All the Colors of the Rainbow – Cauliflower

CauliflowerThis post is part of a new series for Bekah’s Bites. We will be sharing nutrition tips about colorful fruits and vegetables. Think about rainbow colors when you choose your produce because those bright shades not only mean better flavor, it means they contain healthy nutrients.


Steamed, broiled, boiled, sautéed, stir-fried or microwaved, cauliflower can be the most flexible vegetable in the garden! It can become mashed “potatoes,” white “rice” or even pizza crust. Cauliflower itself comes in a rainbow of colors – purple, orange, white and broccoflower (which is light green and is a cross between broccoli and cauliflower). Cauliflower is closely related to broccoli and is interchangeable with it in many recipes. 

One medium-sized head of this white vegetable has 146 calories so it’s no wonder it has grown in popularity. Cauliflower traveled through the gardens of Spain, France and Italy after being introduced from Syria in the 12th century. From Louis XIV’s table to England then to India in 1822, the vegetable found a new home in America later in the 19th century.

cauliflower-1Cauliflower’s bumpy exterior hides great nutrients like being high in calcium, magnesium and potassium as well as a good source of folic acid. Vitamins K, B and C make healthy showings in this vegetable as well. Being in the same family as broccoli, cabbage, and kale, cauliflower has similar health benefits such as:

  • Boosting heart and brain health
  • Easing inflammation
  • Improving digestive health
  • Fighting cancer

Cauliflower has many colors, names and ways it can be prepared, and all of those ways lead to better health. In this week’s Easy Friday lunch, we encourage you to get out your slow cooker and enjoy a hearty soup using this multifaceted vegetable.


Cooking tip

Cauliflower Balls
Cauliflower Balls

Cauliflower can be stored up to seven days and should not be rinsed until right before you are ready to cook it. Wash cauliflower with salt or vinegar water to remove all the dirt. Cauliflower may give off a weird smell when being cooked. Don’t worry, cooking it until it’s crisp will reduce this scent.