“I’d eat cauliflower every day,” Tom said constantly.

Cauliflower is a cruciferous vegetable with tightly bunched florets connected by a thick core.  It often has a few light green leaves surrounding it.  Although white is the most common color, it also comes in shades of orange, purple and green.  All varieties have the same mild, slightly sweet, and a little nutty flavor.  Cauliflower is a significant source of nutrients, and healthy addition to your diet.

Fiber is beneficial to overall health.  Cauliflower is a good source with 1 cup/107 g of raw cauliflower providing 2 grams (7% Daily Value) of dietary fiber.  Fiber helps maintain healthy digestion and reduces the risk of digestive conditions such as constipation, diverticulitis, and inflammatory bowel disease.  It feeds the healthy bacteria in your gut, helping to maintain a healthy bacterial balance which helps lower inflammation.  A diet high in fiber-rich foods is linked to a reduced risk of several chronic diseases including heart disease, cancer, and diabetes.  Due to its ability to promote fullness and reduce overall calorie intake, fiber is believed to play a role in the prevention of obesity.

Antioxidants are substances which protect our bodies against free radical damage and inflammation.  Cauliflower provides a significant amount of antioxidants.  It is particularly high in isothiocyanates and glucosinolates, two groups of antioxidants that have been shown to slow the growth of cancer cells.  During digestion, glucosinolates are broken down into compounds that help protect our cells from damage and have anti-inflammatory, antiviral, and antibacterial effects.  Cauliflower also contains sulforaphane, another antioxidant which has been extensively researched and believed to be helpful in suppressing cancer development and may even kill cancer cells.  Research shows that sulforaphane is helpful in lowering cholesterol levels, which can keep your arteries clear from fatty build-up.  This promotes healthy blood pressure and lowers your risk of heart disease.  Cauliflower also contains carotenoid and flavonoid antixodants which have anti-cancer effects and are believed to reduce the risk of other chronic diseases, including heart disease.  Cauliflower also contains high amounts of vitamin C with 58% of DV per cup/107 g of raw cauliflower.  Vitamin C, which acts as an antioxidant, is well known for its anti-inflammatory properties that may boost immune health and reduce the risk of heart disease and cancer.

Choline is an essential nutrient that many people are lacking.  Cauliflower is one of the best sources, providing 44 mgs of choline per 1 cup/107 g serving.  This is about 10% of the adequate intake for females and 8% for males.  Choline is involved in many processes in the body and works to prevent several diseases.  It plays a major role in maintaining the integrity of cell membranes, synthesizing DNA, and supporting metabolism.  Choline plays a role in brain development and the production of neurotransmitters and is essential to many healthy nervous system functions including mood regulation, memory, and muscle control.  Research suggests that a deficiency in choline may raise the risk of age-related cognitive disease, heart conditions, and liver problems.  Choline prevents the accumulation of cholesterol in the liver.

One serving of raw cauliflower (1 cup/107 grams) is also a good source of other essential nutrients including 14% DV of vitamin K, 12% DV of vitamin B6,  15% DV of folate and 14% DV of pantothenic acid.

With only 5 grams of carbs per cup/107 g serving, cauliflower is a good substitute for rice, which has 44 g per cup/158 g.  Cauliflower is a healthy low-carb, gluten-free alternative to legumes and grains and especially helpful to those following a low carb diet.

Incredibly versatile, cauliflower can be eaten raw, tossed in a salad, or as a snack with a dip. It’s easy to cook and takes on the flavor of whatever seasoning you use.  Boiling cauliflower can lower the levels of its B vitamins, vitamin C and antioxidants, so try steaming or stir-frying it to keep more of its nutrients.


This Cacio E Pepe Roasted Cauliflower from How Sweet Eats would be an excellent addition to any meal.

1 head of cauliflower, cut into florets

3 Tbsp. melted butter

½ to 1 tsp. freshly cracked black pepper

½ c. freshly grated pecorino cheese, plus extra for sprinkling

Preheat the oven to 425 degrees F.

Place the cauliflower florets on a baking sheet.

Drizzle the butter over florets and toss them well so all of them are covered. Sprinkle with the black pepper and toss again. Cover with the pecorino cheese, tossing yet again.

Roast for 20 to 25 min., until the cauliflower is golden and roasted and the cheese is crisp on the baking sheet. Remove the pan and do an additional sprinkle of cheese. Let the pan sit for 2 to 3 min. Lift the cauliflower and crisped cheese off the sheet and onto a platter. Serve!


Do not line the pan with foil or parchment as that may compromise the crispness of the vegetables.

Pecorino is super salty, so no salt is called for in this recipe. If you feel that you need it, add a sprinkle of salt when roasting!

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