In the Kitchen: Cauliflower 101

"Cauliflower is nothing but a cabbage with a college education," declared Mark Twain. But oh how I love the beautiful cauliflower.  Resembling a bridal bouquet, it holds a special place in my kitchen because it marries versatility, flavor and low carb friendliness.

History

Described by Arab botanists and known to the Romans, the cauliflower originally came from Cyprus.  It was introduced to France from Italy in the middle of the 16th century.

Popular at the court of Louis XIV, where it was served in rich, elegant dishes, the Sun King was said to enjoy his cauliflower with butter and nutmeg.  Introduced to the United States was in the 1800's, it was much more popular in ethnic communities, especially with Italians.  Finally in the 1920's, it was developed commercially.

Health Benefits

Cauliflower is a very good source of vitamin C and manganese, which are both powerful antioxidants. Cauliflower also contains carotenoids, such as beta-carotene, and phytonutrients that include kaempferol, ferulic acid, cinnamic acid and caffeic acid.

Cauliflower also contains high amounts of vitamin K and omega-3 fatty acids, which help decrease inflammation.  By virtue of having antioxidant and anti-inflammatory properties, cauliflower consumption is protective against cardiovascular and cerebrovascular diseases.

A cup of raw cauliflower delivers about 2.5 g of dietary fiber.  Females over the age of 50 should consider consuming 21 grams of fiber or more per day.

Additionally, a substance called glucoraphin present in cauliflower appears to have a protective effect on your stomach lining. With glucoraphin, your stomach is not prone to the bacterium helicobacter pylori, thereby reducing your risk for stomach ulcers and cancer.

 Cauliflower also contains vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid). It serves as a good source of proteins, phosphorus and potassium.

Make sure that you do not eat more than 4 to 5 servings of this vegetable each week. Cauliflower also contains purines, which are broken down by the body to produce uric acid. Too much uric acid can cause gout.

 In the Kitchen

Cauliflower can be roasted, fried, steamed, boiled (least tasty in my book) or eaten raw. Steaming or microwaving better preserves anticancer compounds than boiling.  Be sure to break the florets into similar-sized pieces so they cook evenly. After eight to ten minutes of steaming over boiling water, the florets should be soft, but not mushy.  If you intend to freeze cauliflower, blanch it first, otherwise the chemicals delivering the highest quality nutrition can deteriorate.

Colors:  White, Orange, Green and Purple

My Favorite Methods of Preparation

Low carbers can use cauliflower as a tasty substitute for potatoes, producing a similar texture and mouth feel, yet lacking the starch of potatoes.  Some favorite low carb recipes:

• Garlic Cauliflower "Mashed Potatoes"
• Cauliflower "Rice"
• Roasted Curried Cauliflower
• Cauliflower "Pizza Crust" 

The cauliflower may be a member of the humble cabbage family, but it's a versatile stand-out in my kitchen.

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