|
|
(HealthNewsDigest.com) – As kids, most of us cringed in horror when presented with a bowl of cauliflower on the dinner table. The smell of cooking cauliflower, which contains sulfur compounds, usually predicted our fate. But what we may have hated as kids has now become the trendiest vegetable. It is everywhere!
The use of cauliflower has exploded in the last couple of years. Sales for packaged cauliflower products grew over 70% in 2018. A whole roasted head is a novel centerpiece for a party meal. It is a staple in the Keto Diet, gluten-free, and even a swap for potatoes in traditional latke recipes.
What makes cauliflower so popular and versatile as an ingredient? It is a member of the cruciferous vegetable family – cauliflower, cabbage, Brussels sprouts, broccoli, and kale. All these vegetables are rich in glucosinolates which stimulates the body’s natural antioxidant systems. Once these systems are triggered a cascade of antioxidant activity is created that cycles over and over again for up to four days after a vegetable, like cauliflower, is eaten. This differs from the one-shot effect that is delivered from most antioxidants.
In plants, glucosinolates act as natural pesticides that are released from plant cells when there is tissue damage. When we eat plants, like cauliflower, the action of chewing releases glucosinolates into the body. They are believed to have anti-cancer properties, triggering the body’s detoxification system, slowing cancer cell growth and supporting cell repair. In addition to glucosinolates, cauliflower is rich in vitamin C and fiber and a good source of vitamin B6, folate, and vitamin K.
Though cooked fresh cauliflower contains many health-promoting products, some of the new cauliflower-containing foods may be far from the original plant and may not confer the same health benefits. Researchers looked at the amount of glucosinolates in cauliflower under different storage conditions. When stored whole, with or without refrigeration, 11% to 27% of the natural glucosinolates were lost over seven days. When finely shredded, 75% was lost after only six hours. Like chewing, fracturing the vegetable – shredding or ricing – creates nutrient release and loss before you eat the food.
Cooking also destroys some of the beneficial properties of cauliflower. Boiling is the worst with over 50% of glucosinolates inactivated. In some cases 90% is lost. Steaming, microwaving and stir-frying showed the least nutrient loss. The size of the cauliflower pieces is also important. The bigger the more nutrients available. Though cauliflower rice may be all the rage it may prove to be less healthy than a head of cauliflower.
Cauliflower is versatile because of its texture and ability to take on varying flavors. It serves as a neutral palette allowing it to be used in many ways as a food ingredient. In addition to cauliflower rice, cauliflower crust is substituting for a flour crust in many products offering a vegetable-based, gluten-free option. Even California Pizza Kitchen has a cauliflower pizza crust option on their menu.
Cauliflower is seen by many food brands as a way to health-ify their options. Kraft has added some cauliflower to its famous Mac & Cheese. Shredded cauliflower is nudging rice off many dinner menus with almost every major brand – Whole Foods, Birds Eye, Green Giant, Trader Joe’s – offering their own variety of cauliflower rice. Sales of cauliflower rice jumped over 60% in 2018.
But, as with any new food trend the cauliflower express may be hitting the tipping point of overkill. Cauliflower chips, pretzels, puffs and crackers are hitting the grocery shelves, a far cry from the healthy vegetable your mother urged you to eat.
As time goes on, cauliflower-based foods, though super trendy, may remain an expensive alternative. Cauliflower is a pricey vegetable, limited in stock, and it is very hard to produce at a low price point. These are limiting factors for a ubiquitous food ingredient.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books.
Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.