Carrots, Cauliflower, Cabbages & Broccoli

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Carrots, Cauliflower, Cabbages & Broccoli are some of nature’s gifts to humankind. Packed with tons of nutrition, these vegetables are great additions to soups, salads, sides, and amazing dishes.

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Carrots

The root plant has traces of origin in Iran. Later, the vegetable was grown in many parts of the world. Currently, China leads the world in the production of carrots with 42 million tonnes.

Mostly, the root of the plant is consumed, but often, the stems and leaves are also consumed in various cuisines.  

Rich with beta-carotene, provitamin A, Vitamin K, and fibre – you can incorporate them in the form of cooked and uncooked alternates in your diet.   

Danver, Nantes, Nigel, Flyaway, Chatenay, Yellow, White, and Purple carrots are some common varieties available across the UK.  

Carrot Nutrition Facts

Here is the quick nutrition guide for carrots. Since several varieties are available, this guide will give you a general idea.

• Sodium – 58 mg
• Dietary Fibre – 3g
• Sugar – 3.5g
• Protein – 0.8g
• Calcium – 30mg
• Iron – 0.3mg
• Potassium – 235mg

In a 100-gram, you get roughly 35 calories of daily value. General guidelines dictate that 2000 calories are sufficient for a person in a day.   

How to Eat Carrots

Carrots can be eaten raw or cooked. Since it is a root vegetable, washing and cleaning are the initial and most important preps for eating this vegetable. Whether you broil, steam, cook, or air fry carrots, they make excellent sides to meat, chicken, fish and curries.

Some people prefer to peel them before eating, but this is not entirely necessary. Chop them up in julienne or cubes and toss them into salads for a full and nutritious meal.

Cauliflower

The beautiful flower-like vegetable was believed to originate from the Mediterranean region – Italy and Turkey. China and India are the largest producers of the vegetable.

Usually, we find the white, purple, and green varieties in stores. But occasionally, the broccoflower and orange heads appear in stores briefly.

The vegetable is known for its nutritional benefits, healing properties, and fibre. Rich in Vitamin K, choline, fibre, and Vitamin C – you should include this vegetable in your diet for its various health benefits.  

For people with thyroid, these vegetables are best to eat after cooking. Eating goitrogenic foods (cabbage, broccoli, cauliflower) and foods raw interfere with iodine levels.

Cauliflower Nutrition Facts

Here is the quick nutrition guide for cauliflower. Since several varieties are available, this guide will give you a general idea.

• Sodium – 15 mg
• Dietary Fibre – 2.3g
• Sugar – 2.1g
• Protein – 1.8g
• Calcium – 16mg
• Iron – 0.3mg
• Potassium – 142mg

In a 100-gram, you get roughly 23 calories of daily value. General guidelines dictate that 2000 calories are sufficient for a person in a day.   

How to Eat Cauliflower

If you haven’t tried it yet, cauliflower is a good replacement for rice. You can chop them up and make a big, hearty rice bowl from it.

Usually, cauliflower is included in salads. Another innovative use is to make cauliflower steak, cauliflower wings, cauliflower tots, cauliflower mac & cheese, cauliflower pizza crust, soup, tacos, mash, and casserole.

The vegetable makes an excellent alternative when you want to replace/ reduce rice and wheat from the diet.

You can marinate the white curd part of the vegetable with sauces to glaze, barbeque, steam, and air fry.

Cabbage

Cabbage was a staple vegetable back in 1000 BC across Europe, Greece, and the Roman Empire. China is the largest producer and exporter of the vegetable.

Besides eating raw in the salad, it is used in various cuisines after fermenting. Yes, the most used fermented cabbage form is Kimchi, however, sauerkraut and relish are also becoming a trend.

The available varieties are Savoy, White, Red, and Pink Cabbage. The vegetable is packed with vitamins C and K.

Often people use cabbage to make broth packed with nutrients. There is no evidence to prove it, but cabbage helps fight cancer due to the presence of antioxidants, combating the free radicals.

However, individuals with IBS (irritable bowel syndrome) have difficulty digesting large quantities of vegetables. 

For people with thyroid, these vegetables are best to eat after cooking. Eating Goitrogenic (cabbage, broccoli, cauliflower), foods raw interfere with the iodine levels.       

Cabbage Nutrition Facts

Here is the quick nutrition guide for cabbage. Since several varieties are available, this guide will give you a general idea.

• Sodium – 8 mg
• Dietary Fibre – 1.9g
• Sugar – 2.8g
• Protein – 1.3g
• Calcium – 48mg
• Iron – 0.2mg
• Potassium – 196mg

In a 100-gram, you get roughly 23 calories of daily value. General guidelines dictate that 2000 calories are sufficient for a person in a day.   

How to Eat Cabbage

No sandwiches go without the hearty filling of coleslaw. While you can substitute cabbage leaves for rolls and wraps, they are also an excellent side for barbeque.

You can use sauces to grill, barbeque, and steam cabbages for excellent replacement of carb and calorie replacements. They make excellent soups, casseroles, pasta, rice bowls, tacos, steaks, and pizza.  

Besides, cabbage is used in large quantities for making kimchi, sauerkraut, relish, and pickles.  

Broccoli

Small tree-like vegetable, Broccoli, is also part of the superfood group. There is a distinctive mention of broccoli during the sixth century consumed by the Roman Empire.

China and India are the largest producers of Broccoli, while the USA, Spain, and Mexico follow closely. They grow in mild to colder climates.

Rich in vitamins K and C, they are recommended for individuals who have a family history of osteoporosis.      

For people with thyroid, these vegetables are best to eat after cooking. Eating Goitrogenic (cabbage, broccoli, cauliflower), foods raw interfere with the iodine levels.  

Broccoli Nutrition Facts

Here is a quick nutrition guide for broccoli. Since several varieties are available, this guide will give you a general idea.

• Sodium – 41mg
• Dietary Fibre – 3.3g
• Sugar – 1.4g
• Protein – 2.4g
• Calcium – 40mg
• Iron – 0.7mg
• Potassium – 293mg

In a 100-gram, you get roughly 35 calories of daily value. General guidelines dictate that 2000 calories are sufficient for a person in a day.   

How to Eat Broccoli

For a long time, the vegetable was used in salads only. Due to its fibre content, health nerds started incorporating this vegetable in pasta, casserole, rice bowls, mash, filling, and spreads.

Broccoli can alternate or reduce the hero ingredients like pasta, rice, wheat, and potatoes. They make an amazing addition to stir fry, side dishes, and salads.

You cannot just stop there; broccoli soup, steak, and frittatas are delicious and appetising. No ramen and quiche is complete without the broccoli.