The Secret Power of Cauliflower

Cauliflower has cauli-power!

Cauliflower is a versatile and nutritionally valuable vegetable. It is low in calories and rich in essential nutrients. A single cup contains vitamin C, K, and several B vitamins, including folate. It also provides antioxidants and plant compounds that support overall health, reduced inflammation, improved cellular function, immune health support, and bone strength.

Cauliflower provides soluble and insoluble fiber. Fiber plays a critical role in blood sugar balance, blood lipid health, digestion, intestinal wellness, regular elimination and toxin removal.

Its mild flavor allows it to adapt to a wide range of dishes, making it a versatile ingredient. It can be “hidden” in meals.

• Mashed as a substitute for potatoes or mixed in to boost nutritional value

• Riced to replace grains or mixed into rice, quinoa or barley

• Blended into soups for added creaminess

• Incorporated into cheese sauce to boost fiber and nutrients

• Mixed into smoothies or baked goods to enhance fiber content

Cauliflower is especially useful for anyone trying to improve their nutrition without making drastic changes. It’s “hidden nutrition” can work behind the scenes to make meals healthier, one bite at a time.

Give it a try.  Here is a creamy, comfort dish that provides fiber, micronutrients, and healthy fats without the usual carbs or dairy.

Keto “Cheesy” High-Fiber Cauliflower (Dairy-Free & Gluten-Free)

Ingredients - 4 servings

• 5 cups cauliflower florets

• 3/4 cup unsweetened coconut milk (full-fat, canned)

• 1/2 cup silken tofu

• 1/4 cup nutritional yeast

• 2 tablespoons olive oil

• 1 tablespoon lemon juice or apple cider vinegar

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1/2 teaspoon turmeric

• 1 tablespoon ground flaxseed

• 1 tablespoon chia seeds

• Salt and pepper to taste

• Mix in or top with cooked, sliced chicken for additional protein

 Instructions

1. Cook cauliflower - Steam or boil until very soft (about 10 minutes). Drain well.

2. Blend the sauce - Add coconut milk, silken tofu, nutritional yeast, olive oil, lemon juice, spices, flaxseed, and chia seeds to a blender. Blend until smooth.

3. Combine - Mix the cooked cauliflower with the sauce until fully coated.

4. Bake - Transfer to an olive-oil-sprayed or butter-greased baking dish and bake at 375°F for 15–20 minutes until slightly golden.

5. Serve warm

Calories ~260, Protein 8–10g, Total Carbohydrates 11–13g, Fiber 6–8g, Net Carbs ~4–6g, Fat: 19–21g

Key Vitamins & Minerals: Vitamin C: ~70–80% Daily Value, Vitamin K: ~20–25% DV, Folate (B9): ~15–20% DV, Vitamin B12: ~30–50% DV, Calcium: ~10–15% DV, Iron: ~15–20% DV, Magnesium: ~15% DV, Potassium: ~15–18% DV, and Omega-3 fatty acids

Note: Those with thyroid concerns should always steam or cook cauliflower. It should not be consumed raw.

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