Cauliflower in human nutrition

In addition to being very nutritious, cauliflower helps detoxify the body. It preserves the health of the entire cardiovascular system, and it has been proven to be effective in the prevention of cancer. Due to its low calorie and high fiber content, it is ideal for keeping a diet.

This super food from the crusader family should be found in our diet every day because it is extremely useful and healthy. It is rich in vitamins, minerals, valuable antioxidants and other important phytochemicals.

In the continuation of the article, find out how to prepare cauliflower in several different ways and what it is good for. Stay with us.

Composition and nutritional value of cauliflower

This delicious vegetable belongs to the cabbage family and has been used in the diet since ancient times. It can be found in various colors with yellow or pink flowers, but white cauliflower is still mostly used. This food has a specific smell, it is rich in proteins, vegetable oils, sugar and mineral ingredients.

What is its composition?

It contains the most potassium, phosphorus and sulfur. Of the other minerals, copper, manganese and magnesium are present, and it is definitely recommended in the diet of hypertensive patients. It is a valuable source of vitamin C – 100 g contains as much as 80 percent of the recommended daily dose of this vitamin. In addition to them, vitamin K as well as B complex vitamins are present. Panthenic acid, niacin, pyridoxine, thiamine, etc.

How many calories does it contain in 100 grams?

If you are wondering to what extent cauliflower contains calories, the following is good news for you. This vegetable is considered a low-calorie food – 100 g contains only 26 kcal. Therefore, it is an ideal food for all of you who are planning to lose weight or keep a diet. You will find 2 grams of fiber in the same amount, which is very important for good digestion.

It is rich in nutrients and is one of the most important foods that should be included in the daily menu.

Medicinal properties of cauliflower and health benefits

Protects against cancer

Thanks to active substances such as glucosinate, thiocyanate and sulforaphane, cauliflower has a preventive effect on the most serious diseases. Especially in breast cancer and other forms of cancer. In addition, many studies have shown the miraculous powers of cauliflower in the case of tumors of the lungs, colon, bladder and ovaries.

The nutrients in this food are rich in antioxidants that increase the activity of enzymes involved in the detoxification of carcinogenic substances. And significant amounts of magnesium protect against oxidative stress, which prevents the development of cancer.

It protects the heart and prevents cardiovascular diseases

As it is extremely rich in vitamin C and folic acid, cauliflower is recommended for heart health. It prevents the development of many cardiovascular diseases. It regulates the level of homocysteine, an amino acid that is risky for the heart muscle.

Numerous studies have confirmed that the nutrients in cauliflower protect against hypertension, atherosclerosis, stroke and heart attack. It improves blood flow and maintains normal blood pressure levels.

It is a valuable source of vitamin K, which plays an important role due to blood clotting. Deficiency of this vitamin can cause bleeding. If the body does not have enough of it, the mechanisms that stop the calcification of blood vessels may become inactive.

Accelerates the elimination of toxins and harmful substances

In addition to its antioxidant effect, cauliflower as a medicine plays a very important role in cleansing the body and detoxifying. Consuming these vegetables helps eliminate harmful substances caused by sedimentation due to poor and unhealthy diet.

Despite the fact that it increases appetite, this low-calorie food is recommended in the diet of people who want to lose weight. Everyone who plans a diet should have it on their table.

Cauliflower is especially beneficial for members of the fairer sex who enter menopause, because it alleviates ailments. It is also good for men who have prostate problems. It also has strong aphrodisiac properties.

It nourishes the brain and improves concentration

Thanks to vitamin B8, this food has a beneficial effect on brain health. During one study, participants
who consumed cauliflower showed better performance. This was determined on tests of general knowledge, functions, sensory and perceptual speed.

Don’t throw away his leaves

Green cauliflower leaves are crunchy and have a mild aroma, so they can be used regularly in the diet. They contain large amounts of the minerals calcium and iron. They can be consumed raw and cooked, without losing these minerals.

Important note! 

It should never be eaten by people who have digestive disorders, stomach and intestinal diseases. Due to its high cellulose content, it can make digestion difficult and cause other inconveniences.



Cauliflower recipes for lunch

There are many recipes for cauliflower dishes, we will present you some of the most popular.

Baked cauliflower with cheese

Ingredients needed:

1 large head of cauliflower,
2.5 dl of neutral sour cream,
4 eggs,
200 g of Trappist,
3 cloves of garlic,
sea salt,
olive oil.

Meal preparation:

Cauliflower wash well and separate into flowers. Then blanch them in salted water for about 10 minutes. Drain well and arrange in a fireproof dish. Finely chop the garlic and sprinkle over it. In a mixing bowl, beat eggs and sour cream, add salt and pepper and stir. Grate Trappist cheese finely and mix with eggs, then pour over everything. Bake in a preheated oven at 180 ° C until the dish turns golden.

Baked cauliflower with cheese prepared in this way has an excellent taste and is a great choice for a light lunch.

Cauliflower sticks


head of cauliflower,
one egg, a
cup of cottage cheese,
1 teaspoon of sea salt,
parsley leaf.

Preparation of sticks:

Divide the cauliflower into flowers and blanch briefly in salted water. Then strain, put in a blender and mix gently until a compact mixture is obtained. In a separate bowl, beat the egg, cheese and finely chopped parsley, then add the cauliflower and mix well with a food processor. Sprinkle the mixture on a baking sheet lined with baking paper and bake in the oven at 200 ° C until golden brown. Finally, cut it into sticks.

Cauliflower puree


a head of cauliflower, a
kilo of potatoes,
2.5 dl of milk,
a little butter and salt.

How to cook cauliflower?

Cook in salted water until soft. Separately peel the potatoes, cut them into cubes and cook.
Put it in a deeper bowl and mash or mix with a stick mixer. Then add salt, a little butter and milk and mix well.

Cauliflower cream soup recipe


head of cauliflower,
one small broccoli,
2 carrots,
medium potatoes,
2.5 dl milk, a
tablespoon of flour,
parsley leaf.

Meal preparation:

Cut cauliflower and broccoli into pieces and lightly blanch in salted water. Finely chop the onion and fry in
a little oil. Add vegetables and carrot rings, pour water over everything and cook until soft. Then add diced potatoes, pour 7 dl of water and cook lightly.

Then remove the dish from the hob and mix with a stick mixer. Stir the flour into the milk and pour into the mixed vegetables, add salt, pepper and cook for another five minutes. Before serving, cauliflower cream soup must be sprinkled with finely chopped parsley.

Phenomenal cauliflower meatballs


cauliflower head,
250 g rice,
4 cloves garlic,
parsley leaf.


Boil the head in water and then wait for it. Cook the rice separately and combine it with the cauliflower. Finely chop the garlic and mix it with them. Add pepper and salt to the dish and add finely chopped parsley and mix gently with a food processor. Make meatballs with the prepared mixture and arrange them on a baking sheet lined with baking paper.
Bake at 180 ° C until golden brown.

Combination with spinach


medium head of cauliflower,
half a head of cabbage,
1.5 cups of spinach,
olive oil,
sea salt,
half a lemon.


Divide the cauliflower into flowers, and cut the cabbage into strips and put everything in heated olive oil. Cover and simmer on low heat for 15 minutes. Then add spinach, sprinkle with lemon juice, salt and pepper. Cook covered for another 15 minutes.



Recipes From Nature

Hi, I’m Nina! I'm a culinary school graduate sharing easy, healthy recipes rich in seasonal produce and whole foods. Let's get cooking!