Ingredient spotlight: Cauliflower

Until the advent of cauliflower rice, the humble cauli was usually left out, thought of as dull and bland. At Chef Good, we know that cauliflower is anything but! And it’s not just about cauliflower rice; we love to include cauliflower in lots of our dishes, like a spicy veggie curry or a Moroccan inspired salad. Check in to see what’s on this week’s menu here.

We don’t just love cauliflower because it’s versatile and delicious, its nutrition profile is also quite impressive. Cauli is a low-calorie option that is full of almost every vitamin that you need!

We’ve got some cauliflower highlights to share with you. In one cup of cauliflower, you’ll find 77% of your Vitamin C RDI, 20% for Vitamin K and 14% for folate. And, as we said, that’s only the highlights!

So let’s delve a little deeper and discover some great benefits of adding more cauliflower to your weekly menu.

Full of antioxidants

How many times have we told you that antioxidants are the best? We’ve lost count. Recap: Antioxidants protect your cells from damaging free radicals and inflammation. Cauliflower includes LOTS of antioxidant phytonutrients including:

  • caffeic acid
  • beta-carotene
  • ferulic acid
  • quercetin
  • kaempferol
  • beta-cryptoxanthin
  • cinnamic acid
  • rutin

Take it up a notch by choosing purple cauliflower; studies have shown it to have an extraordinarily strong antioxidant potential due to its high concentration of anthocyanins. Why? It’s all about the pigment! Just another reason to eat from the rainbow when it comes to choosing fruit and veg.

Bonus: Along with fellow members of the cruciferous vegetable family, cauliflower has been shown to be unusually high in glucosinolates and isothiocyanates – two things linked to a decrease in cancer cell growth. Yes, thanks.

Have you heard of choline?

Choline is an essential nutrient (i.e. our bodies HAVE to have it) that many people have not only never heard of, but are also deficient in. The cup of cauliflower we mentioned earlier? It’s also going to give you between 8 and 11% of your RDI for choline. Win!

Choline plays a few different roles in our bodies including supporting cell membrane integrity, synthesising DNA, supporting metabolism, brain development, supporting the nervous system, and helping to prevent cholesterol from collecting in the liver.

Research shows that those who are deficient in choline may have a higher risk of neurological disorders and liver and heart disease.

Reduce inflammation

Cauliflower contains many anti-inflammatory compounds which are not only helpful for those with specific inflammatory diseases but are also important for staying in good health.

Our one cup of cauliflower has 77% of an important anti-inflammatory: Vitamin C. Vitamin C will help to reduce inflammation in the body and also boost our immunity.


Inspired to include more cauliflower in your diet? We’ve made it easy for you, simply order your meals through Chef Good and we’ll deliver the cauli-deliciousness to your door. Order now for delivery. 

Spread the love
Delivery Check       +
Win A Free Week Of Meals!