oxygenmagAU Sep/Oct 2017 27
Cauliflower
F
or years, cauliflower has
played second string to its
flashier cousin, broccoli,
but with scads of vitamins,
minerals and antioxidants and a glut
of research proving its cancer-fighting
properties, cauliflower can now assert
superfood prowess. Try cauliflower one
of these five ways, or create your own
cauliflower concoction and submit your
recipe to oxygenmag.com.au (editorial@
oxygenmag.com.au). It could be featured
on our website!Whether you rice it, mash
it or eat it raw, this veggie
should be in your diet.Serve raw,
baked, grilled,
stir-fried or
steamed. Just avoid
boiling, which
leeches out
valuable vitamins
and minerals.Cauliflower contains
thiocyanate, which was
found by researchers
at the University of
Pennsylvania School of
Medicine to protect cells
against cardiovascular
disease and
diabetes.- As an Anti-Ager
Just 1 cup of cauliflower
contains more than 50
milligrams of vitamin
C, helping prevent
inflammation and boost
immunity. It also has beta
carotene and quercetin,
which protect your cells
against free-radical
damage. If you add hot
sauce to a recipe, such
as with our Buffalo Bites,
you’ll double your dose
of C and amp your anti-
ageing even more.
3. As a Brainy Bread
Substitute
Cauliflower contains 45
milligrams of choline
per 1-cup serving, a B
vitamin that aids in brain
development, boosts
cognitive function,
improves learning and
memory, and may even
diminish age-related
cognitive decline. Sub
cauliflower for flour in
things like pizza crust for
a low-cal, gluten-free
treat!
5. As a Waist-
Whittling Sauce
Use pureed cauliflower
instead of cream and/
or cheese in rich sauces
such as Alfredo and cut
calories and fat, not
flavour. And because
cauliflower contains
glucosinolates, natural
compounds that help
with nutrient absorption
and waste removal, it
also keeps your GI
healthy. - As a Cancer-
Fighting Side
According to
research published
in Carcinogenesis,
cauliflower contains
compounds such as
sulforaphane, which
has been shown to
inhibit the growth of
and kill cancer cells
found in the breasts,
bladder, colon, liver
and stomach. - As a Bone-
Boosting Mash
Eating cauliflower with a
healthy fat, such as olive oil
or avocado, facilitates the
transport of cauliflower’s
fat-soluble vitamin K,
helping prevent bone
loss, aiding with blood
clotting and reducing
inflammation. Our Mock
Mash recipe uses Greek
yoghurt as its fat source,
which also adds healthful
probiotics for improved
gut health.
By Lara McGlashan, MFA, CPTFuel 1 FOOD 5 WAYS