Dukan Diet Cruise Phase Vegetables – Cauliflower

When you move into the Cruise Phase of the Dukan Diet, the addition of the 28 vegetables opens up a host of new menu possibilities.  The first vegetable I want to introduce is the humble cauliflower as it is under rated and under used, yet is probably the most versatile low carb, carb replacement you will find.


So why is it under rated and under used?  I don’t know the answer to this question, perhaps it is the slightly sulfurous smell of cooking or cooked cauliflower.  The one thing I do know is that it isn’t because cauliflower isn’t good for you as it is a no fat, high fiber food that is packed full of vitamins and minerals and contains several phytochemicals that have shown beneficial health impacts particularly in the area of cancer.  A 100 gram serving contains 2.5 grams of fiber, significant amounts of several vitamins B and vitamin C, calcium, iron, magnesium, phosphorus, potassium and zinc.  The phytochemicals cauliflower contains are carotenoids, glucosinolates and indole-3-carbinol and it is these chemicals which produce the sulfurous smell.  They can also react with iron in your pans and turn the cauliflower a light brown.  The best way to avoid this is not to boil your cauliflower as this significantly reduces the nutritional content, where as microwaving, steaming or stir frying does not.  However if you must boil your cauliflower you can prevent it from changing color by adding a little lemon juice to the cooking water.

Although I don’t know why cauliflower is under rated and under used, I do know why I consider it to be the most versatile low carb carb replacement you will find.  This is because you can use it as:

It also makes the basis of  really tasty soups and many other low fat, low carb dishes.

 

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