Cauliflower
Cauliflower ~ A White Knight Against Cancer
Healing Power... Can Help:
Inhibit tumor growth Boost the immune system
Mark Twain once called cauliflower "a cabbage with a college education" a bit more refined, perhaps, but essentially the same plain-Jane vegetable. What Twain didn't know is just how valuable this super vegetable is in our quest for good health. (If he had, Huckleberry Finn and Jim might have spent their days eating this veggie raw, instead of greasy catfish fillets.) Like other members of the cruciferous family, this super vegetable is loaded with nutrients that seem to wage war against a host of diseases, including cancer. It's also an excellent source of vitamins and minerals that are essential for keeping the immune system strong. Formidable Florets Although cauliflower's darker-hued brother, broccoli, has gotten most of the attention for its healing potential, this super vegetable is also generously endowed with cancer-preventing powers. In fact, it's one of the most powerful healing foods you can buy. Researchers have found two potent munitions in cauliflower's cancer fighting arsenal: the phytonutrients sulforaphane and indole-3-carbinol, or IC3.
Food Alert
Getting the Gout
Michelangelo, Leonardo da Vinci, and Henry VIII all had one thing in common. They should have stayed away from cauliflower. If you have gout, like they did, you should, too. It contains amino acids called purines that break down into uric acid in the body. The uric acid crystals can trigger a painful case of gout, a form of arthritis that occurs when the sharpedged crystals jab into the joints, causing pain and swelling. If you have gout and can't eat this particular super vegetable, you can still get the same cancerfighting benefits from its cruciferous siblings like broccoli, cabbage, and brussels sprouts, which contain lower concentrations of purines. These compounds, which are found in all cruciferous vegetables, may be the reason that studies consistently show that folks who make a habit of crunching crucifers are less likely to get cancer. In one study, 145 laboratory animals were exposed to high doses of an extremely powerful cancer-causing agent. Of those, 120 were given high levels of protective sulforaphane. Fifty days later, 68 percent of the unprotected animals had breast tumors, compared with only 26 percent of those that received the sulforaphane. Sulforaphane works by stepping up the production of enzymes in your body that sweep toxins out the door before they can damage your body's cells, making them cancerous. Cauliflower's other tumor-squelching compound, I3C, works as an anti-estrogen. In other words, it reduces levels of harmful estrogens that can foster tumor growth in hormone-sensitive cells, like those in the breasts and prostate gland. That's why, although studies show that people who eat cruciferous vegetables are protected from all kinds of cancers, these foods are probably most useful for fighting cancers of the colon, breast, and prostate. Immune Power 
Cauliflower does more than protect against cancer. It's also packed with vitamin-C and folate, two nutrients that are well-known for keeping your immune system in peak condition. Just three uncooked florets of this crisp crucifer supply 67 percent of the Daily Value (DV) for vitamin-C, more than the amount in a tangerine or a white grapefruit. By upping your level of vitamin-C, along with other antioxidant vitamins like vitamin-E and beta-carotene, you can keep your immune system strong while staving off a host of conditions, among them heart disease, cancer, and cataracts. Cauliflower also contains folate, which is important because too little folate is perhaps the country's most common nutritional deficiency. Three uncooked florets provide 9 percent of the DV for folate. Since folate can help blood work more efficiently, it's often recommended for preventing anemia. In addition, research has shown that folate is essential for normal tissue growth. Not getting enough folate over the long term could set the stage for diseases like cancer and heart disease down the road, say researchers. Folate is particularly important for women of childbearing age because it plays an important role in preventing birth defects of the brain and spinal column.
A Crucifer Combo
Maybe you don't like the cabbagey flavor. Or the way those stringy florets get stuck between your teeth. Is there a way to combine the benefits of crucifers with a taste and texture you enjoy? Yes. Look for that nitro-green vegetable in the produce section, the one that looks like cauliflower on Saint Patrick's Day: broccoflower. A California-born hybrid that combines the best of broccoli and cauliflower, broccoflower is sweeter, milder, and easier to chew than either of its parents. Plus it has more nutrients: a half-cup serving has as much as 125 percent of the Daily Value for vitamin-C. It's also rich in tumor-squelching phytonutrients like sulforaphane and indoles, experts say.
Getting the Most
Look for a clear complexion. Unless you're lucky enough to live near a farmer's market, it's not always easy to find this super vegetable that's truly at its nutritional prime. But wherever you shop, always avoid if it has brown spots on its ivory (or purple) florets. That means that it's already past its nutritional peak. Enjoy it raw. To keep the cancer-fighting indoles intact, keep it out of the heat. Your best bet is either eating it raw or cooking it quickly in a steamer, wok, or microwave. Boiling is the worst way to cook this crucifer. Submerging cauliflower in the hot, roily water will cause it to lose about half of its valuable indoles. If you're wondering how to include it with tonights dinner, may we suggest; Oriental Sauteed Cauliflower
It's very quick, easy and will keep so you can serve it cold the next day and enjoy the benefits of cauliflower with minimal work.
Prep and Cook Time: Prep and cooking time: 15 minutes Ingredients:
1 medium head, trimmed of green parts 5 Tbs. vegetable or chicken broth 1/2 tsp. grated fresh ginger 2 medium cloves garlic, pressed 2 TBS rice vinegar, or fresh lemon juice 1 Tbs. honey 2 Tbs. soy sauce 1/2 tsp. dry mustard 1 Tbs. extra virgin olive oil sea salt and white pepper to taste 1/2 Tbs. chopped fresh cilantro Preparation:
Cut florets into quarters and let sit for 10 minutes. Heat broth in large stainless steel skillet. When broth begins to steam add florets and cover. Sauté for 5 minutes. Whisk together rest of ingredients and toss with florets. Marinate for about 5 minutes for more flavor. Allowing the super vegetable to soak up the dressing for a few moments before serving makes it even better. Sprinkle with chopped cilantro. Serves 4 
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