The healthy cauliflower, which belongs to the cruciferous family, is one of the most popular vegetables in Germany due to its easy digestibility as well as its versatile preparation options.
This is what you should know about cauliflower
Cauliflower is very healthy and, thanks to the high content of vitamin C, strengthens the immune system and protects against colds. The contained folic acid, for example, ensures healthy tissue growth. The main suppliers of cauliflower in Europe are France and Italy, since the area under cultivation in Germany is not sufficient for its own needs. In the case of cauliflower, the flower buds that have come together to form the head are eaten. The buds are not yet fully developed, as is the case with broccoli. The white color of cauliflower results from the bracts. These slope over the flower, keeping sunlight away from it and preventing chlorophyll from forming. Commercially available cabbage usually weighs between 300 and 500 grams, has a subtle aroma as well as a fine spicy flavor. In countries such as Italy and France, the colored varieties are also very popular. The outdoor season in Germany is from June to October, however, cauliflower is available year-round through imports.
Importance for health
Cauliflower is very healthy and, thanks to the high content of vitamin C, strengthens the immune system and protects against colds. The contained folic acid, for example, ensures healthy tissue growth, which curbs the formation of cancer. The two important active substances sulforaphane and indole3-carbinol, which cauliflower contains, are very crucial substances against cancers, for example bladder, breast, prostate and colon cancer. Furthermore, the vegetable has a very positive effect on the heart, high blood pressure, kidney and bladder problems, stomach, intestines and nerves. It also has a diuretic effect. The contained vitamin K allows a balance of blood clotting factors. Due to its very high water content, it also has a beneficial effect on the body’s moisture content. Since cauliflower is very low in calories and saturates for a long time due to the fiber it contains, it is also suitable for dieting. Thanks to the loose and tender structure, the vegetable is easily digestible and can also be chewed well. Therefore, cauliflower is equally suitable for the diet of sick people. Among cabbage vegetables, cauliflower is considered the most easily digestible. Therefore, it is popularly served as a sparing diet in retirement homes and hospitals.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 25 | Fat content 0.3 g |
| Cholesterol 0 mg |
Sodium 30 mg |
| Potassium 299 mg | Carbohydrates 5 g |
| Protein 1.9 g |
Vitamin C 48.2 mg |
Cauliflower has few calories, about 90 percent water and lots of fiber. It contains abundant vitamins and minerals, for example, vitamin C, K and provitamin A, folic acid, calcium, potassium, magnesium and phosphorus. The content is higher in the darker varieties. The mustard oils, which are responsible for the typical taste of cabbage, belong to the secondary plant substances that are valuable for health. These can, for example, be effective against bacteria and reduce the risk of cancer. The leaves of a fresh cauliflower contain the above substances in an even greater amount and can therefore be eaten as a vegetable and in soup.
Intolerances and allergies
Some people suffer from flatulence after eating cauliflower. The reason for this is the fiber it contains, which is not digested by the intestines. There are bacteria in the intestines that break down these fibers, resulting in intestinal gas. Abdominal pain can be another consequence, which only improves when the gases dissipate. One way to make cabbage more digestible is to add grated ginger, cumin or fennel when cooking.
Shopping and cooking tips
When shopping, make sure that the cauliflower is fresh. This is indicated by leaves that are tight and juicy, plump florets, and a fresh, subtle, pleasant aroma. Yellow and wilted leaves, brown spots, small black dots and a musty, strong odor, on the other hand, indicate that the cauliflower is not fresh or has been overcooked.The vegetables will keep whole in the vegetable compartment of the refrigerator for up to four days. However, it is more ideal to eat it fresh. Before storing, it is advisable to remove the leaves and cut off the stalk. The cabbage can also be frozen. However, for this purpose the head should be divided into florets and these should be blanched briefly in salted water. It is recommended that the florets are then processed while frozen, as thawed cauliflower quickly becomes mushy. If a little lemon juice is added to the cooking water, the white color of the cabbage is particularly well preserved. Cauliflower can be damaged by nearby fruits and vegetables that are high in ethylene, a natural ripening gas, such as apples and tomatoes. Before preparation, cauliflower is washed thoroughly and the leaves are removed. If the cauliflower is cooked whole, it will take about twenty minutes. If it has already been cut into florets, it will take only ten to fifteen minutes. The cauliflower should not be cooked too long, because then it will smell unpleasantly like rotten eggs due to the hydrogen sulfide it contains. Adding milk to the water should reduce the unpleasant smell. The disadvantage here, however, is that it makes the cauliflower a little gray.
Preparation tips
The cauliflower offers a variety of uses, because it can be prepared in several methods. Classically, it is served with melted butter and hollondaise sauce. This makes the vegetable an ideal side dish for meat dishes. A casserole is also very popular. Here, the cauliflower can be baked with cheese. As a vegetable side dish with meat, for example, it can be served whole on a platter sprinkled with parsley. Cooked cauliflower can also be blanched. In this way, it is often mixed into a salad or topped on a pizza. Cauliflower with toasted breadcrumbs, ham and boiled eggs is also a popular classic. Otherwise, cauliflower is an all-rounder: whether boiled, steamed, fried, steamed, baked or deep-fried, this tasty and healthy vegetable can do a lot more than complement meat and fish dishes. Cauliflower can be used to prepare classic dishes such as a Leipziger Allerlei, a spicy risotto, a light stew or a delicious cream soup. But the cabbage is also wonderfully suitable for exotic delicacies, for example, a vegetarian vegetable or potato curry. Frying the cauliflower, for example in batter, is also well possible. This is especially popular in Far Eastern cuisine. Whatever dishes are conjured up, the low-calorie cauliflower is tasty and healthy. If it is gently steamed, 100 grams contain just 25 calories. To make the most of the valuable ingredients contained in cauliflower, it should only be processed gently. It is best to steam it only lightly.