Health benefits of eating cauliflower

Did you know that this cruciferous veggie is not only delicious but also packed with loads of health benefits? Yep, you heard that right! Here are some reasons why you should consider adding cauliflower to your diet:

High in Nutrients: Get your daily dose of vitamins and minerals from cauliflower, including vitamin C, vitamin K, vitamin B6, folate, and potassium.

Anti-Inflammatory: Say bye-bye to inflammation with cauliflower’s sulforaphane, glucosinolates, and indole-3-carbinol, which have been shown to have anti-inflammatory properties.

Digestive Health: Feeling backed up? Cauliflower’s got your back! The fiber in cauliflower can help regulate bowel movements, prevent constipation, and even reduce the risk of colon cancer.

Heart Health: Give your ticker some love with cauliflower’s antioxidants and anti-inflammatory compounds that can help reduce the risk of heart disease by lowering cholesterol levels and improving blood pressure.

Cancer Prevention: Keep cancer at bay with cauliflower’s sulforaphane and other compounds that have been shown to have anti-cancer properties, especially in preventing prostate, colon, and breast cancer.

Brain Health: Get your noggin in tip-top shape with cauliflower’s choline content, which is essential for brain development and function.

Weight Management: Cauliflower is a low-calorie, low-carbohydrate vegetable that’s rich in fiber and water content, making it a superfood for weight management.

With all the great benefits, it would be silly of us not to eat it right? So, here comes the big questions …

Why Do People Hate Cauliflower?

Although cauliflower is packed with numerous health benefits and is a versatile ingredient in cooking, some people simply can’t stand the taste or smell of this cruciferous vegetable, and obviously, my husband is one of those people.

For some, the strong odor and bitter taste can be overwhelming, making it an unpleasant experience to eat. Others may have had a bad experience with cauliflower in the past, such as being served overcooked or under-seasoned cauliflower, which can leave a negative impression. Additionally, some individuals may have a genetic predisposition to finding the taste of cruciferous vegetables like cauliflower bitter or unpleasant. Despite this, there are many ways to prepare cauliflower that can appeal to even the pickiest eaters, such as roasting, grilling, or mashing it with spices and herbs to create a flavourful and nutritious dish.

In my case, I have tried several ways for Yannis to consume cauliflower, and only two methods succussed. One is cauliflower dumplings, the other is the good old sweet and sour.

In this article, I am going to introduce the Chinese sweet and sour version of cauliflower (糖醋菜花 táng cù cài huā), which made my Yannis’ eyebrow raise, and actually enjoyed eating it.

Ingredients for Sweet & Sour Cauliflower

Making this recipe is surprisingly simple so, naturally, the ingredient list is not that long. As you’d expect, the star of the show is the cauliflower itself. You can work with pretty much any kind of regular cauliflower.

The best way to know if you’ve got a good batch is to look at two things: firmness and tightness. The florets of your cauliflower need to be firm to the touch. Not much softness. They also need to be tightly packed with minimal to no gaps. You can also tell your cauliflower is good by looking at the color. White cauliflower should be pale with no black or “sunburnt” coloring anywhere.

Once you’ve got your head of cauliflower picked out, all you need are some common ingredients to make this astonishingly good dish.

Cauliflower balls

• 400g Cauliflower
• 1 cup all-purpose flour
• ½ cup cornstarch
• 1 tsp baking powder
• ½ tsp salt
• 1 cup water
• Vegetable oil for frying

Sweet & Sour Sauce

• 1 clove of garlic
• 3 tbsp sugar
• 2 tbsp ketchup
• 3 tbs dark rice vinegar
• 1 tbsp soy sauce
• 3 tbsp water
• 1 tbsp cornstarch

Extra veggies

Here you can go with my list or use pretty much any other veggies you like.

• 30g fresh pineapple
• ½ bell pepper
• Spring onion for garnish

How to Cook Sweet & Sour Cauliflower

Now that you’ve assembled your ingredients, it’s time to get cooking.

1. Break cauliflower head into smaller pieces, wash and boil in hot water for 2 minutes, and let cool and dry (boiling cauliflower can help to remove some of the bitter compounds that are naturally present in the vegetable, which can enhance its flavor.)
2. Make the batter with 1 cup of all-purpose flour, ½ cup of cornstarch, 1 teaspoon of baking powder, 1.2 teaspoons of salt, and 1 cup of water, mix well until the texture is smooth and without any lumps.
3. Put the dried cauliflower into the batter, and coat evenly.
4. Mix 3 tbsp sugar, 2 tbs ketchup, 3 tbs dark rice vinegar, 1 tbs soy sauce (if you are allergic to soy, you may skip this, and add a bit more salt for the flavor), 3 tbs fresh water, 1 tbs cornstarch in a container, stir well, set it aside.
5. Cut 30g fresh pineapple and ½ bell pepper into bite-size pieces, and set aside.
6. Heat up the frying oil to between 350°F (177°C) and 375°F (190°C), shake off the excess batter, and carefully place the coated cauliflower in the oil to fry.
7. Take the fried cauliflowers out when they are nicely browned and re-fry them again until they are in nice golden color.
8. Take your wok or a big saucepan, heat up 1 – 2 tbs of vegetable oil, chop 1 clove of garlic while the oil is heating up, drop the garlic in, and stir fry until the nice aroma comes out.
9. Gently put in your chopped fresh pineapple and bell pepper into the saucepan, and cook for 1 minute.
10. Mix the sweet and sour sauce well and add it to the saucepan, keep stirring until thickens.
11. Add the cauliflower balls in, and give them a good toss around, so the sauce is evenly coated on the cauliflower balls.
12. Plate and spread some finely chopped spring onion for presentation.

Ready to serve and make sure to enjoy it while it is still warm. I love to pair it with some brown rice, but it also goes well with fried rice or noodles [IMG_6673]. 请慢用 (qǐng màn yòng )！

Now it’s your turn!

And there you have it! You’ve learned how to make a sweet & sour cauliflower dish that will surely convert the pickiest of haters in your home or friend group. Give it a go yourself and be sure to snap a photo and tag us on Insta!

Hate Cauliflower? Try This Sweet & Sour Recipe

Recipe by LinCourse: MainCuisine: ChineseDifficulty: Easy

Servings

2

servings

Prep time

15

minutes

Cooking time

20

minutes

This recipe shows you how to make a simple and delicious sweet & sour cauliflower dish.

Ingredients

• Cauliflower balls

• 400g Cauliflower

• 1 cup all-purpose flour

• ½ cup cornstarch

• 1 tsp baking powder

• ½ tsp salt

• 1 cup water

• Vegetable oil for frying

• Sweet & Sour Sauce

• 1 clove of garlic

• 3 tbsp sugar

• 2 tbsp ketchup

• 3 tbsp dark rice vinegar

• 1 tbsp soy sauce

• 3 tbsp water

• 1 tbsp cornstarch

• Extra veggies

• 30g fresh pineapple

• ½ bell pepper

• Spring onion for presentation

Directions

• Break cauliflower head into smaller pieces, wash and boil in hot water for 2 minutes, and let cool and dry (boiling cauliflower can help to remove some of the bitter compounds that are naturally present in the vegetable, which can enhance its flavor.)
• Make the batter with 1 cup of all-purpose flour, ½ cup of cornstarch, 1 teaspoon of baking powder, 1.2 teaspoons of salt, and 1 cup of water, mix well until the texture is smooth and without any lumps.
• Put the dried cauliflower into the batter, and coat evenly.
• Mix 3 tbsp sugar, 2 tbs ketchup, 3 tbs dark rice vinegar, 1 tbs soy sauce (if you are allergic to soy, you may skip this, and add a bit more salt for the flavor), 3 tbs fresh water, 1 tbs cornstarch in a container, stir well, set it aside.
• Cut 30g fresh pineapple and ½ bell pepper into bite-size pieces, set aside.
• Heat up the frying oil to between 350°F (177°C) and 375°F (190°C), shake off the excess batter, and carefully place the coated cauliflower in the oil to fry.
• Take the fried cauliflowers out when they are nicely browned and re-fry them again until they are in nice golden color.
• Take your wok or a big saucepan, heat up 1 – 2 tbs of vegetable oil, chop 1 clove of garlic while the oil is heating up, drop the garlic in, and stir fry until the nice aroma comes out.
• Gently put your chopped fresh pineapple and bell pepper into the saucepan, and cook for 1 minute.
• Mix the sweet and sour sauce well and add it to the saucepan, keep stirring until thickens.
• Add the cauliflower balls in, and give them a good toss around, so the sauce is evenly coated on the cauliflower balls.
• Plate and spread some finely chopped spring onion for garnish.

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