Cauliflower may just be the only superfood that isn’t on your radar. You’ve probably heard doctors say that the more colorful a fruit or vegetable, the higher its nutritional value. This is why pallid cauliflower isn’t recognized as a healthy choice.
Cauliflower is packed with nutrients, some of which have antioxidant properties. Its versatility can streamline meal prep, making it your diet’s new best friend.
Cauliflower is a great choice for the following reasons:
- It’s high in fiber, vitamin B and antioxidants such as vitamin C and manganese
- Appears among the top 20 foods on the ANDI (ratio of calories to nutritional value) scale
- Satisfying, yet low-calorie and low-carb food
- High in fiber and water, cauliflower helps you stay regular. One cup of cauliflower contains 11% of the RDA for fiber.
- Substitute it for potatoes in traditional mashed potato recipes
- You can reduce the carb content of favorite dishes (such as paella). If the recipe calls for rice, process cauliflower in a food mill (or ricer).
- Cauliflower can be puréed and used as a substitute for cream in sauces
Note: the ANDI (Aggregate Nutrient Density Index) scale does not calculate the energy provided by food. Foods are assigned a value from 1 to 1000. One critic writes that vitamin-rich watercress ranks 1000 on the ANDI scale, but “you’ll starve to death on a watercress diet.” A high ANDI score should not be interpreted as a food’s value as a singular source of nutrition.
For more information, read “New Approaches to Nutritional Therapy” on the CDC’s website. This abstract discusses ANDI in the context of macronutrients “protein, carbohydrates, fat” and micronutrients (“vitamins, minerals, phytochemicals, antioxidants, probiotics”) It also discusses the necessary balance between “nutrients (plant and animal sources providing macronutrients … , micronutrients …, and fiber) and antinutrients (food products that have no biological necessity. Though edible, these are not considered ‘food’ … .”
Try to “include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups.” While cauliflower is often easily digested, be aware that it and other cruciferous vegetables can cause intestinal gas. To reduce the potential discomfort of adding cauliflower to your diet, keep CharcoCaps® dietary supplement on hand.
CharcoCaps® dietary supplement relieves gas and bloating FAST!* Enjoy your favorite foods without worry! *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Resources:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2976542/
https://www.bulletproofexec.com/cdc-superfoods-andi-score-debunked/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13
http://damndelicious.net/2016/03/30/10-minute-healthy-cauliflower-rice/
http://paleoporn.net/paleo-garlic-mashed-cauliflower/
https://www.pinterest.com/sevimel/the-best-cauliflower-recipes/