Wednesday, July 22, 2020 by Zoey Sky
Cauliflower may be a plain-looking vegetable, but what it lacks in looks and color it makes up for in nutrients and health benefits. This superfood is a great source of vitamin C, and it can be used to make a delicious, spicy dish called Kung Pao cauliflower!
A one-cup serving of raw cauliflower provides the following vitamins and minerals:
Cauliflower is also a natural source of other essential nutrients like B vitamins, magnesium, manganese, phosphorus and potassium. (Related: From heart health to cancer prevention: 6 Science-backed health benefits of cauliflower.)
A medium head of cauliflower contains about 12 g of fiber that boosts your digestive health and keeps you regular. Dietary fiber also feeds the “good” bacteria in your gut that affect your mood and immune health.
Eating cauliflower can help you maintain a healthy weight because this superfood is full of fiber that makes you feel full longer. Fiber from the veggie also helps regulate both your blood sugar and insulin levels.
A one-cup serving of raw cauliflower contains 3.5 oz of water, which helps boost a feeling of fullness. Replacing rice with cauliflower will reduce your intake of calories and carbs, but without leaving you hungry for more.
A three-quarter cup serving of riced cauliflower contains 25 calories and one gram of net carbs, or three grams total and two grams as fiber. However, the same serving of cooked white rice contains 150 calories and 30 g of carbs, making cauliflower the healthier choice if you’re watching your carb intake.
This recipe for Kung Pao cauliflower is from Molly Krebs’ book “Eat More Plants” and it makes the fiber-rich superfood shine by pairing it with a sweet glaze that is healthier than similar dishes from most Chinese restaurants.
The recipe below uses agave nectar instead of sugar, and the dish gets a natural flavor boost from garlic, ginger and hoisin sauce.
Ingredients for 2–3 servings:
Boost your fiber and vitamin C intake by eating more cauliflower, a nutrient-dense superfood that also helps promote weight loss.
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