Health Benefits of Cauliflower,Plus how to Cook it With Rice and Chicken

Bayo Ajibola

Health Benefits of Cauliflower

Health Benefits of Cauliflower.Cauliflower is in season now so you can get it fresh. It boasts quite a number of nutrients and minerals even though its white colour doesn’t seem to say much. This vegetable, a cousin of broccoli, has some major health benefits to it so it should feature as often as possible in your diet.

It is also quite versatile so you can play around with it. It can be eaten raw, throw it in a salad to break down the green and add some texture. You can add it to a stir-fry and have it with spaghetti or even steam and season it and make mashed cauliflower instead of mashed potatoes.

Cancer fighting

Still on the Health Benefits of Cauliflower.It contains a sulphur compound, sulforaphane, which has been found to kill cancer stem cells and this slows the growth of a tumour.  A number of researchers are convinced that getting rid of cancer stem cells is the secret to keeping cancer in check. Cauliflower mixed with turmeric was found to have a positive effect on prostate cancer due to the combination with circumin in turmeric.

Minerals and vitamins

A singe serving of cauliflower will give you protein, riboflavin, thiamine, magnesium, vitamin B6, pantothenic acid, folate, manganese, phosphorus, potassium, vitamin K, fibre and 77% of the vitamin C you need per day.


Inflammation is good for your body but in acceptable amounts. This is one of the ways that your body warns you about an infection or insect bite. If your body gets inflamed with no real threat present, there could cause some damage to your system.

Cauliflower contains indole-3-carbinol (I3C) which is an anti-inflammatory compound. It deals with inflammation at the genetic level and therefore makes everything right from the basic level.

Improves heart health

Researchers have found that the sulforaphane in this and other cruciferous vegetables is very useful for regulating blood pressure and also improves kidney function. They believe that sulforaphane improves DNA methylation. This process is important for body cells to function normally and more so in the endothelium (inner lining of the arteries).


Cauliflower contains glucosinolates that stimulate the production of detox enzymes. It has antioxidants that are useful in phase 1 of detoxification. It also boasts nutrients that contain sulphur and these are useful in phase 2 detox.

Improved brain health

It contains one of the B vitamins, choline, which is useful for brain development. If taken during pregnancy, choline activates and improves brain activity of the foetus. This means that it could improve memory, learning and general brain function.

Proper digestion

It contains dietary fibre and this helps to move things along. The sulforaphane in cauliflower plays another role in your gut. It prevents Helicobacter pylori (a type of bacteria) from overgrowing in your stomach or clinging to your stomach wall.

Now to cook it!


  • 1 head of cauliflower
  • 2 cups rice (cooked)
  • A sprig of fresh rosemary
  • ¼ tablespoon turmeric
  • ½ kg chicken (boneless)
  • ½ cup chicken broth
  • 2 cups spinach (roughly chopped)
  • 1 onion
  • 1 large tomato
  • A little oil to cook
  • 1 seasoning cube


  • Remove the cauliflower from the stalk and break it into little florets.
  • Clean them and roughly blend them in a food processor for about 2 minutes. The result should be a somewhat smooth consistency.
  • Place the cooking oil in a pan until it heats up. Throw in the cauliflower and stir a little. Add turmeric, rosemary and a little black pepper to add some zing to the mixture. Throw in the rice and stir properly so that it mixes well and then set it aside.
  • Place a pan on the stove and place a tablespoon of cooking oil. Throw in the diced chicken pieces and season with salt and pepper. Let them cook through (about 5 minutes). Throw in the onions and tomato and the chopped spinach leaves. Throw in the chicken broth and seasoning cube and let it simmer for 5 minutes. Serve hot and enjoy!

Check out the Bitter Leaf And It’s Health Benefits

Bayo Ajibola

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