Cauliflower: Low-Carb, High-Fiber Brassica with Versatile Uses

Cauliflower (*Brassica oleracea* var. *botrytis*) is a cruciferous vegetable with tightly packed white (or purple/orange/green) florets. Mild flavor and meaty texture make it a staple in low-carb and plant-forward cooking.

- **Vitamin C & K**; **folate** - **Fiber** for gut health and fullness - **Choline** supports metabolism and brain function - **Glucosinolates → sulforaphane** (formed when chopped/chewed) - Naturally **low in calories** and **low-carb**

- **Heart & vessels:** Fiber and antioxidants support cardiovascular health - **Immune & skin:** Vitamin C aids collagen and defenses - **Metabolic support:** Low energy density; helpful in weight management - **Cell protection:** Sulforaphane and other phytochemicals may combat oxidative stress

- **FODMAPs:** May cause gas/bloating in sensitive individuals—try smaller portions or cooking well - **Goitrogens:** Very large amounts of raw crucifers may affect thyroid in iodine deficiency; cooking reduces this - **Allergy:** Rare but possible cross-reactivity within Brassica family

- **Roast** florets with olive oil until caramelized - **Steam** or **stir-fry** for quick sides - Pulse into **cauliflower rice**, mash for **cauli-mash**, or blend into creamy **soups** - Great for **curries**, **pickles**, **steaks**, and as a **pizza crust** base

Cauliflower is a nutrient-dense, low-carb vegetable with broad culinary uses—gentle cooking and moderate portions maximize benefits and comfort.