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Cauliflower: the healthy all -rounder - nutrient -rich and versatile in the preparation

Would you like again for a delicious cauliflower in the form of a refreshing summer bowl? Micro-fermented, it delivers a particularly good nutrient power.

Cauliflower, also known as the "King of Cabbage", is a versatile and healthy vegetable that is popular in many kitchens around the world. With its pale, bud -like inflorescences and its mild, slightly nutty taste, the cauliflower is a culinary enrichment for numerous dishes.

In this article we will go into more detail about the various preparation methods, health benefits and recipe ideas with cauliflower.

Regardless of whether you are already a fan of cauliflower or don't know much about this vegetable yet, there is certainly something new to discover and try it out.

Nutrients and fiber in abundance

"I am always enthusiastic about the treasures that nature has ready for us."

From the Mediterranean into the world

The cauliflower (Brassica oleracea var. Botrytis) originally comes from the eastern Mediterranean area and has been cultivated there for thousands of years. It is believed that it was created from wild carbon species that grew in the region. However, the exact origin of the cauliflower is not clearly proven.

The cauliflower spread over the course of history over various trade routes into other parts of the world. In the 16th century he came to Western Europe and was quickly popular there. In France and Italy in particular, he was very well received and was intensively grown and developed there.

The variety of varieties has developed over time, and there are now white, green, purple and yellow variants.

Nutrient power in cauliflower: a look at its most valuable properties

Cauliflower is a versatile vegetable that belongs to the family of the Kreuzblütler, which also includes cabbage, broccoli and Brussels sprouts. His essential advantages include in particular:

1. nutrient -rich: Cauliflower is rich in nutrients and contains a variety of vitamins, minerals and antioxidants. It is a good source for vitamin C, vitamin K, folic acid, vitamin B6, potassium and fiber.

2. White cauliflower: Most flower caves are white, but there are also variations such as greener, orange -colored and purple cauliflower. The white cauliflower is most widespread and has a mild, slightly sweet taste.

3. Preparation options: Cauliflower can be prepared in a variety of ways. It can be cooked, steamed, fried, grilled, pureed or even eaten raw in salads. Cauliflower is also suitable for use in soups, stews, curries and casseroles.

Cauliflower is an extremely versatile vegetable that should not be missing in a healthy diet. With its mild taste and ability to combine well with various spices and flavors, it offers a wide range of culinary possibilities. His high nutrient content and its health -promoting properties make it a valuable addition to the menu.

Refreshing summer bowl recipe

Ideal for a mild summer evening

Bowl with micro fermented cauliflower

Preparation time: 30 minutes
Micro fermentation time: 2 - 3 days
Required accessories: Micro fermentation glass with membrane


For micro fermentation

  • 1 small cauliflower
  • Spices: 1/2 teaspoon of cumin, 1/2 teaspoon of ginger ground, a pinch of chili flakes
  • approx. 1/2 liters of water (sufficient to completely cover the cauliflower)
  • 1 tablespoon of vinegar
  • 2 measuring spoons Micro fermentation accelerator

For the bowl

  • 2 cups of cooked quinoa or rice
  • 1 cup of chickpeas (from the can or cooked yourself)
  • 1 avocado, cut into slices
  • 1 carrot, grated
  • 1 handful of fresh spinach or arugula
  • 2 tablespoons of olive oil
  • Juice of half a lemon
  • Salt and pepper to taste



  1. Divide the cauliflower into small florets and wash. Bring the pot with salted water to the boil and cook the cauliflower in it for about 8 minutes. Then scare it in cold water for 2 minutes so that it does not cook any further and becomes too soft.
  2. 2 Together with a little water and the vinegar in a micro fermentation glass and stir in and stir.
  3. Add the cauliflower and the spices and fill the glass with water. Close with the membrane cover and have it fermented for 3 days at room temperature. Then drain the fermented cauliflower and set aside.


  1. Arrange the cooked quinoa or rice as a base in a bowl. Spread the chickpeas, avocado slices, grated carrot and fresh spinach or rocket.
  2. Mix the olive oil, lemon juice, salt and pepper in a small bowl. Put the dressing over the bowl and mix well.
  3. Put the micro fermented cauliflower on the Bowl and fold in slightly.
  4. Paint the bowl and garnish with additional spices or fresh herbs as you like.

Tip: You can vary the recipe at will by adding other ingredients such as roasted nuts or a spicy sauce.

Good appetite wishes you

Your Millivita team