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Superfood-Cauliflower Benefits and Soup Recipe

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Cauliflower soup is delicious and nutritious and here is why. The top benefits of this vegetable which forms part of the cruciferous family of vegetables makes it a Superfood.

  • Cauliflower contains a wealth of anti-inflammatory nutrients to help keep inflammation in check, including indole-3-carbinol or I3C, an anti-inflammatory compound that may operate at the genetic level to help prevent the inflammatory responses at its foundational level.
  • Cauliflower is rich in Vitamins and Minerals as 1 serving of cauliflower contains 77% of the RDV of vitamin C. It’s also a good source of vitamin K, protein, thiamine, riboflavin, niacin, magnesium, phosphorus, fibre, vitamin B6, folate, pantothenic acid, potassium, and manganese.
  • It helps your body detoxifying as it contains antioxidants that support Phase1 detoxification along with sulphur-containing nutrients important for Phase2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes.
  • Cauliflower contains Sulforaphane, a sulphur compound that has also been shown to kill cancer stem cells, thereby slowing tumour growth.
  • The same Sulforaphane in Cauliflower has been found to significantly improve blood pressure and kidney function
  • Cauliflower is a good source of choline, a B vitamin known for its role in brain development. It may even diminish age-related memory decline and your brain’s vulnerability to toxins during childhood.
  • With its Anti-ageing properties, you’ve hit the jackpot! Packed with vitamin C, beta-carotene, kaempferol, quercetin, rutin, Cinnamic acid, and much more. Antioxidants are nature’s way of providing your cells with adequate defence against attack by reactive oxygen species (ROS). Not having an adequate supply of antioxidants and phytonutrients to help scavenge free radicals in your body, set you at risk of oxidative stress, which leads to accelerated tissue and organ damage.
  • Sulforaphane benefits found in cauliflower are related to improved DNA methylation, which is crucial for normal cellular function and proper gene expression, especially in the easily damaged inner lining of the arteries known as the endothelium and thereby Boosting Heart Health.

Cauliflower Soup (serves 4)


1 large cauliflower, broken into florets

1 potato, chopped

1 large onion, peeled and chopped

2 tablespoons coconut oil (olive oil as an alternative)

2 garlic cloves, chopped

300ml milk (low/no fat as per choice)

300ml chicken stock

1 pinch nutmeg/turmeric

salt & pepper

Garnish with Thyme/Marjoram, Chopped parsley & Steamed Pumpkin chunks.


  1. Using a deep saucepan, heat 2 tablespoons of coconut/olive oil, add chopped onion cook until soft, but not brown about 5mins.
  2. Add chopped garlic cloves.
  3. Place the cauliflower and chopped potato into the saucepan, followed by chicken stock and milk and bring to the boil.
  4. Cover the soup and simmer for 15-20 minutes, or until the cauliflower is soft.
  5. Puree the mixture, add the nutmeg/turmeric.

Season to taste with salt & pepper and add a sprinkling of Thyme/Marjoram, Chopped parsley & Steamed Pumpkin chunks. Serve it warm inside a hollowed out bread roll.

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