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Cauliflower Power

Cauliflower has recently gained popularity for its versatility, but it is also one of the most powerful superfoods on earth. Not only is it low cal, low carb, full of nutrients, including phytonutrients, vitamins, and minerals – providing an array of health benefits!

Cauliflower is powerful in fighting several diseases including cancer, heart disease, brain disease, and auto-immune disease – making this a great food for fighting inflammation and preventing digestive stress! I often use cauliflower in place of potatoes, rice, heavy cream or milk and even alfredo!

Did you know? Cauliflower is a member of the cruciferous vegetable family? You might not think of that since many assume cruciferous is just leafy greens but broccoli, cabbage, kale, and brussel sprouts all qualify as cruciferous veggies! Lets take a peak at the nutritional profile and other benefits…

Stellar Nutrition Profile

Due to recent search, Brassica crops like cauliflower are now highly correlated with preventing chronic diseases including cardiovascular diseases, diabetes, neurodegenerative disorders, and various forms of cancers, just to name a few.

A one-cup serving of cauliflower contains:

  • 29 calories
  • Close to zero grams of fat, sodium, or sugar
  • 73% daily value (DV) of Vitamin C
  •  19% DV of Vitamin K
  •  12% DV of Vitamin B6
  • 11% DV of fiber
  • 9% DV of Omega-3 fatty acids

The beauty of this recipe is that it combines the benefits of cauliflower but also other veggies and healthy fat from the coconut cream.

According to Dr. Axe, one of the key benefits of Cauliflower is that it provides high levels of Vitamins and Minerals (especially important Vitamin C and Vitamin K)

In addition to Vitamin C and other antioxidants, cauliflower is also a good source of Vitamin K. Vitamin K is a fat soluble vitamin, meaning it is absorbed in the intestines along with fat, so this is one reason why eating cauliflower along with a source of healthy fat (like coconut oil for example) is important.

Vitamin K is responsible for keeping the skeletal structure healthy and helps to prevent conditions related to loss in bone mineral density like osteoporosis. Additionally it helps with blood clotting as well as bone calcification. But perhaps even more importantly, Vitamin K has been shown to have direct positive impacts on turning off inflammation in the body.

It’s believed that a poor diet- much like the standard American diet that many people eat today- is one of the fey factors playing into a Vitamin K deficiency that so many people experience.

Other reasons for Vitamin K deficiency include long-term use of antibiotics, digestive and intestinal problems such as chronic inflammatory bowel disease, and popular cholesterol lowering pharmaceutical drugs. Luckily cauliflower is able to provide a high dose of the much needed essential Vitamin which can help offset problems associated with a poor diet and unhealthy lifestyle habits.

Enjoy this soup, as a healthier replacement for a carb and fat filled soup, and I bet if you don’t tell anyone its all veggies, they may never know 😉

Although this isn’t filled with carbs from potatoes, it comes in pretty close to fulfilling the potato soup craving. 🙂

This makes ~10-12 cups.
Based upon 10 cups, each cup is 107 calories, 6g fat, 6g carbs, and 2g protein.

For a bit of crunch – you could add my new favorite snack – Roasted Broad Bean Crisps! They are also great on their own, or as ‘croutons’ on salad!

Creamy Cauliflower Bisque

Creamy Cauliflower Bisque

Ingredients

  1. 1 32 oz bag cauliflower rice
  2. 4 clove, garlic, minced
  3. 1 white onion, diced
  4. 2 medium carrots, chopped
  5. 2 celery stalks, chopped (optional)
  6. 1/2 tsp ground cumin
  7. 1/2 tsp ground coriander
  8. 1 tbsp olive oil
  9. 6 cups organic chicken broth
  10. 3/4 tsp ground turmeric
  11. 8 oz coconut cream (cream only)

Instructions

  1. Heat oil in a large soup pot over a medium heat.
  2. Add the garlic, onion, carrots, and celery. Cook, stirring occasionally, until tender (about 5 minutes).
  3. Stir in the cauliflower and cook, stirring occasionally, for about 5 minutes.
  4. Add in the chicken stock, cumin, turmeric, coriander, and coconut cream, and stir together.
  5. Bring to a boil; then reduce the heat and let simmer for about 15 minutes or until the vegetables are tender.
  6. Blend in a powerful blender (I used Vitamix, and had to split it in half to blend) or you can use a hand held blender in the pot.
  7. Season to taste and serve garnished with bacon and/or green onion.
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