The Nutritional Value Of Steamed Cauliflower

Cauliflower is a vegetable most notable for its rounded white curds surrounded by a bed of leafy greens. This healthy vegetable is closely related to broccoli, Brussels sprouts, cabbage and turnips -- and similarly is good for you. Of the many ways to cook cauliflower, steaming it is one of the best, as it helps it retain its nutrients for optimal health.

About Cauliflower

Cauliflower is a cool season crop part of the Brassica family of vegetables. Though it's typically sold with a white head of curds, cauliflower comes in a variety of colors from lime green to orange to bright purple. Usually the curds are used in cooking and the leafy stems surrounding the cauliflower head are discarded.

Nutrition

Cauliflower is fat-free and cholesterol-free. A 100 g, or 3.5 oz., serving of steamed cauliflower also has only 23 calories, 4 g of carbs, 2 g of dietary fiber, 2 g of sugar and about 2 g of protein. This size serving also contains only 15 g of sodium. Cauliflower is a rich source of vitamin C with 44 mg in a 100 g serving, as well as 44 micrograms of folate.

Steaming Cauliflower

Steaming cauliflower helps retain more nutrients. Boiling can wash important nutrients away and sometimes more salt is added when boiling vegetables, increasing the sodium content unnecessarily. Also, some studies cited by the University of Warwick note that the Brassica family of vegetables contain substances called glucosinolates that may have cancer-fighting properties. When the University of Warwick researchers tested glucosinolate levels in cauliflower after boiling, more than 75 percent had been lost. Steaming and other cooking methods, such as microwaving and stir frying, however, helped retain glucosinolates in cauliflower and other vegetables.

Tips

When choosing white cauliflower, look for heads that are creamy colored and tightly packed and compact. Avoid cauliflower with brown spots and loose heads. The leaves surrounding the curds should be bright green and not wilting. You can refrigerate cauliflower in a plastic bag for up to five days. Cauliflower is a versatile food; you can eat it raw, steamed, microwaved, baked or roasted. You can add it to salads, top it with cheese as a side dish, or cook it with Indian spices for a tasty curry dish.