Cauliflower Benefits & Recipes- One of the Worlds Healthiest Foods

Why You Need to Add Cauliflower to Your Diet Right Away

If you’re looking to give your diet a much-needed health boost, or are just trying to lose some weight, you need to get your hands on some cauliflower now! This vegetable contains compounds that are thought to reduce the risk of diseases like cancer and heart disease. It can also be an excellent tool to add to your weight loss arsenal, and it’s so easy to incorporate in your diet. Here are just some of the reasons cauliflowers are one of our favorite vegetables.


Cauliflower has a high vitamin content but is also low in calories. As a matter of fact, it contains a little of nearly every mineral and vitamin you need! In one cup of cauliflower, you will find approximately 25 calories, fiber, vitamin C, vitamin K, vitamin B6, folate, pantothenic acid, potassium, manganese, magnesium, and phosphorus. Amazing.

High in fiber

Cauliflower has a lot of fiber, enough, in fact, to satisfy around ten percent of your daily requirement. Fiber promotes digestive health and reduces inflammation in the gut. It also prevents conditions like constipation and inflammatory bowel disease and has been linked to a lower risk of illnesses like cancer, diabetes and heart disease. Additionally, it can play a role in weight loss, since it makes you feel full and so reduces your overall calorie intake.

Great source of antioxidants

Antioxidants protect the cells in your body from the effects of harmful free radicals and inflammation. Cauliflower has a high concentration of these, particularly isothiocyanates and glucosinolates, which are two groups of antioxidants researched to be adept at slowing the growth of cancer. Studies show these antioxidants have the ability to protect against lung, breast, colon and prostate cancer in particular. Other antioxidants in cauliflower also potentially reduce the risk of heart disease. The vitamin C in cauliflower also acts as another antioxidant that boosts your immune health.

Can help with weight loss

As we mentioned earlier, cauliflower only has around 25 calories per cup, meaning you can eat a lot of the vegetable without experiencing a gain in weight. The high fiber content also means that you’ll feel fuller more easily when you eat cauliflower, which should serve to slow down your digestion and suppress your appetite. Since you’re consuming fewer calories throughout the day, you’ll automatically help your weight reduction attempts. This means that cauliflower can substitute as a low-calorie staple food in place of flour or rice. Cauliflower is also high in water content – ninety-two percent of its weight, in fact, is simply water. Foods that are dense in water and low in calories have a direct and positive effect on weight loss, as several studies have shown.

In conclusion, cauliflower is a fantastic addition to make to your diet. You can eat it raw, or cook it in any number of delicious ways. Below are some of our favorite recipes to incorporate this super food into your diet without sacrificing taste!


Cauliflower Mac & Cheese


2 Tbsp. olive oil

1 tsp. salt

½ tsp. freshly ground black pepper

¼ tsp. granulated garlic

1 tsp. dried parsley

1 large head cauliflower, cut into bite-sized florets

1 cup shredded cheddar cheese

½ cup shredded gruyère cheese

½ cup full-fat coconut milk

1 Tbsp. ghee

⅛ tsp. ground nutmeg

¼ cup grated Parmesan cheese

(Serves 6 )

  1. Preheat oven to 450°F. Line a baking sheet with parchment paper.
  2. In a medium mixing bowl, combine olive oil, salt, pepper, garlic, and parsley. Add cauliflower and toss to coat.
  3. Arrange cauliflower on a baking sheet in a single layer. Roast 15 minutes or until browned and crispy. Transfer cauliflower to an 8″ × 8″ baking dish.
  4. Combine remaining ingredients except for Parmesan cheese in a medium saucepan over medium heat. Stir and allow to simmer 5 minutes. Pour over cauliflower and toss to coat completely. Sprinkle Parmesan cheese on top.
  5. Bake 10 minutes or until starting to brown. Remove and allow to cool.
  6. Divide into six equal portions and transfer each portion to an airtight container. Store in the refrigerator until ready to eat.
Nutrition per serving

Calories: 273 | Fat: 23 g | Protein: 12 g | Sodium: 715 mg | Fiber: 2 g | Carbohydrates: 6 g | Sugar: 2 g

Veganize it

If you want to make a vegan version of this recipe, you can make a vegan cheese sauce by combining one 15-ounce can full-fat coconut milk, 2 Tbsp. no-sugar-added cashew butter, 1 Tbsp. olive oil, 1 tsp. onion powder, ½  tsp. garlic powder, ¾ teaspoon dry mustard, ½ tsp. salt, ½ tsp. pepper, 5 Tbsp. nutritional yeast, and ½ tsp. white vinegar in a food processor and processing until smooth. Heat sauce over low heat on the stove and pour on top of cauliflower before baking.


Curried Cauliflower


(8 servings, 286 calories)

1 large head cauliflower, broken into small florets

1 (10.75 ounces) can condense cream of chicken soup

3/4 cup mayonnaise

1/4 cup milk

2 teaspoons curry powder

12 wheat crackers

1/4 cup melted butter


(Prep- 15 m, Cook- 30 m, Ready In- 45 m)

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Place cauliflower in a steamer over 1 inch of boiling water, and cover. Cook until tender but still firm. Drain, and place in a greased casserole dish.
  3. In a large bowl, mix together soup, mayonnaise, milk, and curry powder. Pour over cauliflower. Crush crackers, and mix with butter. Sprinkle over cauliflower.
  4. Bake in preheated oven for 30 minutes.
Nutrition Facts
Per Serving: 286 calories; 25.6 g fat; 12.5 g carbohydrates; 3.9 g protein; 27 mg cholesterol; 478 mg sodium.

If you are looking to add this superfood to your diet, try out Leo’s Meals today!