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Cauliflower

Colorful vegetables are often thought of as more nutritious than paler, less colorful vegetables. Not always true! Cauliflower, the least colorful vegetable, has several nutritional benefits. It is a good source of folacin—a nutrient needed in greater amounts by dialysis patients. Cauliflower also contains 1.7 grams dietary fiber (the recommended daily goal for fiber is 25 grams or more). Additionally, cauliflower is a member of the cruciferous vegetable family, known to reduce cancer risk when consumed on a regular basis. Cauliflower is naturally low in calories, carbohydrate, fat, sodium, phosphorus, and potassium. Check out the nutrient chart below to compare the numbers:

Cauliflower Nutrient Comparisons:

Cauliflower
˝ cup portion

Calories

Fiber,
g

Sodium,
mg

Potassium,
mg

Phosphorus,
mg

Cauliflower, raw,
1 inch pieces

12

1.2

15

152

22

Cauliflower, fresh, boiled, 1 inch pieces

14

1.7

9

88

20

Cauliflower, frozen, boiled, 1 inch pieces

17

2.0

16

125

22

Cauliflower, carrots & snow peas, frozen, boiled

27

2.0

23

153

27

Broccoli, cauliflower, & carrots, frozen, boiled

23

2.0

27

160

27

Culinary Kidney Cooks Creamy Cauliflower Bake

98

1.2

129

200

55

Cauliflower with cheese sauce, frozen

90

1.0

480

240

88

Bolded values indicate high levels, not suitable for most dialysis diets.  Check with your renal dietitian.  

(Click here for a printer-friendly version of the table above.)

Cauliflower Facts:

Did you know?

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Cauliflower is white because the leaves around it protect the head from sunlight. Chlorophyll, which gives green color, will not develop without sunlight.

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The head of cauliflower is known as the ‘curd’ of the plant.

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California and New York are the major cauliflower growing states in the USA.

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Choice cauliflower heads are compact, white or creamy white with no spots or bruises.

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A medium sized cauliflower head (about 2 pounds), cooked, will serve 4 to 6 people.

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Refrigerated cauliflower will keep up to 5 days in the crisper.

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Lemon juice or vinegar added to the water will retain whiteness of boiled or steamed cauliflower.

To preserve folacin and reduce cauliflower odor, limit cooking time as follows:

Boiled 

florets 3-5 minutes, whole head 10 minutes

Steamed         

florets 3-5 minutes, whole head 15 minutes

Microwaved   

florets 3 minutes, whole head 5-7 minutes

Sauted 

florets, thin sliced 3-4 minutes

© CulinaryKidneyCooks.Com
Helpful Hints for the Weeks of February 1st, 2010.

See this week's Recipe of the Week for a great Culinary Kidney Cooks dialysis-compliant recipe!

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