Cauliflower

Cauliflower is a versatile vegetable that is low in calories and rich in essential nutrients, making it an excellent choice for a DASH diet.

Vegetables
#low-sodium#high-potassium#high-fiber#fresh#versatile

Nutritional Information

Calories 25 per 1 cup raw (about 100g)
Sodium 30mg per 1 cup raw (about 100g)
Potassium 299mg per 1 cup raw (about 100g)
Fiber 2g per 1 cup raw (about 100g)

Introduction

Cauliflower is a versatile vegetable that belongs to the cruciferous family. It is low in calories and can be used in a variety of dishes, making it a great addition to a DASH diet, which emphasizes fruits, vegetables, and whole grains.

Health Benefits

  • Contains potassium
  • Naturally low in sodium
  • Rich in fiber
  • Includes vitamin C
  • Provides essential nutrients

Preparation & Cooking

Cauliflower can be enjoyed in several ways, including steamed, roasted, mashed, or raw. It can also be stir-fried for a quick and healthy meal option.

Storage

Store cauliflower in the refrigerator in a perforated plastic bag for up to a week. It can also be frozen for up to 12 months; blanching before freezing is recommended for best quality.

Cooking Tips

  • Look for firm, compact heads with tightly packed florets.
  • Choose cauliflower that is bright white (or purple/green, depending on the variety) with no brown spots.
  • Keep dry and avoid washing until ready to use to prevent spoilage.
  • Use within a week of purchase for optimal freshness.
  • Consider using cauliflower as a rice substitute or in soups and salads.