Top 10 phool gobi, cauliflower health benefits, Nutritional Information + Healthy Indian Gobi recipes

Top 10 Cauliflower Health Benefits, Healthy Indian Gobi Recipes |  Cauliflower is one vegetable that is available in plenty in the market. While it used to be restricted to a season earlier, nowadays it is available throughout the year, though the price may fluctuate depending on the season. White in colour and shaped like a flower, this vegetable has the power to beckon from the stands and attract anybody to buy it!

If you do end up buying it, be happy, because it is a handy and healthy veggie. Also known as gobhi or gobi, it fits aptly into a range of dishes, ranging from Soups, subzis and pulaos to Parathas and snacks. What is more, it can also be used in continental recipes, and innovatively used to thicken sauces and gravies instead of unhealthy plain flour.

Top 10 Health Benefits of Cauliflower, Phool Gobi

1. Low Carb :
Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels. One cup of cauliflower has only 2.9 grams of carb. Lettuce and Cauliflower Soup is a perfect delicacy for a healthy life style.

Lettuce and Cauliflower Soup

2. Weight Loss :
One cup of Cauliflower contains only 22 calories and is an excellent vegetable for your health.

Eat it often without guilt. It will add bulk to your diet and will make you feel fuller when tried in the form of Quick Cauliflower Stir-fry. You will feel satiated for a longer period and refrain from eating extra calories making it a essential vegetable in your weight loss. 

Quick Stir Fry Cauliflower

3. Rich in Vitamin C :
One cup Cauliflower provides you 100% of your daily recommended allowance of Vitamin C. This helps in building immunity and gives great defense against coughs and colds ⁽¹⁾. Do not overcook as vitamin C is destroyed with heat, thus you may lightly sauté to preserve the Vitamin C.

4. Rich in Antioxidants :
Being rich in Antioxidant phool gobi helps remove harmful substances called free radicals from our body ⁽²⁾. These free radicals need to be neutralized in the body as they comes in lots of different grades and you need to neutralize that by consuming different antioxidant rich foods. Only one food will not do the trick. But remember to consume a rainbow of colorful vegetables and fruits daily. Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Cauliflower greens are also a good source of antixodiants. Try them in the form of Cauliflwer Greens Methi and Palak Subzi.

Cauliflower Greens, Methi and Palak Healthy Subzi

5. Iron absorption :
Cauliflower being rich in Vitamin C, helps in at the absorption of Iron in the blood boosting hemoglobin count ⁽³⁾ and producing more energy.

6. Good for Bones :
phool gobi is rich in Vitamin K which is good for bone metabolism. Bone metabolism is a continuous process where mature bone tissue is removed from the skeleton and replaced by new tissue. When injuries occur to the bone like fractures or bruises, then Vitamin K kicks in to heal the injury. Vitamin K prevents loss of bone density and preventing the onset of Osteoporosis  ⁽⁴⁾.

7. Eye health :
All Cruciferous vegetables like Kale, Broccoli, Cauliflower and Cabbage are rich in sulforaphane which protects the retina from blindness and macular degeneration ^{(5) (6) (7)}.

8. Helps Blood Clotting :
Cauliflower is rich in Vitamin K which is crucial role in blood clotting ⁽⁸⁾. Helps clot wounds and bleeding as a result of it. Grilled Cauliflower is an interesting way of gaining this nutrient.

Grilled Cauliflower Recipe

9. Important for women :
Being rich in Indoles, Gobi and other Cruciferous Vegetables  like broccoli, kale, radish, brussel sprouts, red cabbage maintain Estrogen balances (9). Estrogen hormone is more important to women and also called the female sex hormone which is crucial for reproductive and sexual development. COmbine it with another vitamin A rich source spinach to create Cauliflower and Spinach Dip. 

Cauliflower and Spinach Dip

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10. Anti-Carcinogenic :
Cruciferous vegetables like Kale, Broccoli, Gobi and Cabbage when eaten, contain glucosinolates which help fight off bacterial and fungal infection in the body. Cruciferous vegetables contain phytochemicals that have been linked to lowering the risk of lung cancer, colon cancer, breast cancer, prostate cancer, ovarian cancer and bladder cancer ^{(10) (11) (12) (13)}.  Try it in the form of Cauliflower and Oats Tikki.

Cauliflower and Oats Tikki

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Nutrition Information for Cauliflower, Gobi

Nutritional Information for 1 cup Cauliflower florets
One cup of Cauliflower florets is 74 grams.
RDA stands for Recommended Daily Allowance.

22 Calories
1.92 grams of Protein
2.96 grams of Carbs
0.29 grams of Fat

41.4 mg Vitamin C = 103% of RDA (about 40 mg)

102 mcg of Vitamin K = 85.1% of RDA (about 120 mcg)

2.73 grams of High Fiber = 10.9% of RDA (about 25 to 30 grams)

42.1 mg of Phosphorus = 7.03% of RDA (about 600 mg for adult)

0.074 mg of Riboflavin, Vitamin B2 = 6.7 % of RDA (about 1.1 mg)

0.74 mg of Vitamin B3, Niacin = 6.1% of RDA (about 12 mg)

0.91 mg of Iron (Fe) = 4.5% of RDA(about 20 mg for women)

13.32 mg of Magnesium (Mg) = 3.8% of RDA (about 350 mg )

.29 mg of Zinc = 2.96% of RDA (about 10 to 12 mg)

0.029 mg of Vitamin B1, Thiamine = 2.4% of RDA (about 1.2 to 1.5 mg)

24 mg of Calcium (Ca) = 2.4% of RDA (about 1000 mg)

102 mg of Potassium (K) = 2.1% of RDA (about 4,700 mg)

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Healthy Indian Cauliflower recipes, gobi recipes

Know what? Even the greens, which we generally throw away, are loaded with Calcium. The folic acid in these greens will help prevent anemia and keep you fit and fine. It is also loaded with antioxidants that keep cancer and other diseases at bay. So, next time, don’t strip off the cauliflower greens and throw it off. Use it to make parathas or subzis. Even if you find the veggie too tasty and have a bit too much, you need not worry because the fiber in it will help improve your digestion.

Cauliflower Greens and Besan Muthia

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Enjoy 10 handy and tasty cauliflower recipes ranging from Rotis and muthia to tikkis and appe. You will find that the recipes are very tasty, and sure to be loved by all your family and friends. Have a go at these and other recipes on our website!

Happy Cooking!