Cauliflower: Raw and cooked. Fresh cauliflower has 30 percent more protein and many different types of antioxidants such as quercetin. Raw cauliflower keeps the most antioxidants overall, but cooking cauliflower increases indole levels. Don't boil cauliflower in water because that loses the most antioxidants.
When it comes to nutrition, cauliflower is a superstar. It's high in vitamins C and K, and is also a good source of folate, which supports cell growth and is essential during pregnancy. Cauliflower is fat-free and cholesterol-free. And it's low in sodium.
One cup of raw cauliflower is chockful of vitamins, nutrients, and fiber—all for just 30 calories and five grams of carbohydrates, according to the U.S. Department of Agriculture (USDA). It also contains anti-aging, anti-inflammatory, and anti-cancer properties.
Steaming retains most of the nutrients like niacin, beta carotene, pantothenic acid as well as Vitamin C (benefits of Vitamin C) that are found in vegetables. Since they are water soluble, steaming helps leaching them in water and getting absorbed.
Good vegetables to steam – Broccoli, spinach and other leafy greens; cauliflower, asparagus, carrots, green beans, small potatoes and artichokes. Veg to avoid steaming – Any large chunks of hard veg, such as potatoes, squash or celeriac.
For those looking for weight loss, boiled veggies should be there in their everyday diet as they are very low in calories and high in nutrients. Also, boiled veggies are rich in dietary fibre which helps in weight loss.
If your veggies are too mushy, try steaming uncovered for a shorter amount of time. Steaming is a healthy method of cooking because it adds no fat or calories. Steaming food in the microwave is easy. Using a microwave safe dish, put a little water in the bottom with the food and heat until the food is cooked through.
Broccoli has more calories, protein, lipids, and carbs than cauliflower. On the other hand, cauliflower has more sugars, and broccoli has more dietary fibre. Broccoli has more vitamins and minerals, including vitamin E, K, A, and C, as well as calcium, iron, zinc, and phosphorus.
Cauliflower rice is considered healthier than rice because it's lower in calories and carbohydrates, is a good source of fiber, higher in B vitamins, higher in vitamin C, higher in vitamin K1, and some minerals.
Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.
Unlike chicken wings, cauliflower is free of cholesterol and low in fat and saturated fat. It's also packed with fiber and antioxidants, making it a powerful food for heart health!
Boiling and cooking vegetables in high temperatures or in water decreases their nutrient level. Water soluble vitamins like Vit C and B vitamins are often lost during these cooking methods. Minerals like potassium, phosphorus, calcium , magnesium, iron and zinc may be reduced by up to 60-70 percent.
Researchers found steaming kept the highest level of nutrients. “Boiling vegetables causes water soluble vitamins like vitamin C, B1 and folate to leach into the water,” Magee said.
Steaming is a healthy way to prepare food, according to Dudash. “While boiling involves submerging the vegetables completely underwater, therefore causing some nutrients—like vitamin C and B vitamins, as well as antioxidants—to leach out into the water, steaming helps retain more of these nutrients,” says Dudash.
One disadvantage of steaming food is that it can take longer to cook than other cooking methods. This is because the water in the steam pot needs time to reach a boil and cook the food. Another one is that it can create moisture retention.
The steaming method does not require cooking with oil therefore it avoids producing unwanted fats. The resulting dishes are very light, healthier and gentle on the palate. When cooking fish and chicken, the steam dissolves the fat, making food lower in calories and more easily digestible.
“Vegetables are considered a free food, meaning you can eat unlimited amounts and still lose weight.”