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All You Need To Know About Cauliflowers | Best Cauliflower Substitute

Team Mishry

What is Cauliflower?

Cauliflower is a type of cruciferous vegetable which has a high amount of natural fiber and vitamin B. It belongs to the Brassica family. This annual plant can reproduce seeds. We eat only the head of this vegetable, which is often called as ‘curd.’ Its head looks more like a Broccoli, which is used as an excellent Cauliflower substitute. But in the case of Broccoli, we eat the flower buds of the plant as vegetables. Brassica oleracea family also includes Brussels, Cabbage, Sprouts, Kale, and Collard greens. All of them work as an effective Cauliflower substitute.

Nutritional value

Cauliflower is packed with essential nutrition. This makes the vegetable very healthy for all of us. 100 gram of Cauliflower contains:

Energy 25 Kcal
Carbohydrate 5 grams
Dietary Fiber 2 grams
Fat 0.4 grams
Protein 1.9 grams
Vitamin C 58%
Vitamin K 15%
Vitamin B6 14%
Calcium 2%
Iron 3%
Manganese 7%
Magnesium 4%
Potassium 6%
Phosphorus 6%
Zinc 3%
Sodium 2%
All you need to know about cauliflowers

Health benefits of Cauliflower

Cauliflower’s rich nutritional composition makes it extremely healthy vegetable. It is very high in vitamin but low in calories. It contains almost every type of mineral as well.

Fiber is essential for one’s body. It feeds healthy bacteria, reduces indigestion, and inflammation. Constipation, inflammatory bowel, and diverticulitis can be cured if you consume enough Cauliflower. 

The antioxidants present in Cauliflower prevent radical cell formation and inflammation. Isothiocyanates and glucosinolates are two types of antioxidants that slow down the growth of cancer cells. It has flavonoids and carotenoids that help to prevent cancer. They also lower the risk of several heart diseases. Vitamin C present in Cauliflower boosts our immunity and is very good for one’s health.

Cauliflower is very low in calories, so even if you consume a lot of Cauliflower, you will not gain weight. We can easily use it as a substitute for any high-calorie food. So, people are now substituting Cauliflower for rice or flour. The high amount of fiber also slows down our digestion and keeps us full for a long time. So, we do not crave for food, and our daily calorie intake reduces. This plays a significant role in our weight loss. 93% of Cauliflower is made up of water. The water content in Cauliflower also keeps us healthy.

Also Read: Cauliflower Vs Broccoli- Which Is A Healthier Choice?

Choline maintains the integrity of cell membranes, supports metabolism, and synthesizes DNA. It also keeps our nervous system healthy and helps in brain development. Cauliflower has a high amount of Choline. It prevents liver and heart diseases as well. Apart from Cauliflower, Broccoli also contains Choline, which makes is an ideal Cauliflower substitute.

Sulforaphane works as an anti-cancer agent in our bodies. It also prevents high blood pressure and diabetes. The high level of Sulforaphane in Cauliflower makes it a healthy vegetable for us.

Cauliflower is great for people who want to follow a low-carb diet. Cauliflower is very low in carb compared to other grains. So, we can use Cauliflower in different recipes.

Some Cauliflower replacement recipes are:

You can replace brown or white rice with Cauliflower. One has to grate and then cook the Cauliflower. This can be a delicious dish. So, people are now using Cauliflower instead of rice. 

Instead of consuming mashed potatoes, you can use Cauliflower mash. This is very easy to make. So, you can now substitute Cauliflower for potatoes and enjoy a healthy, low-carb, tasty diet.

Also Read: Low Carb Diet: Top 8 Low Carb Diets To Follow For Weight Loss

Cauliflower can easily replace chickpeas in hummus.

The natural substances like sulforaphane slow the biochemical aging process and act as an anti-aging agent.

So these are the numerous health benefits of Cauliflower. So, all of us should consume Cauliflower to maintain our health. 

What can be the best substitute for Cauliflower?

We all know Cauliflower is a unique vegetable and highly nutritious. All its health benefits are quite difficult to match. But there are some vegetables which can be used as a Cauliflower substitute. Four of them are mentioned below:

  1. Broccoli:

You can easily replace Broccoli with Cauliflower. Both of these look similar, but the color and flavor differ. Broccoli has a higher amount of vitamins, protein, carbohydrates, and minerals. Both have an equal amount of cholesterol and fat. So, adding Broccoli to your diet as a Cauliflower substitute can be equally healthy.

  1. Cabbage:

Cabbage can work well in some of the Cauliflower recipes. Always slice the cabbages like a Cauliflower instead of chopping. Cabbage has a higher amount of vitamin and carbohydrate, whereas Cauliflower is rich in minerals and protein. Cabbage has less amount of saturated fat, and Cauliflower has a lower amount of sugar particles. Both are a low-calorie diet. So, Cabbages are also good for our health and can be used as a Cauliflower substitute.

  1. Zucchini:

It is mild in flavor. Zucchini can be a great Cauliflower substitute. You can slice and roast this vegetable, or you can grate it and make Zucchini rice. It has a higher moisture level than Cauliflower, so you may sprinkle a bit salt while cooking.

  1. Root vegetables:

Root vegetables are higher in carbohydrates than Cauliflower and work well as a Cauliflower substitute. You can cut them into pieces and use them in different recipes. They take a longer time to cook.

So, these are some of the vegetables that can be used as a substitute for Cauliflower. Adding them to our diet is very easy. You can simply boil them or roast them. There are various recipes available on the internet, following which one can make tasty and healthy dishes.

We all know green vegetables are great for our health. No matter what we consume, it benefits our health. So, we must focus on consuming as many vegetables as possible and enjoy a healthy life.

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