Is Cauliflower a Superfood?

When you think of superfoods, you probably think about budget-blowing bags of cacao or bee pollen, and eye-watering bills at your local health food store, right? Actually, there are many superfoods that are affordable, accessible, and you probably already have in your fridge or pantry right now! Like the humble cauliflower, jam-packed with goodness.

Healthy eating is simple, and we asked 12WBT Dietitian Chantelle Curtis-Latchford for the lowdown on this super-veg.

What is Cauliflower?

Cauliflower is a part of the cruciferous vegetable family (other members include broccoli, kale and cabbage). This family is very well known for its health benefits! You might have seen them in different colours – the most common is white, but you can also get orange, green and purple varieties.

Why is Cauliflower a Superfood?

Cauliflower makes superfood status because really packs a nutritional punch! Cauliflower contains many healthy compounds that may ward off cancer and heart disease.

  • Glucosinolates: sulfur containing compounds that may lower your risk of cancer.
  • Sulforaphane: provides cancer-fighting functions, improves blood pressure and kidney function.
  • Allicin: may reduce the occurrence of stroke and heart disease.

Chock-Full of Vitamins and Minerals

It’s also a rich source of vitamin C, with 100g of cauliflower containing more vitamin C than 100g of oranges! One cup of cooked cauliflower contains 154 percent of your daily vitamin C requirements. It also contains loads of other vitamins and minerals.

Cauliflower is also high in folate (62 μg per 100g – adults should aim for 400μg/day and even more (600μg/day) if pregnant).

Choosing Cauliflower

Choose cauliflowers that have a firm head, are heavy for their size and are a creamy white colour. The surrounding leaves should be fresh and green. Unless you plan on pureeing your cauliflower freezing it will break down its texture. It is best stored in a plastic bag in the vegetable crisper of the refrigerator for up to 1 week.

Cooking Cauliflower

Cauliflower is a great low calorie, affordable and readily available ‘superfood’ that can be added to meals in so many different ways. Try making a cauliflower mash instead of mashed potatoes. You could also try steaming cauliflower, adding it to a stir-fry, roasting, pureeing or making cauliflower ‘rice’.

Free Cauliflower Recipes






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  1. Easy and lazy cauliflower soup –

    Cut cauliflower in quarters. Put in large saucepan. Add 3 sticks of celery and 3 shallots (no need to chop). Cover with water (1-2 li). Add 1 tbsp of vegetarian stock powder and 2 bay leaves. Simmer until cauliflower is cooked. Remove bay leaves and blend (with hand blender) until smooth. Serve in soup bowls with a tbsp of greek yoghurt in middle. Garnish with fresh chives.

  2. You can also have cauliflower rice – grate the cauliflower, then heat a teaspoon of olive oil add soy sauce, 1 1/2 teaspoons then you can add anything else you like. Great meal or side with some chicken, pork, beef or lamb.

  3. Japanese cauliflower bites yummy.

  4. I recently discovered the power of the cauliflower! Up until recently it had just been a standard side veggie in my meal plans, until I started researching recipes and discovered just how versatile it really is. I’ve used it as cauliflower rice ( which has become a family favourite in our house), I’ve used it in place of mash, and recently used it to make a white sauce to replace bechamel by cooking it down and purrieeing it with some coconut milk, it taste amazing! The humble cauli has gone from boring side veggie to a super hero staple in my cooking.

  5. I’d like to join for a round AFTER June; will there be rounds opening in July and August?

    1. Hi Louise,

      Yes, there most definitely will be Rounds after June and August. The next round you may want to consider is September Round, which kicks off on September 14. We’d love to have you on board!


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