Nutritional Cards | Cauliflower

Benefits:

• Nutrient-Rich - High in essential vitamins and minerals, which can help improve mental agility, cognitive function, and immune system defenses.
• Low in Calories - Can reduce symptoms of Hyperglycemia, and aids in weight loss.
• High in Fiber - Can help reduce the risk of constipation, gastroesophageal reflux disease (GERD), and diverticulitis.
• Antioxidant Properties - Reduces inflammation and the risk of Heart Disease and Cancer.
• Rich in Choline - Supports brain development and cognitive function.

How to Prepare:

• Steamed - Retains most nutrients.
• Roasted - Nutty flavor and crispy texture.
• Grilled - Smoky flavor with herbs and spices.
• Sautéed - Quick and perfect for stir-fries.
• Mashed - Low-carb alternative to mashed potatoes.
• Riced - Used as a substitute for regular rice.

Recipe

Ingredients:

• 1 large head of cauliflower, cut into florets
• 3 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

Instructions:

• Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.
• Wash, dry, and cut cauliflower into bite-sized florets.
• Toss cauliflower with olive oil, garlic powder, paprika, salt, and pepper.
• Spread on the baking sheet in a single layer.
• Roast for 25-30 minutes, stirring halfway, until golden and tender.
• Drizzle with lemon juice if desired, garnish with parsley, and serve hot.

Created by Eli Cruz MS, Lifespan, Nutrition & Dietetics