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Packed with rich nutrients, cauliflower or cabbage flower is one of the commonly used flowervegetable. The flower heads contain numerous health benefiting phtyo-nutrients such as indole-3carbinol, sulforaphane etc., that help prevent prostate, ovarian and cervical cancers. Botanically, it is a member of the cruciferous or brassicaceae family. It has got a similar nutritional and phyto-chemistry profile with broccoli and cabbage. Several cultivars exist other than common snow-white variety, including green, orange, purple, and romanesco heads. Like broccoli, cauliflower too is made up of tightly clustered florets that are begun to form but stopped at bud stage. This cool-season vegetable prefers fertile rich adequate moisture in the soil to flourish. To keep the flower heads creamy white, they should be protected from sunlight. This is done by tying the close-by leaves together over the heads when the heads are the size of a quarter. Over-maturity makes the heads get loose and grainy surfaced, and lose much of their flavor and tenderness.
See the table below for in depth analysis of nutrients: Cauliflower (Brassica oleracea (Botrytis Group)), raw, Nutritive value per 100 g.
Principle
Percentage of RDA
1%
Energy
Carbohydrates
4.97 g
4%
Protein
1.92 g
4%
Total Fat
0.28 g
1%
Cholesterol
0 mg
0%
Dietary Fiber
2.0 g
5%
Vitamins
Folates 57 g 14%
Niacin
0.507 mg
3%
Pantothenic acid
0.667 mg
13%
Pyridoxine
0.184 mg
14%
Riboflavin
0.060 mg
4.5%
Thiamin
0.050 mg
4%
Vitamin A
0 IU
0%
Vitamin C
48.2 mg
80%
Vitamin E
0.08 mg
0.5%
Vitamin K
15.5 g
13%
Electrolytes
Sodium 30 mg 2%
Potassium
299 mg
6%
Minerals
Calcium 22 mg 2%
Copper
0.039 mg
4.5%
Iron
0.42 mg
5%
Magnesium
15 mg
3.5%
Manganese
0.155 mg
7%
Zinc
0.27 mg
2.5%
Phyto-nutrients
Carotene- 0 g --
Lutein-zeaxanthin
1 g
--
Cauliflower mixes well with vegetables, lentils and meat. Aloo-gobi (potato-cauliflower) is a very popular dish in south Asian countries, especially in India, Pakistan and Nepal. Gobi-manchurian is another Indian-chinese snack in which fried florets mixed with Chinese's style sauces in a mouthwatering recipe. Its florets are added in pasta bake, casseroles and to make curry/soup. It is also widely used in pickling.
Safety profile
Like other members of the brassica/cruciferous family, prolong/excessive use of cauliflower may cause swelling of thyroid gland and thyroid hormone deficiency. This is due to the presence of certain plant compounds known as goitrogens in these groups of vegetables. It is therefore advised to avoid, especially in individuals with thyroid dysfunction. However, these vegetables may be used liberally in healthy person.