The benefits of cauliflower nutrition is very good as this vegetable contains important and essential vitamins including a range of B vitamins - vitamin B3, vitamin B5, vitamin B6.
The nutritional value of cauliflower is very high as it also contains a high content of vitamin C and just one large serving of cauliflower will provide adults with their recommended daily allowance.
Healthy Foods Index
The vitamin C content combined with the zinc and folic acid that this vegetable contains, benefit the health in many ways by providing healing qualities, helping to strengthen the immune system, protecting reproductive health. The B vitamins energize the body and assist brain function and memory by increasing our ability to focus and concentrate.

The health benefits of cauliflower are excellent and there is a lot to gain from eating this vegetable. This healthy vegetable can even help allergy sufferers, for example, those who suffer from skin conditions, allergies and asthma. Cauliflower also provides other essential nutrients such as iron and potassium.

Cauliflower is low in calories and carbs, and a very good, healthy vegetable particularly when eaten raw. The amount of calories in cauliflower depends on the way that the it is cooked, for example if the vegetable is baked, grilled, roasted, steamed, mashed, microwaved or boiled. The following calorie guide can be used to calculate the amount of cauliflower calories and carbs:

Calories in Cauliflower per 100 grams:
Cauliflower Boiled - 28 calories / 2.1 carbs in cauliflower
Cauliflower Frozen- 26 calories / 1.9 carbs in cauliflower

Cauliflowers are large vegetables that belongs to the cabbage family. The actual cauliflower is white and grows surrounded by big rich green leaves (sometimes purple leaves). Cauliflower is a member of the cruciferous family of vegetables.

The History of Cauliflower
Cauliflower is believed to have originated from China centuries ago. It was then introduced to the Middle East and made its way to Europe during the 12th century when it was introduced by the Moors. When cauliflower was first grown, it was much smaller than the cauliflowers that we commonly recognize today. It shared similarities with dwarf and baby cauliflower. Purple cauliflower was commonly grown in Italy and Sardinia and is becoming increasingly popular in other countries during more recent times.

Varieties of Cauliflower
Broccoflower: this particular variety is a cross between cauliflower and broccoli. It looks like normal cauliflower but is pale green in color as opposed to creamy white. Broccoflower is cooked in exactly the same way as cauliflower but its taste is slightly different as it typically has a milder flavor.

Romanescoes: Another similar variety, which is also a cross between broccoli and cauliflower, is Romanesco. This particular type of vegetable can be green or white in color, and is typically smaller than regular types of cauliflowers. The taste, however, is very similar.

Picking and Storing Cauliflower
The cauliflower itself should be a creamy white color and blemish free with no signs of black or yellowing. It should be firm to the touch and encircled by rich green healthy and vibrant leaves. Cauliflower should be cooked and eaten as soon as possible after it has been bought, as this is when it will contain the highest nutritional value. Cauliflower should be stored for no longer than 1 or 2 days, in a cool place. Any longer than this, and it will begin to lose its quality, freshness and nutritional value.

Cooking Cauliflower
The nutritional value of cauliflower is outstanding. It is important to remember that one of the nutritional facts about cauliflower is that it loses essential vitamins through the cooking process so always take care not to over-cook this vegetable. Cauliflower is versatile and can be cooked in many ways including steaming, boiling, frying, stir-frying, roasting and mashing.

 Cauliflower shouldn't be too soft or tender when eaten. Test florets after five minutes or so of boiling. Check whole cauliflowers after ten minutes of boiling. Cauliflower can be eaten raw and makes a great addition to salads. Raw cauliflower provides a rich source of vitamins and minerals.

If you do not want to eat this vegetable raw, try blanching it first for a few minutes in boiling water then running it under cold water. There are many delicious and nutritional recipes for cauliflower to choose from and this particular vegetable taste great with a sauce, for example cauliflower cheese in particular is a very popular cauliflower recipe. This vegetable compliments meats and other vegetables very well.

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