Is Broccoli Better Than Cauliflower?

And the winner is…

The statistics don’t lie: broccoli is more nutritious than cauliflower. Broccoli outperforms cauliflower in every major nutritional category, especially for protein, fiber, calcium, iron, magnesium, and vitamins A, C, and K.

Where does cauliflower have the advantage? Cauliflower contains fewer calories.

Overall, you can’t go wrong with either cruciferous vegetable. After all, they are both loaded with nutrients, even if one is a seeming superfood and the other is just a healthy food choice.

Is There Any Downside to Their Health Benefits?

Both broccoli and cauliflower pose a common side effect: gas or bowel irritation. However, like most vegetables,  the health benefits of broccoli and cauliflower far outweigh the adverse effects.

One important note: broccoli is a higher source of vitamin K, which may interfere with blood-thinning drugs.

It is also important to remember that broccoli and cauliflower contain the lowest amounts of pesticide levels, according to the Environmental Working Group. This indicates that it is safer to buy conventional broccoli and cauliflower, though it is still wise to purchase organic whenever possible.

We know broccoli is more nutritious, yet how can you make it more delicious? What are some healthy broccoli recipes that aren’t bland? How about the perfect broccoli soup or broccoli side dish recipes? Here are a few suggestions to help you incorporate broccoli into your daily diet.

1. Chopped Broccoli Salad

Mince a cup of broccoli and a medium carrot with a knife or food processor and place the minced mixture in a large salad bowl.

Add a half of a diced avocado, some diced tomatoes, and 12 chopped kalamata olives. Add olive oil and lemon for a dressing. Mix and enjoy!

2. Cream of Broccoli Soup

In a large pot, heat two tablespoons of organic ghee or organic butter. Add a cup of chopped onion. When browned, add a half-cup of chopped celery and some pepper, and cook for about five minutes. Add two diced medium potatoes, four cups of water, and salt, then bring to a boil. Return heat to medium, cover, and cook until potatoes are tender.

Add broccoli, and cook for another five minutes. Place soup in a blender, add a half-cup of almond or coconut milk, and puree until smooth. Return soup to the pot, and add a quarter-cup of nutritional yeast and a quarter-teaspoon of nutmeg. Bring to a simmer, then serve.

3. Tamari Broccoli with Sunflower Seeds

Over medium-heat, melt coconut oil in a saucepan, then add broccoli for about seven minutes.
Next, drizzle with wheat-free tamari sauce and continue to cook for another minute.

Remove from heat and add sunflower seeds.

4. Vegan Macaroni and Cheese with Broccoli

This is a two-part recipe for a delicious vegan macaroni and cheese with broccoli main course dish.