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Fresh In store 15/4/21

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Spotlight on Cauliflower

Source –

The health benefits of cauliflower include a reduced risk of cancerheart and brain disorders, relief from indigestion, supporting liver health, increased iron absorption, and weight loss. This superfood also helps boost eye health, maintain hormonal balance, and prevents diabetes, colitis, respiratory papillomatosis, hypertension, and the harmful effects of ultraviolet radiation. It is packed with nutrients and antioxidant power which helps in strengthening the immune system, maintaining bone and cellular health, electrolyte balance, and optimum cholesterol levels.

Cauliflower Nutrition Facts

Cauliflower is a rich source of vitamin C, folate, vitamin KB complex vitamins and vitamin E. It provides vital minerals such as calciummagnesiumphosphoruspotassiumzincsodium and iron without adding any harmful cholesterol. It contains some protein. It also provides dietary fiber and contains smaller amounts of natural sugars as compared to the other members of its botanical relatives, such as broccoli.

Carbs and Calories in Cauliflower

The carbs and calories in cauliflower are mentioned below.

  • 100 g of raw cauliflower contains 5 g carbohydrates and 25 calories
  • 100 g of boiled cauliflower contains 4.1 g of carbohydrates and 23 calories
  • 100 g of cauliflower greens contain 6 g of carbohydrates and 31 calories

Prevents Oxidative Stress

Cauliflower contains vitamin C, manganese, vitamin E and other potent antioxidants that help in imparting nourishment to the body. It also contains phytochemicals, called indoles and glucosinates, namely glucobrassicin, glucoraphanin, and gluconasturtiin. These components stimulate helpful enzymes that protect the body cells from the oxidative stress and damage caused by free radicals.

Improves Cardiovascular Health

Regular consumption of cauliflower can help with blood circulation and helps maintain the proper functioning of the blood vessels, which can be attributed to the presence of glucoraphanin. Glucoraphanin is converted into isothiocyanates that activate anti-inflammatory activities and prevent the accumulation of lipids in the blood vessels. This aids in the unobstructed flow of blood, which reduces the risk of conditions like atherosclerosis and promotes cardiovascular health. Research has also proved that the antithrombotic and antiplatelet function of Indole-3-carbinol, found in abundance in cauliflower, contributes significantly towards a healthy heart.

Anticancer Potential

Studies have shown that indole-3-carbinol present in cauliflower has chemopreventive and anti-estrogen effects that help in hampering the growth of uterine cancer cells.

Research published in The Journal of Nutrition has provided supporting evidence for the fact that consumption of brassica vegetables such as cauliflower helps in suppressing cell proliferation, especially in terms of breast cancer.

Prevents Stomach Disorders

Cauliflower is a source of dietary fiber that aids in digestion and promotes the elimination of toxins from the body. The presence of glucosinolate, glucoraphanin, and sulforaphane in this vegetable protects the stomach lining and helps in resisting the growth of Heliobacter pylori bacteria. In addition to this defense mechanism, dietary isothiocyanates in cauliflower reduce the risk of various abdominal disorders such as stomach ulcers and other gastric diseases.

Iron Absorption

Vitamin C present in cauliflower helps to better absorb iron in the blood. This helps to increase the production of hemoglobin in the body.

Slows the Progression of Respiratory Problems

Respiratory papillomatosis is caused by the human papillomavirus that affects the vocal cords in the larynx, trachea, lungs, and bronchi. Studies conducted at the University of Pittsburgh Medical Center have shown that increased consumption of cruciferous vegetables, such as cauliflower, aids in reducing the severity of respiratory papillomatosis.

Improves Bone Health

Cauliflower contains vitamin C, which plays an important role in the production of collagen that protects the joints and bones from inflammatory damage, and can even help in the treatment of rheumatoid arthritis. Furthermore, an association has been identified between increased levels of vitamin C and greater bone density. Also, it contains vitamin K, which “attract[s] calcium to the bone.” This may help in preventing bone loss in both men and women.

Macular Degeneration

It is rich in vitamin C and antioxidants and thus, may slow the progression of age-related macular degeneration, which can lead to blindness, particularly in the elderly. The sulforaphane protects the retinal tissues from damage caused by oxidative stress by acting as a free radical scavenger and preventing cell death, which can help prevent vision impairment.

Detoxifies the Body

Cauliflower contains indole-3-carbinol, a phytonutrient that, along with sulforaphane, helps in activating and regulating the function of detoxifying enzymes responsible for metabolizing and eliminating harmful compounds from the body.

Skin Care

Studies have shown that sulforaphane present in cauliflower is effective in protecting the skin against the damage caused by ultraviolet radiation. The protective action of sulforaphane defends the body against UV radiation-induced inflammations and skin cancer, against UV-induced erythema, and cellular damage. Research published in the Proceedings of the National Academy of Sciences of the United States of America indicates that this protection against cancer in humans is long-lasting.

Hair Care

Cauliflower, along with healthy skin, also promotes hair growth due to the presence of sulfur-containing amino acids (precursor for making hair keratin proteins), and silicon (responsible for promoting growth and shine).

Reduces the Risk of Nervous Disorders

The sulforaphane present in cauliflower plays a key role in reducing the progression of neurodegenerative diseases. According to a 2018 study by Lee S et al., consuming it has the potential to decrease the accumulation of amyloid-beta and tau proteins in the brains of Alzheimer’s patients.

Reduces Hypertension

The antioxidant and anti-inflammatory properties of the glucoraphanin and sulforaphane present in cauliflower help in reducing oxidative stress, along with the levels of LDL (bad) cholesterol. It also promotes the stimulation of HDL (good) cholesterol and lowers blood pressure. Certain compounds in cauliflower show potent angiotensin-converting-enzyme inhibitory activity, the same mechanism used by an entire class of medications used to treat high blood pressure. In addition to this, the fiber and omega-3 fatty acids present in cauliflower also prevent the hardening of the arteries.

Maintains Electrolyte Balance

The potassium content in cauliflower helps in maintaining the electrolyte balance in the body, which is essential for blood pressure control and nervous system function including the transmission of nerve impulses and muscle contractions.

Boosts Immunity

Cauliflower is rich in antioxidants and immune-strengthening nutrients. Along with other healthy components, the presence of vitamin C in it inhibits various infections and strengthens the defense mechanisms of the body by hampering the growth of disease-causing inflammation.

Prevents Obesity

Cauliflower contains indoles, which possess anti-obesity effects. Studies have supported the fact that the consumption of cauliflower is beneficial in preventing various inflammatory and metabolic disorders in the body. It also helps in the stimulation of fat-burning thermogenesis, aids in weight loss and prevents obesity.

Helps Fetal Growth

The inclusion of cauliflower in your diet is beneficial during pregnancy due to the presence of essential folate, which helps in the healthy neural development of the baby preventing neural tube defects.

Improves Brain Health

Cauliflower contains choline and phosphorous, which are both effective in repairing cell membranes. This is essential for the efficient functioning of the brain and nervous system for transmitting nerve signals. In addition to this, the presence of potassium and vitamin B6 in cauliflower plays an important role in maintaining brain health and promoting proper communication in the nerves.

Helps Manage Diabetes

Regular intake of cauliflower may help in reducing the risk of diabetes due to the presence of vitamin C and potassium. Research published in the Archives of Internal Medicine showed an association between low serum potassium and the development of diabetes. The potassium content in cauliflower helps in regulating glucose metabolism. It affects the pancreas’ secretion of the hormone insulin which combats high blood sugar in the body.  In addition to this, studies have supported that the vitamin B6 present in cauliflower is also effective in enhancing the tolerance of glucose in patients with gestational diabetes.

Heals Colitis

Studies in animal models suggest that extracts from cauliflower exert anti-inflammatory effects on the symptoms of ulcerative colitis. This protective effect can be attributed to the presence of phenethyl isothiocyanate, which exerts a healing effect on the damage that occurred in colon tissues and the colon epithelium.

Prevents Stroke

The consumption of white flesh fruits and vegetables such as cauliflower protects the brain from injury associated with stroke due to the presence of compound- allicin. These effects may be due to allicin’s anti-inflammatory properties and its ability to prevent programmed cell death (apoptosis).

How To Select And Store A Cauliflower?

Cauliflower with clean, tightly bundled, creamy white florets with bright green leaves are the best ones to pick. Yellow, spotted florets with saggy leaves are more likely to be degraded and won’t taste as fresh. the ones devoid of nutrition and freshness. Dark-colored patches on it may also indicate the presence of a disease known as downy mildew.

This vegetable can be stored in the refrigerator for 5 days. Cut florets needs to be consumed within 4 days as it doesn’t keep as long.

Source of facts –

Crispy Buffalo Cauliflower

Crispy Buffalo Cauliflower
Recipe Source –


1/2 cup all-purpose flour (or all-purpose gluten-free flour blend)
2 tablespoons ground flaxseed (or ground chia)
3/4 cup warm water4 cups corn flakes1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon pepper
1 head cauliflower (cut into florets)
1/2 cup Franks Hot Sauce (or other similar hot sauce)
3 tablespoons vegan butter (melted)

To make Crispy Buffalo Cauliflower: 
Add the corn flakes and spices to a food processor. Pulse several times until the corn flakes are broken down, but still have texture. This is where the crunch comes in so don’t turn it to powder!

Take three large bowls, and in bowl 1, add the all-purpose flour. In bowl 2, mix together the chia (or flax) and water. In bowl 3, add the cornflake mixture.

Now rinse your cauliflower florets so they are wet. Take a handful at a time and drop them in the flour and toss to coat.

Next drop them in the chia mixture and toss to coat.

Finally, toss them in the corn flake mixture.

Lay them out on a parchment paper lined baking sheet, and bake for 20 t0 25 minutes until crispy and cooked all the way through. You can test doneness by piercing a floret with a knife to see if it’s tender all the way through.

To make the buffalo sauce, simply mix melted vegan butter with the hot sauce. You can pour the buffalo sauce directly on the cauliflower, but it will soften the crust. If you want to keep them super crispy, simply serve the buffalo sauce on the side and dip as you go.

These are perfect served with my Vegan Blue Cheese Dip.

We now have organic seedlings for sale in store ~ $5 for a tray of 6.
Let us know what plants you want and we will get the seedlings going.

Events ahead:

  • Saturday Market – The Old Packhouse Market Kerikeri (Every Saturday) from 8am ~ fresh orange juice, fresh vege juice blends, smoothies, smoothie ice blocks
  • Sunday Market – The Old Packhouse Market Kerikeri (Every Sunday) from 8am ~ fresh orange juice, fresh vege juice blends, smoothies, smoothie ice block

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