The cauliflower, despite its peculiar appearance, is a full-fledged representative of the cabbage genus. And the use of cauliflower confirms this identity. It is “colored” because its inflorescences are like flowers. Cauliflower is widely known for its beneficial properties.
Juicy inflorescences are consumed fresh, stewed, fried, but boiled cauliflower is considered to be the most useful and tasty. Avoiding the destruction of vitamins during processing helps cooking in the microwave, such cabbage can be served as a side dish, with other vegetables or with sauces.
Beneficial features
What are the beneficial properties of this vegetable and why it is advised to anyone who seeks to lose weight or just watch out for their food, let's understand.
Start with the fact that cauliflower is a very low-calorie product.
Useful properties of cauliflower:
- B1 (affects protein, fat and carbohydrate metabolism, stimulates the brain, maintains the tone of the heart muscle).
- B2 (controls the condition of the skin, nails and hair).
- B3 (supports heart health and blood circulation).
- B6 (improves the condition of the nervous system and performance).
- A (strong antioxidant).
C (regulates redox processes, participates in the synthesis of collagen and procollagen, the metabolism of folic acid and iron).- K (regulates the synthesis of blood proteins).
C (regulates redox processes, participates in the synthesis of collagen and procollagen, the metabolism of folic acid and iron).Cauliflower minerals include calcium, magnesium, iron, phosphorus, sulfur, potassium, zinc, and molybdenum. Vegetable is invaluable in maintaining the health of the cardiovascular system. With regular consumption of this vegetable, a person will become less susceptible to stress, depression, and will also be able to recover quickly after a working week.
We offer to watch a video about the benefits of cauliflower for human health:
Top 3 best recipes
Cauliflower is prepared quite simply, and the number of ways to cook it is tasty and healthy, replete with diversity. Here are some of them:
With cheese
Nutritional value (per 100 g of product):
Calories - 85 kcal.- Proteins - 4.6 g.
- Fat - 4.6 g.
- Carbohydrates - 6.1 g.
Calories - 85 kcal.Ingredients:
- Cauliflower - 1 pc.
- Hard cheese - 150 gr.
- Mustard - 1 tsp
- Sour cream - 100 ml.
- Onions - ½ pcs.
How to cook:
- Preparation begins with a preparatory stage. Cabbage needs to be washed and divided into florets. Grate the cheese on a coarse grater, and chop the onion with a knife.
- Next step. We take a container suitable for a microwave oven, preferably a glass one, and put cabbage blossoms in it, pour water over it. Then lightly add some salt water and add black pepper.
Be sure to cover the dish with a lid! We place in the microwave for 7 - 10 minutes on medium power until fully prepared.
- While the cabbage is prepared, you can start creating a sauce for it. To do this, mix sour cream, onion and mustard in a separate container, add other spices to taste. Stir well and the homemade sauce is ready for our dish.
- We take out the cabbage from the microwave, pour it with the prepared sauce, sprinkle with grated cheese on top and send it back to the microwave, but this time without a lid. After 3 - 4 minutes the dish will bake. After that, it can be decorated and served to the table, although unnecessary decorations will not be needed, because the inflorescences will be covered with a beautiful and appetizing crust.
Learn more about the recipes for cooking cauliflower with cheese in a creamy sauce here.
Under the milk-cream sauce
Nutritional value (per 100 g of product):
Calorie content - 89.8 kcal.- Belkov - 3.04 g.
- Fat - 4.6 g.
- Carbohydrates - 10 g.
Calorie content - 89.8 kcal.Ingredients:
- Cauliflower - 1 pc.
- Hard cheese - 150 - 200 gr.
- Milk - 250 ml.
- Butter - 50 gr.
- Flour - 1 tbsp. spoon.
Cooking:
- We disassemble the washed cauliflower into inflorescences, put it in a saucepan (glass or ceramic), add 3 - 4 tablespoons of salted water, cover with a lid. We place in the microwave for 10 minutes, cook at high power until the inflorescences are soft.
- The next step is to prepare the pot for cabbage. Melt the butter, pour in the milk and set on the fire, stirring, add the flour. Rub cheese and add a portion of the sauce to the consistency of pancake dough (sour cream of medium thickness). We observe how the cheese melts when the mixture becomes homogeneous, add salt and add seasonings to taste (we recommend black pepper and Provencal herbs).
- We put the finished cabbage into a dish with low sides and pour it with our sauce, sprinkle with the remaining cheese on top and put it in the microwave. Turn on the microwave + grill, cooking time - 20 minutes.
- Serve quickly until the dish is hot and covered with a delicate and crisp crust. Enjoy your meal!
More details about how to cook cabbage in a creamy sauce can be found here.
Marinade snack
Nutritional value (per 100 g of product):
Calorie - 130 kcal.- Belkov - 10 years
- Fat - 5 years
- Carbohydrates - 0 g.
Calorie - 130 kcal.Ingredients:
- Cauliflower - 500 gr.
- Honey - 1.5 tablespoons.
- Garlic - 4 cloves.
- Vinegar (6%) - 6 tbsp.
- Chili - 1 slice (2 cm).
- Salt - 2 tsp.
Cooking:
- We carry out a standard procedure: my, disassembled into inflorescences. Put it all in a container with a lid.
- Cooking marinade. In a container pour 500 ml. water and add salt, honey, vinegar, herbs, chopped garlic and spices (we recommend Provence or Italian herbs). Thoroughly stir until the salt is completely dissolved (more nuances about pickling cauliflower can be found here).
- Cauliflower pour marinade, covering it completely, put on top a few sprigs of dill.
- We put in the microwave, set the power to 700 W, the cooking time - 4 minutes.
- We take out and mix the cabbage, then send it back for another 3 minutes.
Shake the finished dish slightly and leave the cabbage off, but closed microwave and let cool.
Marinated crispy cabbage is ready! You can enjoy a sweet and sour and spicy-spicy taste! In addition, the cabbage will turn pink, which in itself is already unusual.
In this way, Cauliflower can be a nutritious side dish, a snack and a full dish., and most importantly - it is very useful and incredibly tasty! Experiment and enjoy the result for health and shape.
