6 Surprising Health Benefits of Cauliflower + Recipes

Did you know there are numerous health benefits of cauliflower? In addition to being an accessible, low-carb alternative to grains, it stands on its own two leaves as a vegetable worthy of your culinary attention.

This versatile veggie has been gaining popularity in recent years, and for good reason–it’s healthy and easy to cook. Enjoy it roasted, steamed, braised, or even raw on occasion.

During my Crohn’s flare, I removed all grains until my inflammation was under control. Cauliflower rice because my new best friend. It’s a wonderful low-carb substitute for traditional rice and makes an easy base for many recipes. The mild flavor allows it to blend in with just about anything.

But even better, cauliflower is a powerhouse vegetable full of important nutrients and antioxidants. From improving digestion to fighting inflammation, the health benefits of cauliflower might surprise you.

Get your forks ready and let’s dive in.

 

The Gut Health Benefits of Cauliflower

Anything but basic, this white vegetable is a nutritious staple. Here are three of the many health benefits of cauliflower as they pertain to gut health:

 

1. Enhanced Digestive Health

Regarding gut health, cauliflower is a winner because of its insoluble fiber content. Insoluble fiber aids digestion by adding bulk to your stool, preventing constipation, and assisting comfortable, regular elimination.

Because it doesn’t get digested, insoluble fiber also acts as a prebiotic. Think of it like fertilizer for your beneficial gut bugs–they love it!

 

2. Anti-Inflammatory Properties

Chronic inflammation is at the root of most diseases, and digestive disorders such as Crohn’s, diverticulitis, and ulcerative colitis are no exception.

When the digestive system is inflamed, nutrients may not be absorbed properly, leading to deficiencies. (Before healing my leaky gut, I dealt with nutrient deficiencies for most of my life.)

Cauliflower contains powerful antioxidants which have potent anti-inflammatory properties. These compounds help reduce oxidative stress throughout your body, reducing your risk of chronic disease and healing active inflammation.

 

3. Rich in Nutrients

Of the many health benefits of cauliflower, the vitamin and mineral makeup is impressive. Despite being low in calories, cauliflower is incredibly nutrient-dense. It’s a fantastic source of vitamins C, K, and B6, as well as folate, potassium, calcium, and a slew of healthy phytonutrients.

These nutrients support the immune system, skin health, bone health, and cellular function among many other benefits.

 

Additional Health Benefits of Cauliflower

In addition to the three benefits specific to gut health outlined above, the fiber and antioxidant content in cauliflower may also:

• Help maintain a healthy weight
• Support heart health
• Reduce the risk of certain cancers

Cauliflower may be white, orange or purple. Experiment with different colors for different nutrients. 

Is Cauliflower a Starchy Vegetable?

Interestingly, cauliflower is a member of the cruciferous vegetable family. This includes broccoli, Brussels sprouts, kale, and cabbage to name a few. Unlike some root vegetables (potatoes, rutabagas, etc.), and grains which contain high levels of starchy carbohydrates, cruciferous veggies are not considered starchy.

Cruciferous vegetables are known for being high in micronutrients. They also assist the body in detoxification. Many share similar health benefits, but their nutrients differ so eating a variety is important.

 

Is Cauliflower Good for You?

Yes! For most people, incorporating cauliflower into your diet is a simple yet effective way to support your long-term health.

Whether you choose traditional white cauliflower or get fancy with an orange or purple variety, they all taste the same. Orange and purple cauliflower have additional phytonutrients which give them their beautiful color.

 

When to Avoid Cauliflower

While including cauliflower in your eating plan is a great choice for most people, it’s not for everyone. There are a couple of instances where extra caution should be taken.

• Hypothyroidism: Cauliflower is a goitrogen, and goitrogens can interfere with iodine absorption. This can have a negative effect on the thyroid gland. Fortunately, cooking reduces these effects. It may be best to avoid eating raw goitrogens in large quantities if you have hypothyroidism.
• Active Digestive Disorders: Unfortunately, cruciferous veggies can irritate some people with active gut inflammation. Luckily, this is likely temporary until the body heals. I couldn’t tolerate broccoli for about nine months, but cauliflower never bothered me. Working with a nutrition coach can help you identify which foods irritate your system.

Always speak with your professional healthcare team if you have questions about which foods are appropriate for your needs.

You’d never know, but this yummy reduced-carb peanut butter and jelly oatmeal recipe features cauliflower rice to give it a creamy texture.

Healthy Cauliflower Recipes

Try adding cauliflower to your meals in creative ways. Because it has such a mild flavor it’s easy to “hide” in various recipes for an extra dose of veggies. I add it to soups, smoothies, and oatmeal to add bulk and a creamy texture. This reduces the levels of starchy carbohydrates and helps to keep blood sugar levels more stable.

I also make mashed cauliflower as a healthier alternative to mashed potatoes for the holidays. Last year my father-in-law said they were the best mashed potatoes he’d ever tasted. 😉

Try these delicious recipes throughout the year to take advantage of the many health benefits of cauliflower:

Creamy Broccoli Soup (Easy to Freeze for Quick Meals)

Easy Lemon Butter Sautéed Shrimp

Ginger Chicken with Cauliflower Rice & Mango Slaw

Pina Colada Smoothie (Dairy-Free)

Salmon & Purple Cauliflower with a Carrot-Ginger Purée

Peanut Butter & Jelly Oatmeal for Breakfast