Cauliflower belongs to the cruciferous vegetable family and provides antioxidants, minerals, vitamins, and tons of fiber. Although cauliflower is a nutritional powerhouse, it is a relatively bland vegetable. Fortunately, you can easily transform it by sneaking it into various dishes. It can serve as a rice or potato substitute, and it can even be transformed into pizza crusts and pastas.

The antioxidants and phytonutrients in cauliflower may protect against cancer, while the fiber encourages optimal digestion. According to researchers, cauliflower’s unique plant compounds may reduce the risk of several diseases, including heart disease and cancer. Take a look at the nutritional profile for one cup of raw cauliflower below:

• Calories: 25
• Fiber: 3 grams (g)
• Vitamin B6: 11% of the recommended daily intake (RDI)
• Vitamin C: 77% of the RDI
• Vitamin K: 20% of the RDI
• Potassium: 9% of the RDI
• Phosphorus: 4% of the RDI
• Folate: 14% of the RDI
• Pantothenic acid: 7% of the RDI
• Magnesium: 4% of the RDI
• Manganese: 8% of the RDI

As you can see, cauliflower is a great source of vitamins and minerals. It may help strengthen bones and boost cardiovascular health. Continue reading to learn all about the top benefits of cauliflower. 

Boosts Digestion

Cauliflower is a fiber superstar, but it is also a great source of water. Together, water and fiber help prevent constipation and maintain a healthy digestive tract. Several studies indicate that fiber may regulate both inflammation and the body’s immune system. That means that fiber may help decrease the risk of inflammatory digestive disorders like diverticulitis and inflammatory bowel disease. Fiber may also play a role in obesity prevention, in that it promotes feelings of fullness, which reduces overall caloric intake. 

Great Source Of Choline

What is choline and why is it important? Most people are deficient in choline, which is an essential nutrient that has several functions in the body. Not only does it help maintain the integrity of cell membranes, but it also aids DNA synthesis and supports metabolism. Choline also plays a role in the production of neurotransmitters, which are necessary for a healthy nervous system. One cup of cauliflower contains 45 milligrams (mg) of choline, which is about 11% of the RDI. 

Helps Reduce Inflammation

According to the Journal of the Academy of Nutrition and Dietetics, the bioactive compounds in cauliflower may effectively reduce inflammation. Not to mention, the antioxidants in cauliflower may counteract oxidative stress. One study noted that oxidative stress occurs when there is an imbalance between the production of cell-damaging free radicals and the body’s ability to fight them. As a result, you experience systemic inflammation, which can increase the risk of premature disease and aging. Eating cauliflower may be a great step towards inflammation reduction.

Promotes Detoxification

Cauliflower contains enzymes that are involved in several detoxification processes in the body. According to a 2015 study, these enzymes act like internal garbage collectors, scouring the body for toxins and waste products. These enzymes bind to the toxins and help escort them out of the body. Not everyone likes the word “detoxification,” but it is applicable to cauliflower because it helps to deactivate the potentially damaging chemicals in the body. Cauliflower, and other cruciferous vegetables, all support the detox process. 

May Reduce Cancer Risk

Antioxidants work to prevent cellular mutations and reduce oxidative stress from free radicals. One of the primary antioxidants in cauliflower is indole-3-carbinol (I3C), which is a common antioxidant in other cruciferous vegetables like broccoli and cabbages. Studies found that I3C may reduce the risk of reproductive and breast cancers in women and men. Other studies indicated that the sulfur-containing compounds, like sulforaphane, in cauliflower may fight against certain types of cancer. This is because sulforaphane inhibits histone deacetylase (HDAC), an enzyme involved in the progression of cancer cells. So far, scientists say that research on sulforaphane against melanoma, esophageal, prostate, and pancreatic cancer cells is promising. 

Improves Heart Health

Cruciferous vegetables like cauliflower contain natural compounds that protect the many branches and bends of blood vessels. Those are the areas that are most prone to inflammation. Researchers explain that this may be why people who eat more cruciferous vegetables have a lower risk of their arteries hardening. Cauliflower is also an excellent source of vitamin C, which exhibits anti-inflammatory effects that may improve heart function. Moreover, studies found that high-fiber foods like cauliflower can lower the risk of several diseases, including heart disease. 

May Aid Weight Loss

Cauliflower is low in calories, with only 25 calories per cup, but that isn’t the sole reason it may encourage weight loss. As a great source of fiber, cauliflower helps slow digestion and promotes feelings of fullness. Basically, you eat fewer calories and fill up! Reducing the amount of calories you eat throughout the day is an integral component to losing weight. Cauliflower is also 92% water, and consuming lots of water-dense, low-calorie vegetables can aid weight loss efforts.

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It’s time for a new vegetable-based pizza crust! You can even pick it up with your hands just like a real piece of pizza. The beautiful sweet earthiness of the beets pairs with the creaminess of the pesto sauce. The nutty and intense herbaceous pesto will be enhanced by the toppings. The toppings are merely suggestions, so feel free to top the pizza with cleanse-approved options that you enjoy. No olives!

Note: In the picture, there is torn chard leaves and a whiter sauce on the pizza, but the sauce is most definitely green and the toppings are merely suggestions, even though we encourage using the listed ingredients.

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The liver is one of the hardest working organs in the body, being at the forefront of the body’s natural defense system. Working to detoxify blood that comes through the digestive tract, the liver essentially decides what is nutritious and what is waste. Let it be known that this is no easy task, and the liver requires assistance from foods that enhance its functionality.

Based on the increased amount of liver disease cases within recent years, it is evident that the combination of more environmental pollutants and poor diet is not doing the liver any favors. We advise making the conscious effort to incorporate liver-boosting foods into your diet, and to make small dietary changes for the sake of the liver. Enter beets into the equation.

Beets are some of the most antioxidant-rich vegetables, containing nutrients that have been proven to have cleansing and detoxifying abilities. Two of these nutrients are pectin and betaine. The former is a fiber that clears toxins that have been removed by the liver, while the latter assist liver cells with the toxin elimination. They are also rich in anti-inflammatory properties that encourage healthy detoxification.

Beets Push Out Toxins

The phytonutrients in beets are known as betalains, and they support the liver during detoxification process. As the liver detoxifies certain toxins from the body, it is possible to experience an imbalance of hormones, energy, and cholesterol levels. The phytonutrients help to keep the balance during the detoxification process.

Beets Improve Liver Function

Not only do beets aid detoxification, but they also are one of the liver’s best resources for optimal function. The B-vitamins, iron, calcium, betaine, and other antioxidants in beets help to improve liver function by thinning the bile, making it easier for it flow freely from the liver to the small intestine. According to the American Liver Foundation, beets should be consumed by anyone who is trying to heal liver disease.

Beets And Beyond

While beets are essential for maintaining a healthy liver, diversifying your nutritional intake is encouraged for improving liver function. Many foods contain nutrients that help to cleanse the liver and support overall liver health. Other foods that boost liver health include licorice root, turmeric, lemons, cabbage, apples, celery, cinnamon, artichokes, and oats. Herbalists often recommend dandelion root and burdock root for optimal liver health.

Incorporating Beets Into Your Diet

In order to add beets to your diet, you have to know the best ways to prepare them. Beets can be roasted, spiralized, grated, shaved, steamed, juiced, or baked. The leaves should not be thrown away because they are rich in folate, fiber, iron, and other essential nutrients. See the following recipes to learn how to incorporate beets into your diet.

Beet Hummus

This isn’t your average dip. The flavors in this hummus are un-beet-ably delicious and you’ll find yourself coming back for more, one dip at a time.

Click here to make the recipe.

Beet & Berry Juice

Give your liver a helping hand by drinking this juice, which is filled with nutrients that help to optimize liver function.

Click here to make the recipe.

Beet, Carrot, And Apple Salad

Beet the heat (haha!) with the refreshing flavors in this salad of julienned carrots, beets, and apples. You’ll absolutely love it.

Click here to make the recipe.

Beet Pizza Crust

This raw pizza is filled with powerful earthy flavor combinations. If you’re craving pizza after you finish cleansing, make this recipe.

Click here to make the recipe.

Beet And Berry Ice Pops

These ice pops are a refreshing take on dessert. You can enjoy them without worrying about unnecessary calories that are in normal desserts.

Click here to make the recipe.

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National Pi Day is not to be confused with National Pie Day, even though they are pronounced the same. The two can be easily mistaken because various pie or pizza places present deals for food on each of these days. While both of these days may seem like excuses to eat pie or pizza, National Pi Day actually has mathematical significance.

Dig deep into your archives of middle school geometry and remember the mathematical constant pi, which is is 3.14159265359 or commonly shortened to 3.14. This is why National Pi Day takes place in the third month of the year, on the fourteenth day of that month (March 14^th).

Pi Fact: Albert Einstein, the German-born theoretical physicist who developed the theory of relativity, was born on March 14^th in 1879. It’s as though he was destined to accomplish what he did!

Larry Shaw is credited with hosting the first Pi Day in 1988 at the Exploratorium in San Francisco, California. He worked there as a physicist and, according to the event history, people marched around the building’s circular spaces, followed by chowing down on pies! Speaking of chowing down on pies, try our pie-themed recipes below and let us know how you like them. We thought outside the box this year and we think you’ll appreciate the creativity.

Watermelon Pizza “Pie” Is The Perfect Snack

This recipe exemplifies the creative minds that concoct amazingly tasty raw food recipes. These “pies” are the perfect healthy snacks for kids and adults alike.

Click here to make the recipe.

Raw Caramel Apple Pie

This delicious take on apple pie is easy to make and incredibly tasty. The best part about it is that you can eat it while you are cleansing!

Click here to make the recipe.

Beet Pizza Crust

We had to give you one savory pie recipe, and this pizza crust is just that! This veggie pizza is filled with powerful earthy flavor combinations. If you’re craving pizza and don’t want to feel guilty about eating it, make this recipe.

Click here to make the recipe.

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Say hello to your new favorite pizza recipe! Each bite greets you with the smoky, fragrant spice of the harissa, which is a classic ingredient in Moroccan cuisine. This pizza doesn’t contain cheese because it focuses on the roasted vegetables. Think of it like a flatbread. It’s very addictive. If you don’t want gluten-free pizza crust because you don’t like the texture, get a cauliflower pizza crust, which is naturally free of gluten.

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For those who don’t want to deal with all the carbs of regular pizza dough, this is a much healthier option that is surprisingly delicious. Try it out and you might like it more than the real thing!

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