He knew that cauliflower is anti-inflammatory, improves heart health, and prevent certain types of cancer. And you can make the pie, and even the rice for cauliflower?
First of all, it should be noted that for the cauliflower, it is, literally, is a versatile ingredient. It is an ingredient that you can eat them raw in salads; they can serve as either cooked or even turn around the base of the mash. In addition, it’s quite tasty, and very healthy too.
Basically, this is a vegetable in the family of the brassicáceas, or permits the same to the broccoli was one of the top 20 ranked in the Index of the Nutrient-Density of Aggregate (ANDI). That figure, incidentally, is a measure of the amount of vitamins, minerals, and phytonutrients in food in relation to the caloric content.
In a nutshell, is the cauliflower, it provides a huge amount of nutrients into a small amount of calories. Not to mention that she has a lot of nutrients, fiber, vitamins and anti-oxidants.
Now we’re going to introduce you with the details of all the benefits that this plant can provide you. In addition to showing you the 5 homemade recipes are easy and amazing in flavor, so you have to do in their day-to-day with the cauliflower.
10 benefits of cauliflower
1. It prevents some forms of cancer
First of all, it’s important to note that for the cauliflower, it contains anti-oxidants. Basically, it helps you to prevent mutations and cell phones, as well as reducing the effects of free radicals.
One of these antioxidants, in fact it is the indole-3-carbinol, or I3C, which is found in plants of the family crucífera. It’s touted to be capable of reducing cancer, breast cancer, endomentrial, cervical, and prostate cancers.
In addition, some studies have shown that foods that are rich in sulforafano, is a compound of sulphur, they are potential allies against cancer. The bad thing about it is that this is the same substance that gives cruciferous vegetables taste bitter.
Even so, it’s worth the effort to eat the food of that kind. As a melanoma, a cancer of the esophagus, prostate, and pancreas, are a good example of which can be prevented with the consumption of this nutrient.
You don’t have to stop there. Cauliflower has also been studied as a potential weapon to be used against stem cell cancer. That is, it may cause slow down the growth of tumors.
2. It improves the health of the heart
Yes, in addition to helping to prevent some types of cancer, and cauliflower also aids in the health of your heart. Basically, the sulforafano, it is the main feature once again.
Especially, substance that has the ability to increase the antioxidant defenses, and the protein detoxificadoras intracellular. This will make it so that it is able to protect blood vessels and reduce the amount of damage to the cells, the excess of sugar in it.
3. It is anti-inflammatory
Basically, the cauliflower has a variety of nutrients which act as anti-inflammatory agents. And it is exactly they work on the cellular level.
These nutrients act on the regulation of the immune system. Consequently, heart disease, diabetes , cancer, and obesity have a reduced impact on those who consume it in the cole slaw on a regular basis.
4. It’s a rich source of vitamins and minerals
Our body needs a lot of nutrients. Because of this high demand, we don’t always get to eat you exactly all you need. And that’s what’s important to eat the cole slaw on a regular basis.
Basically, it’s an easy way to get all the necessary nutrients for the body. To illustrate this better, one serving of cauliflower contains 77 percent of the recommended daily value of vitamin c
In addition to this, it is also a good source of potassium, protein, thiamine, riboflavin. And also, niacin, magnesium, phosphorus, fiber, vitamin a, B5, B6, folic acid, pantothenic acid, manganese, folate (B9) and vitamin K.
5. Boosts your health in the brain
As we have said, by the cauliflower is rich in vitamins and nutrients. And, as a result, she may be able to help you to get a health to the brain the best.
In essence, it is a good source of choline, a very important vitamin, and versatile. Their main role, however, is the development of the brain. In addition, the dietary intake of choline may aid in sleep, learning, and memory.
Including such a substance, it can also help to maintain the structure of cell membranes. It helps in the transmission of nerve impulses, also has a direct influence on the absorption of the fat.
6. It helps in detoxification
Basically, the cauliflower has a substance that can help the body excrete toxins. It can help you to detox.
This is due to substances such as glicosinolatos and tiocianatos. In short, they have to increase the liver’s ability to neutralize toxic substances.
It also speeds up other enzymes that help with detoxification, such as the reductase activity quinone, glutathione transferase, and the gluronosil transferase.
7. It provides benefits to the digestive
In addition to all of that, we have already noted, cauliflower is also high in fibre, and has a high water content. Thus, it can help to prevent constipation, maintain a healthy digestive system and can even reduce the risk for colon cancer.
It is important to emphasize that the substance is sulforafano, which we have already mentioned here, that can help protect the lining of the stomach. It will also prevent the excessive growth of bacteria, such as Helicobacter pylori, the cause of the disturbances in the stomach.
8. It has anti-oxidants and phytonutrients
Basically, if you have to eat cauliflower often, you will ensure that your body is a high amount of anti-oxidants and phytonutrients. In addition to vitamin C, beta-carotene, and of kaempferol, quercetin, routine, cynamic acid, and much, much more.
Why is it important to consume these nutrients? Basically, the more you consume the nutrients, the more your body will be able to resist the aging process.
Therefore, it is important that you do not rely on a diet high in these nutrients, especially the ones that fight the free radicals, you will be subject to the most damage. This is in addition to the increased risk of injury to the body.
9. Let your bones strong
Basically, cauliflower is also high in vitamin K as This is, in fact, is a b vitamin that can strengthen your bones.
In addition to this, it improves the absorption of calcium and reduces urinary calcium excretion. Therefore, a person has a low dietary intake of vitamin K, which may have a greater risk of bone fracture, and osteoporosis.
10. Promotes weight loss
For the cauliflower, it almost works wonders, such as have you ever seen so far. To promote weight loss, however, is one of its many wonders.
That’s why she’s come up with a low or very low amount of calories. It is also rich in fibre, which gives you a greater feeling of fullness.
5 recipes with cauliflower
Anyway, now that you’ve seen 10 of the benefits and all the power of cauliflower, you have at your place of work, we’re going to help you to be more creativity in the kitchen. This is because cauliflower has a neutral flavour, and you can make the scrumptious food. Many people, including you, neither seem to be the basis of a plant.
So, now you’ll be able to eat them without getting nauseous, and, of course, enjoying the taste.
1 – the Rice false cole slaw with bacon
Ingredients:
- 1 cauliflower
- 1 medium onion, chopped
- 150 g de bacon picado
- 2 cloves garlic, minced
- Green onions
- Olive oil-olive oil
- Salt and pepper
Preparation:
First of all, wash the kale, collard greens, cauliflower, and before you use it dry as well. Then cut out the flowers from the cauliflower into pieces that are too thick in the shaft. Soon after, we recommend that you save it to make a broth, or you can use it in any other preparation.
Above all, you put a part of the branches of the cauliflower in a food processor and pulse a few times until you obtain a granulated product. However, we recommend not to process it too much not to turn in to a folder. After that, the processing of the food, pour it into a bowl, and repeat until you are done. This is important because with him, you can’t control the size of the grains.
When you finish the process, get a pan and place the bacon and chopped up. It is worth noting that the bacon can be fried up with your own fat. So, stir-fry it until it looks good douradinho. After that, you add in the chopped onion and sauté over medium heat until translucent. Finally, add in the garlic and the cauliflower.
After you add it, then let it cook for about 5 minutes to go, putting the wires in the olive oil, season with salt and pepper, and finally, sprinkle with the green onions. We point out to you not to cook for too long, because it’s our belief is that it is “al dente”.
2 – Couve-flor empanada
Ingredients:
- 1 Egg
- ½ Xícara (chá) de Farinha de Trigo
- ½ Tsp (chá) de Paprika Spicy
- 2 Tablespoons Grated parmesan Cheese
- 6 Tablespoons (soup) of Water
- 6 Floretes for Broccoli or Cauliflower
Preparation:
From the outset, take a bowl and add 1 egg, and 2 tablespoons of water and mix it well. And then season with ½ teaspoon of Paprika pepper and salt to taste. Immediately after, add ½ a cup of tea, all-purpose flour, 2 tablespoons of the grated cheese and stir to combine.
The next step is to add a few to 4 tablespoons of water, until the dough is molinha like a batter pancakes. Or, if you prefer, reduce it to the water so that it can become a mass of firm.
In the end, empane for the cauliflower, or broccoli, previously boiled. It is worth noting that you can use them frozen as well. Then you stir-fry them in hot oil until golden brown and crispy. Or, bake in the oven for 30 minutes at 250 ° c, and enjoy it.
3 – Mash with cauliflower
Ingredients:
- 3 cloves of garlic, medium-diced
- 1/2 cup (tea) of onion, chopped
- 1 and 1/2 cup (tea) of potatoes in the English peeled and chopped (about 2 medium potatoes)
- 1 cup (tea) of the cauliflower in with their stems, finely chopped (about half of a small cauliflower)
- 1 and 1/2 cup (tea) of water
- Salt to taste
Preparation:
In this recipe, we are going to explain to you in pieces.
Mash:
First of all, we recommend that you chop all the ingredients together. Soon after, it will start the preparation of the food in a pot on medium heat, then you’ll sauté the garlic and onion in a drizzle of oil until golden brown. And then, you add in the potatoes and let it cook for a few minutes.
After those minutes, you will add the cauliflower, and with their stems. Now for the seasoning, you can use some salt, and add the water. After that, leave to simmer until the potatoes and cauliflower are tender. Turn the power off and allow it to cool for about 10 minutes before the crash. In the end, puree in a blender until you get a puree smooth.
Tomato sauce:
A priori, over medium heat, sauté 3 cloves of garlic, finely chopped 1/2 medium onion, chopped, in a drizzle of oil until they are lightly browned. Then, add 3 tomatoes, medium sized, ripe, chopped and with no seeds, and season with salt to taste. After that, place 1/4 cup water, or vegetable stock, homemade.
Let it cook until the tomatoes to get a well broken. To help you, we appoint you to provide lightweight, flatten it out with a spoon. Next, add 1/2 cup of frozen peas, stir and let it cook for a minute or so. After that, you can turn off and stir in 1/2 cup of parsley, chopped, and basil leaves to taste, and mix it all in.
In the end, if you want to sprinkle ground pepper and drizzle with a little olive oil.
Preparation:
For the meatballs, you add 1/4 of a cup of whole wheat flour, and 1/4 cup of the bread crumbs, the meatballs stay in place. After that, mix well, make into balls, and fry them in a non-stick pan with about 3 tablespoons of the oil. In the end, fry the meatballs until they are douradinhas.
Tip:
Above all, you can use the stalks from the kale, collard greens, cauliflower, because it is also a very good one. Now, if you’d like, you can add more herbs, such as parsley, chopped, in their mash. In place of the potato in English, you can use the sweet potato, batata baroa, or asterix.
Another tip is that instead of making meatballs, you can serve the mash with the sauce on side for protein, soy and lentils.
4-Pizza-cauliflower
Ingredients:
- 1 piece of cauliflower, (to 4 cups once processed)
- 1 clove of garlic
- 1 cup queijo muçarela
- 1 egg, beaten
- 1 tablespoon dried oregano
- 1 teaspoon salt
Preparation:
First of all, remove the stems, and the leaves of the cauliflower. Then, if the processor until the pieces become such a farofa (manioc flour). After that, cook the cauliflower in the microwave for about 8 minutes, and with the help of a dish cloth, clean, wring out the cauliflower to remove any excess water.
Now you can combine all other ingredients and whisk together. Then, spread the mixture on to a baking tray lined with baking paper or greased with butter. Then, bake it in the oven to medium-high for 25 minutes, or until the edges get crispy, and whether or not coloured
Finally, cover the pasta with a tomato sauce, cheese and your choice. Return to the oven to or turn on the grill for a hard grating on the top of the pie for at least five (5) minutes.
5 – if you Think Cauliflower and blue cheese
Ingredients:
- 1 couve-flor média, of the approximately 700 to 800 grams and
- 3 eggs
- 250 ml de creme de leite fresco
- In 100 grams of blue cheese, room temperature
- 2 tbsp green onions, chopped
- Salt and ground black pepper
Preparation:
First of all, in a large bowl you must bring salted water to a boil. Once the water is boiling, add the cauliflower, cut into large pieces. Let it cook for about 10 minutes, then drain in a colander and set aside. However, it is the cauliflower, still it is a little bit tight.
Please remember to pre-heat the oven to 180ºC. Lightly grease a glass bowl with a little butter. And, in the bowl of the processor, and put in about 2/3 of cauliflower, cooked, eggs, fresh cream, 80 grams (or about 2/3 of the cheese) and the blue cheese, the cibulette, salt, and pepper. After that, they handle well, until it forms a thick cream. In the end, then adjust the seasoning with salt and pepper.
Shortly after the spill, the cream in the bowl of prepared for it. It can be done with fingers, same crash, the rest of the cauliflower and the rest of the cheese. After that, pour over the custard, and bake them in the oven for 25 to 30 minutes, or until the bread pudding to be slightly good and tight. And in the end, serve it hot or cold.
What do you think of the recipes, from cauliflower? And as for the benefits, you know all of them?
Check out more coverage of the Area with the Woman of 30 foods no calories, negative-to-eat as much as you want without getting fat
Sources: the Ecycle, and Gourmet, the two of you, Ham, vegetarian Recipes for a minute, Honey, and black pepper, to Simply delicious, Receiteria
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