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Goodbye Kale. Hello Cauliflower.

Posted by Joan Salge Blake  January 21, 2014 12:10 PM

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Last year, we couldn’t talk enough about kale.  We made kale chips, kale smoothies, and even wore T-shirts telling us to eat more of it.  Well, that was last year and now is now.  Kale will be playing a second fiddle to cauliflower this year, according to food experts.

Cauliflower is part of the cruciferous family of vegetables that includes broccoli, Brussels sprouts, and bok choy.   Cruciferous vegetables contain glucosinolates, which give them that very pungent aroma when you cook them.   Aroma aside, when you cook, chew and digest cruciferous vegetables, the glucosinolates are broken down to form active compounds such as indoles, nitriles, thiocyanates, and isothiocyanates, which may have anticancer properties, according to the National Cancer Institute.  Research suggests that these compounds may help fight cancer by protecting your cells from DNA damage, inactivating cancer-promoting compounds, stopping tumors from forming in the blood vessels, and also by having anti-inflammatory effects in your body.

How can you enjoy cauliflower?   Chefs this year will be steaming, stir-frying, mashing, roasting and even thickening soups with cauliflower.  Here are five recipes that deliciously showcase cauliflower’s versatility:

Chinatown Vegetable Melody

Source:  Produce for Better Health

Stir fry cauliflower along with broccoli, snow peas, red peppers and carrots for a colorful side dish.  Add some steamed shrimp and brown rice and you’ll have the perfect cancer-fighting meal.

Cauliflower and Fennel with Dijon-Cider Vinaigrette
Combine cauliflower with fennel for a perfect dinner side or for leftovers the next day in your lunchtime salad.

Source:  Eating Well

Cauliflower Steaks with Chimichurri

When it comes to cauliflower, it’s all in the slicing.  By cutting the cauliflower into thick slabs, you can roast them so that the end product tastes “meaty.”   Add some fresh herbs and a little jalapeno pepper for a kick. 

Roasted Cauliflower Pasta 
Source: MyRecipes

Roast it and toss it with pasta for a quick, satisfying inexpensive meal.  Use whole wheat pasta to increase the whole grains and fiber in your dinner.

 It may look creamy and fattening, but this soup is far from it.   The beauty of cauliflower is that when it is pureed, it will thicken a soup and fool your taste buds into thinking that each spoonful is too rich to be true.  Add a salad for a light, but filling dinner. 

Be well, Joan

If you have topic you would like me to cover on my blog, please email me at:

                                        Follow Joan on Twitter at:  joansalgeblake

Originally published on the blog Nutrition and You!.

This blog is not written or edited by or the Boston Globe.
The author is solely responsible for the content.

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About the author

Joan Salge Blake, MS, RD, LDN, is a clinical associate professor and registered dietitian at Boston University in the Nutrition Program. Joan is the author of Nutrition &You, 2nd Edition, More »

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