Vegetables and Vegetables

Health Benefits of Cauliflower

Although physically similar to broccoli – and related to it! – cauliflower has different taste, properties and benefits. Belonging to the cruciferous vegetable family, cauliflower should receive more attention and be included in the daily menu, but ends up being avoided because of its flavor, which does not please all palates. In this case, we have some recipes that will help you consume this vegetable more often.

Discover the benefits of cauliflower now and discover ways to incorporate it into your daily life through tasty recipes, including some recipes with light cauliflower:


  • Cauliflower has anti-inflammatory and antioxidant properties;
  • It is rich in essential nutrients for the proper functioning of our bodies;
  • It has very few calories per serving;
  • It has a substance that works to prevent four types of cancer;
  • Neutralizes substances that are toxic and detoxifies the body;
  • Cauliflower slims down.


  1. Cauliflower improves cardiovascular health

This vegetable contains a sulfur compound called sulforaphane. Well, the name is unusual, but the compound’s benefits include improving blood pressure, blood filtering by the kidneys, preventing cardiovascular disease and even helping to fight cancer. Cauliflower is really a superfood!

  1. Helps in the fight against cancer

Sulforaphane fights tumor growth by acting directly on cancer stem cells. Tumors induced by chemical compounds have already been treated by this compound with a good success rate.

  1. It has anti-inflammatory properties

When our body detects a foreign substance or organism, it triggers inflammatory processes to fight them. This is a form of body protection and very beneficial to some extent. The problem appears when the body starts triggering these reactions without having anything to fight, which generates an excess of body inflammation that can lead to serious diseases, including cancer. Consuming foods with anti-inflammatory properties is essential to avoid these problems.

  1. Detoxifies the body

The overwhelming majority of people have their organism intoxicated, whether from the consumption of industrialized foods, environmental pollution, the use of cosmetics and medicines, smoking or a sedentary lifestyle. This intoxication causes the organism to suffer a lot of damage, as the organs start to have their functions reduced. You may not know it, but intoxication of the body makes the process of weight loss difficult! So if you’re trying to lose weight and probably can’t, you need to detoxify your body before any diet. Cauliflower will help you in this detox.

  1. Has benefits for the digestive system

Remember the sulforaphane we talked about in the first items? So, it also helps protect the stomach lining, preventing the excessive proliferation of bacteria that can trigger diseases such as gastritis, ulcers and tumors. Cauliflower is also a source of fiber that improves intestinal transit and gives you a feeling of satiety, making you eat less food and, consequently, lose weight.

  1. It has many minerals, vitamins and antioxidants

Minerals: especially magnesium, phosphorus, potassium and manganese;

Vitamins: B-complex vitamins, vitamin C, choline and vitamin K. Choline is an essential vitamin for the proper development of the brain, helping in memory, learning and transmission of nerve impulses; vitamin K deficiency increases the chances of developing osteoporosis;

Antioxidants: especially beta-carotene and quercetin. The presence of antioxidants in food means that oxygen is not as harmful to cells, which prevents the appearance of wrinkles, sagging and premature aging, as well as damage to cellular structures.


If you want to know how to make cauliflower, because you don’t know how to prepare it to enjoy its benefits and a pleasant taste, you are in the right place. Although this vegetable can be eaten raw in salads, there are tastier options, such as a cauliflower puree or pizza with cauliflower dough – but we’ll look at these recipes below. Now let’s focus on preparing the vegetable for culinary use:

  1. The best way to prepare cauliflower for consumption is to cut it into small pieces, discarding parts of the stalk and leaves;

NOTE: Pieces of stem and leaves can be used in soups;

  1. Wash the vegetable pieces under running water and drain well;
  2. If there are dark spots, cut them out;
  3. Check if the size is good for consumption. If not, cut back into even smaller pieces;
  4. Place in a pot of boiling water and cook for 5 minutes. Insert a fork into the stem and if it enters easily, it is ready for consumption;
  5. You can also steam cauliflower. Just pour water into a large pot and bring it to a boil. Then, place the cauliflower in a colander and fit it into the pan, without touching the water, if you don’t have a specific support for steaming;
  6. If you want sauteed cauliflower, just fry it with oil before adding the water and seasoning.

Ready! Now that it’s cooked and ready for consumption, you can make it with the cauliflower salad or any of the recipes we’ll teach you now:



In just half an hour you can prepare eight servings of cauliflower au gratin. Write down the ingredients:

  • A medium cauliflower
  • Two eggs
  • a glass of cottage cheese
  • 50g of grated parmesan cheese
  • 200g of mozzarella cheese
  • green smell at ease
  • a diced chopped tomato
  • Margarine or butter to grease the pan

Preparation mode:

  1. Cook the cauliflower with a pinch of salt until it is very soft;
  2. Grease the pan with margarine or butter, drain and spread the cauliflower over it;
  3. Add spoonfuls of cheese all over the pan;
  4. Beat eggs with half the grated cheese, green scent and tomato;
  5. Pour this mixture over the cauliflower;
  6. Cover the recipe with the mozzarella cheese and, finally, sprinkle the rest of the grated cheese;
  7. Bake at 180°C for a few minutes, just to brown.


In general, breaded cauliflower, fried cauliflower and breaded cauliflower mean the same thing. Despite some small differences in some seasonings depending on the recipe, the base of the preparation is exactly the same.


  • A cauliflower cut into small bouquets
  • Two eggs
  • ½ cup of wheat
  • ½ cup of milk
  • Salt and pepper to taste

OPTIONAL: grated cheese and other seasonings such as parsley, chives etc.

Preparation mode

  1. Cook the cauliflower bouquets in water with salt and pepper until al dente;
  2. Make a dough with the milk, wheat, eggs and grated cheese, if you prefer. Pass the eggs through a sieve to remove the strong smell;
  3. Spread the bouquets in this dough and fry in oil (it must not be too hot);
  4. Remove from oil and leave on absorbent paper to remove excess fat.


Among the recipes with light cauliflower, this is one of the easiest and fastest to make. In just 40 minutes you can prepare eight delicious servings of this cauliflower burger.


  • a medium cauliflower
  • an onion
  • green smell to taste
  • A handful of finely flaked oats
  • Oil
  • Spices of your choice

Preparation mode

  1. Cut cauliflower into small bouquets and cook until tender;
  2. Cut the onion and bouquets into very small pieces;
  3. Combine the onion, cauliflower, green scent and spices of your choice in a container;
  4. Add a little oil, taste and adjust the salt;
  5. Add the rolled oats until a firm dough forms;
  6. Take small handfuls, shape them into a hamburger shape, place in separate plastic bags, and freeze;
  7. Ready-made hamburgers can be fried or baked.


In less than half an hour, you can prepare four servings of this mashed cauliflower, which can be a less caloric substitute for mashed potatoes. Write down the ingredients:

  • A medium cauliflower
  • 1 ½ cup of water
  • 1 ½ cup of milk
  • a bay leaf
  • salt to taste

Preparation mode

  1. Discard the cauliflower leaves and stalks. Cut it into small and medium pieces, place in a bowl, wash and drain the water;
  2. Combine all ingredients in a medium saucepan and cook over medium heat;
  3. Cook for about 10 minutes or until cauliflower is tender;
  4. Set aside a cup of cooking water;
  5. Drain the recipe into a bowl through a sieve;
  6. Use a mixer or blender to blend the ingredients and puree. If necessary, use the cooking water that was reserved to make the recipe softer;
  7. Taste the salt and, if necessary, add more and beat again. Serve still hot.

Pizza with cauliflower dough

Hardly anyone can resist a pizza, right? The big problem is that consuming this delicacy often predisposes to obesity and other diseases, so let’s prepare a lighter recipe using cauliflower as pizza dough.


  • An egg
  • 350g of grated cheese
  • One tablespoon of olive oil
  • One (large) clove of garlic
  • 400g of cauliflower
  • ten cherry tomatoes
  • Breadcrumbs
  • OPTIONAL: one tablespoon of potato starch

Preparation mode

  1. Cook the cauliflower with a little salt until it is very soft;
  2. Remove the water and let the vegetable cool;
  3. In a blender, add the cauliflower, egg, olive oil, 150g of grated cheese and the minced garlic;
  4. OPTIONAL: if you want, add potato starch to make the dough more consistent;
  5. Sprinkle a mold with breadcrumbs and place the dough on top. Bake at 240° for 15 to 20 minutes;
  6. Remove the dough from the oven, add 200g of grated cheese and sliced ​​cherry tomatoes. Bake for another 5 minutes. Be careful not to burn.

Enjoy your food!


Now that you know everything about cauliflower, both the benefits of the vegetable and the recipes for using it, you need to know how to choose cauliflower, after all, it’s no use buying a spoiled product, right?

When buying cauliflower, look for a head that is firm and free of dark, brown, or yellowish parts. If it has very green leaves, even better, because it means it’s fresh. Although the most common color of this cruciferous is white, it can also be found in yellow, purple or orange varieties.

When storing, you should not remove the leaves from the stem, as doing so reduces the freshness of the vegetable. Store in the refrigerator drawer with the stem facing down and in an open plastic bag, so that no water accumulates inside. Consume within a maximum of seven days after purchase.


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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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