Nutrition, Recipes
Nutritional Gains Of A Cauliflower

UR

5 min read

 

Nutritional Gains Of A Cauliflower

Cauliflower belongs to the cruciferous vegetable family and is packed with fab nutrients that can do wonders for UR health. It has turned out to be a secret superhero since it is extremely low in carbs and fat. It is a significant ingredient for the keto diet that was followed by a large population around the world. This veggie is so versatile that you can use it as a substitute for rice, as a pizza base, make a soup, bake it, make a pachadi, or even freeze them for later use. Without further ado, let’s find out what this veggie can do for you health-wise.

Nutritional Values Of Cauliflower
A cup of cauliflower contains only 25 calories, 77 per cent of your daily allowance of Vitamin C, with high levels of Vitamin K, and B6. It is a natural source of pantothenic acid, omega-3 fatty acids, fibre, choline, biotin, phosphorus, manganese, magnesium, niacin, vitamin B1, Vitamin B2, and protein.
Cauliflower has been known to have anti-carcinogenic properties. Studies have also found this vegetable to have a good defense against ovarian, prostate, colon, breast, and bladder cancer. The veggie contains phytonutrients that lend to the reduction of oxidative stress on cells in the body, and anti-inflammatory properties as well. The fibre content in the veggie also lends to an improved digestive process.

Cauliflower is so versatile, you can use it as a substitute for rice, as a pizza base, make a soup, bake it, whip-up a pachadi, or even freeze it for later use.

Table Source: USDA
For 100gm of cauliflower (raw)

Name Amount Unit
Water 92.1 g
Energy 25 kcal
Protein 1.92 g
Total lipid (fat) 0.28 g
Carbohydrate, by difference 4.97 g
Fibre, total dietary 2 g
Sugars, total including NLEA 1.91 g
Calcium, Ca 22 mg
Iron, Fe 0.42 mg
Magnesium, Mg 15 mg
Phosphorus, P 44 mg
Potassium, K 299 mg
Sodium, Na 30 mg
Zinc, Zn 0.27 mg
Copper, Cu 0.039 mg
Selenium, Se 0.6 µg
Vitamin C, total ascorbic acid 48.2 mg
Thiamin 0.05 mg
Riboflavin 0.06 mg
Niacin 0.507 mg
Vitamin B-6 0.184 mg
Folate, total 57 ug
Folate, food 57 ug
Folate, DFE 57 ug
Choline, total 44.3 ug
Lutein + zeaxanthin 1 µg
Vitamin E (alpha-tocopherol) 0.08 mg
Vitamin K (phylloquinone) 15.5 µg
Fatty acids, total saturated 0.13 g
4:0 0 g
6:0 0 g

Where Does UR Cauliflower Grow?
Some of the states that produce the largest quantities of cauliflower are Karnataka, Uttarakhand, Uttar Pradesh, Himachal Pradesh, Haryana, Rajasthan, Bihar, Gujarat, Maharashtra and Odisha.

Upsides Of Eating Cauliflower
Rich in antioxidants and phytonutrients that protect against cancer.
Great source of vitamins and fibre.
Low in calories, helps with weight loss and weight management.
Strengthens our bones, improves heart health.
Sulforaphane present in cauliflower helps to regulate blood pressure and kidney function.
Regulates the immune system and inflammation.
Cauliflower contains smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese.
Improves insulin sensitivity.
Helps in preventing oxidative stress.
Cauliflower, like other vegetables belonging to the brassica category, is packed with Vitamin C, manganese and other potent antioxidants, which provide nourishment to UR body.
Raw Vs Cooked Cauliflower
Studies suggest that both forms of cauliflower when consumed have almost the same nutritional value, so it’s basically a “win-win” situation. Well, in some European countries cauliflower is eaten raw rather than cooked. Some of the best ways to savour this vegetable are by steaming, blanching, roasting, mashing or sauteing it. One of the few downsides of overeating cauliflower is that it can cause bloating and gas.

If you’ve already had a bit too much to eat, then here’s a simple remedy to get rid of gas.

Myth 1 Steaming cauliflower is not the best way to preserve the most amount of nutrients.

Don’t worry, though — you don’t have to eat it raw if that’s what UR wondering. Studies show that, out of all the cooking methods, steaming cauliflower retains the most amount of nutrients. It is also said to be moderately consumed in hypothyroid patients since it contains goitrogens. However, when cauliflower is steamed, the goitrogen content can be reduced significantly since it leaches into the water. So, steaming cauliflower is the way to go.

Myth 2 The stems and leaves of cauliflower are edible and nutritious.
It turns out, the stems and leaves of cauliflower are completely edible, tasty, and quite nutritious too. The stem can be cut- up and used with the florets, while the leaves can be tossed in a salad or added in a soup. Cauliflower stems and leaves are excellent sources of calcium, iron, fibre, vitamin C and folate.

Myth 3 Cauliflower only comes in one colour.
Almost everyone recognizes the creamy-white coloured cauliflower we see in most of the grocery stores and markets. But, did you know that this veggie comes in 3 other eye-catching colours too?
Orange has the most amount of beta carotene out of all the cauliflower variants.
Purple is filled with anthocyanins, which are the same antioxidants that give purple potatoes their colouring.
Green looks like the cauliflower but has the chlorophyll content found in broccoli.

If you want more cauliflower recipes, then check out our videos on how to make cauliflower crust pizza and cauliflower curd like rice. If you still want to know more about how you can scale your nutrition then get in touch with our certified and trusted nutritional advisors.

Cauliflower belongs to the cruciferous vegetable family and is packed with fab nutrients that can do wonders for UR health. It has turned out to be a secret superhero since it is extremely low in carbs and fat. It is a significant ingredient for the keto diet that was followed by a large population around the world. This veggie is so versatile that you can use it as a substitute for rice, as a pizza base, make a soup, bake it, make a pachadi, or even freeze them for later use. Without further ado, let's find out what this veggie can do for you health-wise.

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Nutritional Values Of Cauliflower

A cup of cauliflower contains only 25 calories, 77 per cent of your daily allowance of Vitamin C, with high levels of Vitamin K, and B6. It is a natural source of pantothenic acid, omega-3 fatty acids, fibre, choline, biotin, phosphorus, manganese, magnesium, niacin, vitamin B1, Vitamin B2, and protein.
Cauliflower has been known to have anti-carcinogenic properties. Studies have also found this vegetable to have a good defense against ovarian, prostate, colon, breast, and bladder cancer. The veggie contains phytonutrients that lend to the reduction of oxidative stress on cells in the body, and anti-inflammatory properties as well. The fibre content in the veggie also lends to an improved digestive process.

Cauliflower is so versatile, you can use it as a substitute for rice, as a pizza base, make a soup, bake it, whip-up a pachadi, or even freeze it for later use.

Table Source: USDA
For 100gm of cauliflower (raw)
Name Amount Unit
Water 92.1 g
Energy 25 kcal
Protein 1.92 g
Total lipid (fat) 0.28 g
Carbohydrate, by difference 4.97 g
Fibre, total dietary 2 g
Sugars, total including NLEA 1.91 g
Calcium, Ca 22 mg
Iron, Fe 0.42 mg
Magnesium, Mg 15 mg
Phosphorus, P 44 mg
Potassium, K 299 mg
Sodium, Na 30 mg
Zinc, Zn 0.27 mg
Copper, Cu 0.039 mg
Selenium, Se 0.6 µg
Vitamin C, total ascorbic acid 48.2 mg
Thiamin 0.05 mg
Riboflavin 0.06 mg
Niacin 0.507 mg
Vitamin B-6 0.184 mg
Folate, total 57 ug
Folate, food 57 ug
Folate, DFE 57 ug
Choline, total 44.3 ug
Lutein + zeaxanthin 1 µg
Vitamin E (alpha-tocopherol) 0.08 mg
Vitamin K (phylloquinone) 15.5 µg
Fatty acids, total saturated 0.13 g
4:0 0 g
6:0 0 g

Healthy recipes with local ingredients

Get personalized and curated wellness content on URLife.co.in

By clicking you agree to T&c and privacy policy

Where Does UR Cauliflower Grow?

Some of the states that produce the largest quantities of cauliflower are Karnataka, Uttarakhand, Uttar Pradesh, Himachal Pradesh, Haryana, Rajasthan, Bihar, Gujarat, Maharashtra and Odisha.

Upsides Of Eating Cauliflower
  1. Rich in antioxidants and phytonutrients that protect against cancer.
  2. Great source of vitamins and fibre.
  3. Low in calories, helps with weight loss and weight management.
  4. Strengthens our bones, improves heart health.
  5. Sulforaphane present in cauliflower helps to regulate blood pressure and kidney function.
  6. Regulates the immune system and inflammation.
  7. Cauliflower contains smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese.
  8. Improves insulin sensitivity.
  9. Helps in preventing oxidative stress.
  10. Cauliflower, like other vegetables belonging to the brassica category, is packed with Vitamin C, manganese and other potent antioxidants, which provide nourishment to UR body.
Raw Vs Cooked Cauliflower

Studies suggest that both forms of cauliflower when consumed have almost the same nutritional value, so it's basically a “win-win” situation. Well, in some European countries cauliflower is eaten raw rather than cooked. Some of the best ways to savour this vegetable are by steaming, blanching, roasting, mashing or sauteing it. One of the few downsides of overeating cauliflower is that it can cause bloating and gas.

If you've already had a bit too much to eat, then here's a simple remedy to get rid of gas.

Myth 1 Steaming cauliflower is not the best way to preserve the most amount of nutrients.
Don’t worry, though — you don’t have to eat it raw if that’s what UR wondering. Studies show that, out of all the cooking methods, steaming cauliflower retains the most amount of nutrients. It is also said to be moderately consumed in hypothyroid patients since it contains goitrogens. However, when cauliflower is steamed, the goitrogen content can be reduced significantly since it leaches into the water. So, steaming cauliflower is the way to go.
Myth 2 The stems and leaves of cauliflower are edible and nutritious.
It turns out, the stems and leaves of cauliflower are completely edible, tasty, and quite nutritious too. The stem can be cut- up and used with the florets, while the leaves can be tossed in a salad or added in a soup. Cauliflower stems and leaves are excellent sources of calcium, iron, fibre, vitamin C and folate.
Myth 3 Cauliflower only comes in one colour.
Almost everyone recognizes the creamy-white coloured cauliflower we see in most of the grocery stores and markets. But, did you know that this veggie comes in 3 other eye-catching colours too?
Orange has the most amount of beta carotene out of all the cauliflower variants.
Purple is filled with anthocyanins, which are the same antioxidants that give purple potatoes their colouring.
Green looks like the cauliflower but has the chlorophyll content found in broccoli.

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If you want more cauliflower recipes, then check out our videos on how to make cauliflower crust pizza and cauliflower curd like rice. If you still want to know more about how you can scale your nutrition then get in touch with our certified and trusted nutritional advisors.


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Transfer the mayonnaise in a medium - sized mixing bowl to whisk mayonnaise, garlic, lemon juice, salt and pepper in a bowl. Whisk all the ingredients together for about 3 - 4 minutes until everything is combined. Garlic Aioli Serves: 2 Approx cost: 80 Ease: 3 Cooking time: 10 Nutritive Value Energy: 181.8 Kcal Carbs: 1.1 g Protein: 0.1 g Fat:19.6 g Fibre: 0.15 g Ingredients Mayonnaise: 100 gms Minced Garlic cloves: 3 Lemon juice: 2 ½ tablespoon Salt as per taste Ground black pepper: ½ teaspoon Preparation Step 1: Step 2: Cover the aioli with a cling wrap or lid and refrigerate it for at least 30 minutes before serving. Step 3: I’ll be using this garlic aioli in two of my recipes: in our salad and lettuce wraps! Health Benefits Boosts skin health Mayonnaise has both Vitamin K and E that helps repair body cells and promote skin health. It can also lower inflammation, reduce skin redness and aids in the healing process. Anti aging properties The antioxidants and nutrients in mayonnaise and garlic nourish UR skin and act as an anti-ageing food. Antioxidants fight free radicals in the body. Free radical compounds can cause harm to the body if their levels are too high. They’re linked to multiple illnesses, including diabetes, heart disease, and cancer. Lowers cholesterol levels Garlic has the ability to thin your blood, making it less likely for UR blood to clot. It also helps in lowering the cholesterol in your blood and reducing any risks of developing heart disease. Great for heart health The omega-3 found in mayonnaise is great for keeping UR heart healthy and it can also ward off sudden heart attacks. The antioxidants found in this specific condiment, may also help decrease the risk of a heatstroke. Active compounds found in garlic can help in reducing blood pressure. High blood pressure, or hypertension, can all that act as triggers in developing various types of cardiovascular diseases.

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Anapakaya Perugu Pachadi 

Wash, peel and chop the bottle gourd into small pieces. Pressure cook the chopped bottle gourd for two whistles. After the pressure releases from the cooker, drain the excess water and allow it to cool. Ease: 3 Approximate cost: INR 120 Serving size: 4 Cooking time: 20 minutes Nutritive value Energy: 110 Kcal Carbs: 9 g Protein: 4 g Fat: 5 g Fibre: 1 g Ingredients Chopped coriander leaves: ½ cup Green chilies: 2 Yogurt or hung curd: 1 cup Chopped anapakaya/bottle gourd: 1 cup For tadka Mustard seeds: 1/4 tsp Salt: 1 Turmeric: ⅛ tsp Oil: 1 tsp Dry red chili: 1 Cumin: 1/4 tsp Curry leaves: 1 sprig Chana dal: ½ tsp Urad dal: ½ tsp Preparation Step 1: Wash, peel and chop the bottle gourd into small pieces.Pressure cook the chopped bottle gourd for two whistles. After the pressure releases from the cooker, drain the excess water and allow it to cool. Step2: Heat oil in a pan, add the mustard seeds, urad dal and cumin seeds and let them splutter add the dry red chilli and curry leaves and fry it for a minute. Add the cooked bottle gourd to the seasoning/tadka. Step 3: For the coriander & green chili infused yogurt, grind coriander and green chili into a fine paste. Beat the yogurt with salt and turmeric. Add the coriander and green chili paste to the beaten yogurt. Top the yogurt with seasoned bottle gourd and serve. Did you know that drinking freshly squeezed bottle gourd juice mixed with some lime juice is one of the best natural remedies to treat urinary tract infections? Bottle gourd is rich in water and a great source of vitamin C, k and calcium. Here are four benefits of including bottle gourd in UR diet. Cools UR body. Since bottle gourd is rich in water it tends to have a cooling effect on your body and keeps your body hydrated especially during summers. It keeps your stomach cool and reduces body heat. Helps in weight loss. Bottle gourd contains less calories with no fat. It also contains essential vitamins and minerals like Vitamin C Vitamin B, Vitamin K, Vitamin A, Vitamin E, Iron, Folate, Potassium and Manganese. Bottle gourd juice is widely used for weight loss too! It is packed with fiber which keeps you satiated for a long time and also low in calories. Heart-healthy. It is said that drinking bottle gourd juice first thing in the morning can help lower your blood cholesterol levels. Cleanses UR gut. Bottle gourd juice can also help when you have an upset tummy. The rich water and fiber content in this fab veggie help in cleaning UR digestive track and allows easy bowel movement to happen. To treat diarrhoea, drink bottle gourd juice with a pinch of salt. This concoction also helps in maintaining and balancing the electrolytes in the body. Probiotic foods include yogurt, kefir, sauerkraut, tempeh and kimchi. Probiotics should not be confused with prebiotics, which are dietary fibers that help feed the good bacteria present in UR gut. Having the right gut bacteria is even linked to numerous health benefits, including weight loss, improved digestion, enhanced immune function, healthier skin and a reduced risk of many diseases

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Chicken Broth With Peas & Carrots For Pets 

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Healthy Banana Bread 

Preheat your oven to 185C. Line a loaf tin with parchment paper. In a bowl mash the bananas with the sugar till they become a puree. Now add in the oil and vanilla extract. Sieve the whole wheat flour, cinnamon powder, baking powder, baking soda and salt directly into the banana mixture. Fold the dry ingredients into the wet ingredients slowly and till they are combined. Pour batter into the loaf tin and bake for around 30 to 40 minutes. A toothpick inserted into the banana bread must come out clean. Once cooked, remove the banana bread from the oven and let it cool slightly. Remove from the pan and slice. Serve the banana bread warm. You can keep it in an airtight container in the fridge for a few days. Medium overripe bananas: 4 (300g) Vegetable oil: 1/2 cup Powdered jaggery: 1/2 cup Vanilla extract: 1tsp Whole wheat flour: 1 and 1/2 cups Cinnamon powder: 1/4tsp Baking powder: 1 1/2tsp Baking soda: 1/2tsp Salt: 1 pinch

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Secret To Choosing Healthy Groceries 

As the saying goes, ‘you are what you eat,’ and you eat whatever is on UR grocery list. If you bring in lots of junk food into UR house, that’s what you’ll eat. Making smart choices in the grocery store is the key to proper nutrition, for yourself and UR family. While some people love grocery shopping, others see it as a cumbersome task. Shopping for healthy groceries can be the first step to becoming healthy if you do it right. Eating healthy doesn’t have to be expensive, it just requires a bit of planning and knowledge. Having spent a good part of my career helping clients become healthy, one of the first things to prioritise is healthy food shopping, and this is how you can do it. Pick up a few simple shopping tips that make UR trip to the supermarket fun and not boring. We want to make sure U have a blueprint for a cart full of groceries that won’t bust UR budget or diet. 01. Stick to UR checklist Before heading to the supermarket, plan and take stock of what ingredients you require to prepare healthy meals and snacks for the week. Having a well-planned grocery list gets you in and out of the store quickly and makes you stick to UR healthy eating plan without wandering. 02. Take UR family along Involve UR kids/family when UR shopping and preparing food. This will inculcate healthy eating habits during early adolescence that can be passed on through generations 03. Dont shop when UR hungry When you shop on an empty stomach, you tend to fill-up on impulse purchases that are unhealthy. Eat a light meal or snack before heading to the grocery store and you will more likely stick to UR list. 04.Choose rainbow colours Start by filling UR cart with a variety of colourful fresh fruits and vegetables. Remember colour is healthy. The different colours of the rainbow reflect the different vitamins, minerals and phytonutrients found in fruits and vegetables. Have an eye for the colour of the food and the type of nutrient it contains. For example, Vitamin C (orange, yellow colour) is available in oranges, mangoes, lemons and green and yellow peppers. Healthy recipes with local ingredients Get personalized and curated wellness content on URLife.co.in Email address By clicking you agree to T&c and privacy policy The colour of UR food Orange Orange includes carrots and cantaloupes that are rich in antioxidants Mineral “iron” Mineral “iron” is rich in reddish-brown coloured foods such as ragi, jaggery, liver and dark green leafy vegetables Beetroot Beetroot contains a purple pigment filled with antioxidants The different colours of the rainbow reflect the different vitamins, minerals and phytonutrients found in fruits and vegetables. 05. Go seasonal & local Buy seasonal and locally sourced fruits and vegetables near local markets around you. Oranges & almas Oranges and amlas are available in winters in India, and these are great for keeping flu at bay. Watermelons and cucumbers Watermelons and cucumbers in the summer help you replenish fluids lost through UR sweat. Fruits & veggies that use high-pesticides for growth. If possible try choosing organic versions, grow these at home or try to find alternatives. Fruits Strawberries Grapes Apples Vegetables Spinach pottato Letuce Tomatoes Bellpeppers Chillies Carrots Wellness advice from qualified experts Get personalized and curated wellness content on URLife.co.in Email address By clicking you agree to T&c and privacy policy 6. Fill UR cart with these must-haves Meet the pyramid guidelines by filling UR cart with plenty of fruits, vegetables, whole grains, beans, nuts dairy, fish and poultry. Carbohydrates Carbohydrates include whole grains such as multi-grain bread, millets of various kinds, brown rice, etc Protein Protein, choose dairy form local sources, whole lentils (avoid split), beans, legumes, nuts, paneer and soy that’s manufactured ethically. Healthy oils Healthy oils such as extra virgin olive oil (for salads) and sunflower, rice bran, peanut oil, mustard oil and sesame oil (for Indian cooking). If you are utilising ghee or coconut oil in UR cooking, be sure to use it sparingly 7. Check-out the food labels Read the manufacturing and expiry date of the foods and learn to read the nutrition labels correctly. Large print on labels claim “low fat,” “low sugar,” “all-natural.” Be sure UR purchasing something healthy and not being swayed by labels. Most of the time, when these boxes say they are low-sugar check the fat content and when they say low-fat check out the sugar content. Juices that say “contains no added sugar” are made from fruit concentrates. 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Stay away from overly processed foods with ingredients that you’ve never heard of or sound like chemistry-lab ingredients. Choose foods that contain five ingredients or less and skip foods with artificial ingredients, additives and things you can hardly pronounce. 10. shun discounted foods Stay away from any food items when they are on sale or come at a discounted price. Even if you choose to buy, always check the expiry date of the discounted products because they might not be fresh or are close to their expiry date. For example, oils tend to oxidise when they are nearing their expiry date. 11. Reach for the back and dig for the fresh The smart supermarkets have the oldest stock in front or the top shelf to get rid of them quickly. The back row always has fresh food items like; bread, leafy greens, fruits and other vegetables. 12. Bill and Bounce After you are done shopping UR grocery checklist, head straight to billing to avoid the middle aisles where there is junk food! Voila!! You have successfully completed the first step to becoming healthy.

Dr. Lakshmi K 6 min read
 
Drinks & Dessert, Nutrition, Recipes

Roasted Almond Butter & Honey Oat Breakfast Bars 

For Almond Butter Roast 1/2 cup of almonds for 3 minutes in a pan till they are golden brown, and then blend them in a high-speed mixer till a paste form. For Breakfast Bars Blend the dates together so that they form a ball. You may need to add a teaspoon of water in case your dates are too hard. Roast the oats and mixed nuts for 2 minutes till they are toasted. Let the breakfast bars cool down, so you can store them in the same bowl as the blended dates. Measure out 1/4 cup of almond butter and mix it in with honey, salt and the date/oat mixture. After mixing all the ingredients thoroughly. In a parchment paper-lined tin (8”X8”) take the mixture and press it down firmly on the parchment paper until it is even and flat. Cover with more parchment paper and let it become firm in the fridge for about 20 minutes. Once it's firm, remove from it the pan and cut them into bar-shaped pieces. Store in an airtight container for up to one week. Packed deseeded dates: 1 cup Gluten free rolled oats: 1 and 1/4 cups Almonds: 1/2 cup Honey: 1/4 cup Mixed nuts: 1/4 cup Pinch of salt

Aditi Mammen Gupta 1 min read
 

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