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 Top 10 Cauliflower Health Benefits, Gobi Healthy Recipes


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Top 10 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, 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

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

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 Cauliflower 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 SubziCauliflower 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 :
Cauliflower 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

Grilled Cauliflower Recipe

9. Important for women :
Being rich in Indoles, Gobi and other Cruciferous Vegetables  like broccolikaleradishbrussel sproutsred 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

Cauliflower and Spinach Dip

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

Cauliflower and Oats Tikki



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)


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

Cauliflower Greens and Besan Muthia

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!

10 Cauliflower Benefits Healthy Cauliflower Recipes

Ever thought of using cauliflower greens to make a mouth-watering snack? Well, here is a unique recipe that uses yellow moong dal and cauliflower greens to make sumptuous appe. Cauliflower greens are a rich source of iron, which helps you stay energetic all day long. Although very easy to make, the Moong Dal and Cauliflower Greens Appe requires a little pre-planning of soaking the dal. Make the appe just before serving, as they stiffen over time.
cauliflower oats tikki recipe | mixed vegetable tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet | with 43 amazing images. cauliflower oats tikki recipe | mixed vegetable tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet is a healthy substitute for fried tikkis. Learn how to make mixed vegetable tikki. To make cauliflower oats tikki, heat 1 tsp of oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes. Transfer the onions into a deep bowl, add the cauliflower, french beans and carrots, mix well and mash lightly using a potato masher. Add all the remaining ingredients, mix well and keep aside for 10 minutes. So the oats absorb all the flavours and binds well. Divide the mixture into 16 equal portions and shape each portion into a 50 mm. (2") flat round tikki. Heat the non-stick tava (griddle) and grease using ¼ tsp of oil. Cook each tikki on a slow flame using 1/8 tsp of oil, till they turn crisp and golden brown in colour from both the sides. Serve immediately with healthy green chutney. Normally tikkis are made by binding assorted ingredients with mashed potatoes. Here in mixed vegetable tikki we have used low calorie cauliflower with fibre-rich oats for that purpose! Two unusual ingredients, combined with colourful veggies results in a top-class tikki that will enthral you. The vegetables add to the fibre, vitamin and antioxidant content of this snack, while the mint and coriander pool in vitamin C apart from imparting a tantalizing aroma and flavour to the healthy cauliflower tikki for weight loss. This delightful snack is cooked on a tava with minimal oil to reduce the nutrient loss and calorie count. Diabetics and heart patients and all those aiming a healthy lifestyle can opt for this snack. Tips for mixed vegetable oats. 1. Boil cauliflower, carrots and french beans together when making the tikki. It will save time. 2. Always roast your oats when used in tikkis. They give a lovely taste to the tikki. 3. 1/2 cup of quick cooking rolled oats give 1/2 cup of oats flour plus 1/2 tablespoon. Enjoy cauliflower oats tikki recipe | mixed vegetable tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet | with step by step photos.
cauliflower greens and besan muthia recipe | phool gobhi besan muthia | Indian style steamed muthia | healthy breakfast | with 23 amazing images. How often we find ourselves picking lush cauliflowers at the market, only to quickly discard the greens and stow the cauliflower head alone into the fridge! Well, this recipe will help you discover the goodness of this often unused part of the cauliflower. We have experimented with it and presented it here in the form of Indian style steamed muthia. To make cauliflower greens and besan muthia, combine the cauliflower greens, besan, whole wheat flour, chilli powder, turmeric powder, sugar, oil, coriander and salt in a deep bowl, mix well and knead into a soft dough using enough water. Divide the dough into 2 equal portions and shape each portion into a cylindrical roll of approximately 150 mm. (6") in length and 25 mm. (1") in diameter. Arrange both the rolls on a greased sieve and steam in a steamer for 10 minutes. Remove and keep aside to cool slightly for 10 minutes. Cut each roll into 12 mm. (½”) slices and keep aside. For the tempering, heat the oil in a broad non-stick pan and add the mustard seeds, sesame seeds and asafoetida and sauté on a medium flame for 30 seconds. Add the muthia pieces, toss gently and cook on a medium flame for 2 minutes, while stirring occasionally. Serve immediately with green chutney. The greens are a great source of iron and folic acid, which are must-have nutrients for mums-to-be. Iron helps in building haemoglobin levels and folic acid is important for the brain development of the baby. The phool gobhi besan muthia is a tasty and healthy steamed breakfast, which will help you boost your iron and folic acid reserves and build up your haemoglobin stores. You will also thoroughly relish the yummy texture and lingering flavour of these traditionally-tempered muthias. These muthias are also a very good source of fibre, thus from weight-watchers to heart patients all can enjoy this healthy breakfast recipe. For diabetics we recommend to restrict the serving size to half. Fibre also helps to add satiety and cleanse our system thereby preventing constipation. Tips for cauliflower greens and besan muthia. 1. Do not forget to grease the steamer plate. 2. After steaming, always allow the muthia to cool before making pieces, otherwise they will stick to the knife and you will not get uniform pieces. If you are looking out for more nutritious iron rich recipes for pregnancy check these out Chawli Masoor Dal, Nachni Ladoos, Ragi and Oat Crackers and Matki and Jowar Paratha. Enjoy cauliflower greens and besan muthia recipe | phool gobhi besan muthia | Indian style steamed muthia | healthy breakfast | with step by step photos.
Indian cauliflower stir fry recipe | 15 minute cauliflower stir fry | healthy cauliflower stir fry | low carb cauliflower stir fry | with 11 amazing images. Indian cauliflower stir fry recipe is a simple recipe which can be enjoyed as main meal for lunch or dinner or even evening snack time. It is quick to make too, thus named 15 minute cauliflower stir fry. Learn how to make healthy cauliflower stir fry. To make low carb cauliflower stir fry, heat the oil in a deep non-stick pan and sauté the cauliflower along with some salt. Cover with a lid and cook the cauliflower for about 8 minutes. Keep tossing in between to avoid the cauliflower from being burnt. Sprinkle some water and again cook for 2 to 3 minutes. Finally add some garlic powder, salt and black pepper powder and toss well. The stir fry is ready. Cauliflower is a low carb veggie and a smart choice for those on weight-loss diet. All you need to do is not fry it. Sauté it as done in the recipe of Indian cauliflower stir fry recipe. It also abounds in vitamin C which helps to add glow to your skin, build your immune system to fight against diseases and protects the lining of your eyes as well. Of course, some amount of Vitamin C is lost in cooking, but you will benefit from the remaining. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccoli, kale, radish, brussel sprouts, red cabbage maintain Estrogen balances. Estrogen hormone is more important to women and also called the female sex hormone which is crucial for reproductive development. So don’t miss on trying out this healthy cauliflower stir fry. 15 minute cauliflower stir fry is relished best off the tava. Serve as a side dish with Hakka Noodles or Chinese Fried Rice . Enjoy Indian cauliflower stir fry recipe | 15 minute cauliflower stir fry | healthy cauliflower stir fry | low carb cauliflower stir fry | with step by step photos.
The pleasing bitterness of fenugreek leaves goes beautifully with the creaminess of cauliflower and the mild sweetness of carrots. This thoughtful assortment of veggies becomes all the more desirable when combined with a lip-smacking white gravy made of onions, milk and myriad spices.
Methi and cauliflower add an interesting little twist to the traditional plain jowar rotis. The healthy rotis along with a bowl of low-fat curds and khichdi makes a complete nourishing meal for diabetics and people with heart disease.
Cooked with minimal oil, this irresistibly tasty dish easily classifies as healthy too! A combination of low-carb cauliflower and succulent, juicy green peas is perked up with aromatic spices, tangy tomatoes and peppy garam masala to make a mouth-watering subzi that you can enjoy with whole wheat phulkas . The cauliflower is grated to reduce the cooking time, but if you do not like it so fine, you can cut it into small florets. We have used garam masala as it is readily available all over the world, but if you can lay your hands on it, try making this Grated Cauliflower with Peas using Kitchen King Masala for a more enticing flavour.
As soon as you taste this Cauliflower Stir-Fry, you are sure to wonder how a sober vegetable turned into such an exciting ingredient! The magic is all thanks to the classic flavour bestowed by kasuri methi, with a little help from tomatoes and coriander too. You are sure to notice the presence of coriander in this recipe, as it is used in much higher quantities as a key ingredient rather than as a standard garnish. Despite the exotic flavour and texture, the best part is that this dish can be made easily with readily available ingredients. So, go ahead and give it a shot right away!
Don't settle for bland bajra rotis! Feast on these delicious Bajra and Cauliflower Rotis instead. The grated garlic and spring onions really rev up the flavour of these rotis. Ensure that you roll the rotis immediately once the dough is kneaded; else it may turn soft and pose a problem while rolling. These rotis are cooked on a direct flame to avoid the use of oil and make them crisp. Bajra and Cauliflower Roti can be enjoyed with just chutney and pickle or with a bowl of dal for a satiating meal.