By Anne Palumbo
I never liked cauliflower as a kid. Boiled to a tasteless mush, it made me gag.
If that wasn’t bad enough, it stunk up the entire house for hours with its clingy odor molecules that followed me to school.
Fast forward a few decades, and I can’t get enough of this nutritious stuff.
Why the change of heart?
I learned ways to prepare it that didn’t set off the stink alarm, and I realized its powerful health benefits.
Cauliflower, like other members of the cruciferous family (broccoli, cabbage, and Brussels sprouts), may help reduce the risk of heart disease and cancer, the two leading causes of death in the United States. Research has found a link between a high intake of cruciferous vegetables and a lowered risk of inflammation, high blood pressure and hardening of the arteries. Some evidence suggests that cauliflower may also slow the growth and spreading of certain cancer cells.
This year-round vegetable has been found to contribute to weight loss and obesity prevention. High in fiber (2 grams per cup) but low in calories (27 per cup), cauliflower can help you feel full faster and eat less. Studies show that a diet high in fiber-rich vegetables like cauliflower is important for digestive health and may lower the risk of several chronic illnesses, including diabetes.
Surprisingly, pale cauliflower is rich in vitamins C and K, which work together to protect bones and joints from damage and prevent bone loss. Separately, immune-boosting vitamin C helps the body grow and repair tissues while vitamin K helps blood to clot as well as prevent the hardening of arteries that can contribute to heart disease.
Similar to its cruciferous cousins, cauliflower is packed with an abundance of antioxidants that protect our cells from harmful free radicals and inflammation. These unique nutrients have been shown to reduce the risk of cancer and heart disease, slow age-related cognitive decline, and lower the risk of premature aging.
Helpful Tips
Select firm, heavy cauliflower heads with compact, cream-colored florets and few brown spots (a sign that the head is getting old). Unwashed cauliflower lasts about a week in the refrigerator; precut cauliflower florets should be consumed within one to two days. If cauliflower gives you gas, eat small amounts to begin. And if you’re prone to kidney stones, you might have to limit your intake of cauliflower, which is a high-oxalate food.
Healthy Cauliflower Gratin
Serves 6
1 large head of cauliflower, cut into medium florets
4 tablespoons butter (or olive oil), divided
¼ cup yellow onion, chopped
2 cloves garlic, minced
3 tablespoons all-purpose flour
1 teaspoon salt
½ teaspoon coarse black pepper
1 teaspoon thyme or rosemary
2 cups 2% milk, hot
¾ cup shredded Gruyere cheese, divided
½ cup grated Parmesan
½ cup whole-wheat panko breadcrumbs
1. Preheat oven to 375 F.
2. Cook the cauliflower florets in a large pot of boiling salted water for 4-5 minutes, until tender but still firm. Drain, pat dry, and set aside.
3. Meanwhile, melt 2 tablespoons of the butter in a medium saucepan over medium heat. Add chopped onion and garlic and sauté until tender, about 3-4 minutes. Reduce heat to low; add flour, stirring constantly with a wooden spoon for 2 minutes. Pour the hot milk into the saucepan and stir until it comes to a boil, increasing heat if necessary. Boil, whisking constantly for 1 minute, or until thickened.
4. Off the heat, add salt, pepper, thyme or rosemary, ½ cup of the Gruyere and the Parmesan, mixing until fully melted and smooth.
5. Pour 1/3 of the sauce on the bottom of an 8-by-11 or 9-by-13 inch baking dish. Place the drained cauliflower on top and then spread the rest of the sauce evenly over the top.
Combine the breadcrumbs with the remaining ¼ cup Gruyere cheese and sprinkle on top. Melt the remaining 2 tablespoons butter and drizzle over the gratin (optional).
6. Bake for 25 to 30 minutes, until the top is browned. Broil for 2-3 minutes to brown the top more (watch carefully).
Note: Sharp cheddar can be substituted for Gruyere.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.