Cauliflower is a versatile vegetable that is full of vitamins to boot. But can you eat cauliflower raw? Find out here!
Eating cauliflower raw: This is why the vegetable is healthy
Cauliflower has many nutrients, the vegetable is rich in B vitamins, vitamin C, and vitamin K. With just 22 kilocalories per 100 grams, it is also low in calories and contains virtually no fat. Also, cauliflower scores with minerals such as calcium, potassium, magnesium, and phosphorus. The relatively high fiber content ensures a long-lasting feeling of satiety.
Cauliflower also contains mustard oils known as glucosinolates, which are secondary plant compounds that have an antibacterial and anti-inflammatory effect. They are also the reason why raw cauliflower has a bitter taste.
To make cauliflower easier to digest, it is often recommended to cook the vegetable. However, some of the nutrients contained in cauliflower, such as vitamins B1 and C, are heat-sensitive and water-soluble, so they are destroyed during cooking or released into the cooking water. That's why you should eat cauliflower raw from time to time - it may sound unusual, but it tastes great!
How to prepare raw cauliflower
Raw cauliflower looks especially good in salads. You should first wash it carefully and then either grate the florets or cut them into thin slices. Dress it with a dressing of olive oil, lemon juice, salt, and bell pepper, and then add ingredients of your choice - for example, tomatoes, peppers, or olives.
Cauliflower rice makes a delicious low-carb side dish: Simply put the vegetable in a food processor or shave it into small pieces and serve as a substitute for rice or couscous. Shaved cauliflower also makes a great vegan ground meat alternative for bolognese.
Eat cauliflower raw: What you should keep in mind
In addition to the florets, you can also eat the stalk of cauliflower raw. However, you should peel and grate it beforehand, as it tastes more bitter and can be fibrous. Raw cauliflower leaves, on the other hand, are not suitable for consumption - but you can cook them and make a cauliflower puree or soup, for example. Wash them thoroughly beforehand and it's best to use only the inner leaves, as the outer ones can be woody.
People suffering from thyroid disease or acute iodine deficiency should rather avoid raw cauliflower. The vegetable is a cruciferous plant and contains goitrogenic substances that can inhibit the absorption of iodine by the thyroid gland.