one head into small, even florets. Toss them with olive oil, salt, pepper and dried red pepper to taste; or toss with olive oil, 1/4-cup soy sauce and a dash of pepper. Place in a single layer on a baking tray and cook at 450 degrees F for 20 minutes or until golden around the edges.
  • Chop raw cauliflower into different sizes and add it to salads. Add small florets to your favorite bean salad for extra crunch.
  • To add texture to your next stir-fry dish, cut the whole cauliflower into 1/2-inch slices, break into florets and stir-fry according to your favorite recipe. Flat slices of cauliflower cook quickly and have more surface area for the sauce to cling to.

Kitchen Tricks

  • Fix quick, healthy snacks by preparing cauliflower as soon as you bring it home from the store. Clean and cut into florets, then store in a plastic bag in the refrigerator for up to four days.
  • To clean, remove the leaves and gently scrape off any brown spots with a knife. Place the cauliflower upside down on a cutting board and carefully cut around and remove the core that keeps the florets intact.
  • Avoid cooking cauliflower in aluminum or iron pots. When chemical compounds in cauliflower come in contact with aluminum, the vegetable will yellow. When they come in contact with iron, cauliflower turns brown or blue-green.

 

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