Cabbage and cauliflower: the allies of winter

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Cabbage and cauliflower: the allies of winter

Belonging to the large Cruciferae family, cabbage and cauliflower are fall and winter vegetables with extraordinary nutritional properties, known for their content of antioxidants, fiber, vitamins and health-beneficial phytochemical compounds.

A world of variety and color

Cauliflower is one of the oldest cultivated varieties, and it comes in different colors: white, green, purple and yellow.
Cabbages are distinguished between:
- Smooth leaf (green, white or red)
- Ruffled-leafed, like savoy cabbage

Each variety brings with it not only different flavors, but also unique nutritional profiles to be discovered and enhanced in cooking.

HEALTH BENEFITS: LOTS OF VITAMINS, LITTLE WASTE

Rich in valuable nutrients

Cabbage and cauliflower contain:

Fiber, useful for satiety and intestinal health
Vitamin C (ascorbic acid), an ally of immune defense and iron absorption
Vitamin K, folate, manganese, copper, potassium and iron
Choline (especially in cauliflower): a molecule that supports sleep, learning and memory.

Colors that are good for you

Purple cauliflower and red cabbage are rich in anthocyanins, natural pigments with powerful antioxidant and anti-inflammatory properties that give vegetables those beautiful hues between purple, red, pink and blue.

Fun fact: You can do real “magic” experiments in cooking with purple cabbage, such as risottos that change color, taking advantage of the pH of the ingredients and the sensitivity of the anthocyanins.

IN THE KITCHEN YOU DON’T THROW ANYTHING AWAY

To follow a sustainable and rich diet, it is important to reduce waste: of cabbage and cauliflower you can use everything, not just the florets!

What to do with the leaves?

Cauliflower leaves are great:

in soups and stews
in creams or velvety
for making pestos, savory pies
In fermented versions, such as kimchi.

What about the core?

More fibrous but still useful, the cauliflower core can be:

diced
smoothie for creams or pestos
used to fill pasta, prepare meatballs or savory fillings
put into extracts or centrifuges.

PRACTICAL TIPS FOR PURCHASING AND STORAGE

How to choose a good cauliflower?

When purchasing, pay attention to these details:

Crisp leaves adhered to the flower
Firm, compact and spotless inflorescence.

How to store it?

In the refrigerator: keeps fresh for about 5 days
In the freezer: blanch the florets for 1 minute, drain well, and then freeze them.

CONCLUSIONS: ONE VEGETABLE, A THOUSAND OPPORTUNITIES

Kale and cauliflower are inexpensive, versatile vegetables that are rich in properties. With their variety of colors, flavors, and applications in the kitchen, they can make even the simplest meal fun and tasty, helping us feel better every day.

by dietitian Alessandra Zanini

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