{"id":4554,"date":"2018-11-08T21:18:58","date_gmt":"2018-11-08T20:18:58","guid":{"rendered":"https:\/\/healthyforkful.com\/?p=4554"},"modified":"2019-09-12T11:26:39","modified_gmt":"2019-09-12T09:26:39","slug":"coliflor-propiedades-beneficios-y-usos","status":"publish","type":"post","link":"https:\/\/healthyforkful.com\/es\/coliflor-propiedades-beneficios-y-usos\/","title":{"rendered":"Coliflor | Propiedades, beneficios y usos"},"content":{"rendered":"\n
\"\"<\/figure><\/div>\n\n\n\n

La coliflor me encanta porque se puede adaptar a tantos sabores y texturas, \u00a1Sigue leyendo para conocer toda la informaci\u00f3n nutricional de la coliflor y las formas en que puedes usar esta cruc\u00edfera en recetas saludables!<\/p>\n\n\n\n

La coliflor es una verdura que forma parte de la familia de las cruc\u00edferas (junto con el br\u00f3coli, la col rizada, la col, coles de bruselas, etc.), y que tiene enormes beneficios para la salud. La coliflor es de color blanco y crece en forma de \u00abcabeza\u00bb, que se parece al br\u00f3coli, pero m\u00e1s densa. La coliflor viene en una variedad de colores, el blanco es el m\u00e1s reconocido, pero tambi\u00e9n el naranja, el verde y el p\u00farpura. Todas las variedades de coliflor tienen un ligero sabor a nuez, son suaves, semi-amargas y tienen un sabor que puede asemejarle al br\u00f3coli. Me encanta incorporar esta verdura rico en nutrientes de muchas maneras en mi cocina.<\/p>\n\n\n\n

Propiedades nutricionales<\/h3>\n\n\n\n

por 1 taza, 100 g<\/p>\n\n\n\n

Fibra | 1 taza de coliflor contiene 3 g de fibra
Prote\u00edna | 1 taza de coliflor contiene 2 g de prote\u00edna
Vitamina C | 77% DV
Vitamina K | 20% DV
Vitamina B6 | 11% DV
Folato | 14% DV
Manganeso | 8% DV
Antioxidantes | fitonutrientes como betacaroteno, \u00e1cido cin\u00e1mico, \u00e1cido fer\u00falico, kaempferol, beta-criptoxantina, \u00e1cido cafeico, quercetina y rutina.
Glucosinolatos | glucobrassicina, glucorafanina y gluconasturtiian. Principalmente glucobrassicina\u2013> que se convierte en isotiocinato\u2013> que se convierte en indol-3-carbinol (tambi\u00e9n conocido como I3C), que es un poderoso compuesto antiinflamatorio (proceso sofisticado para decir que ayuda con enfermedades inflamatorias cr\u00f3nicas, enfermedades cardiovasculares y estr\u00e9s oxidativo)
Sulforafano
DIM (diindoleylmehtane) un fitonutriente y una planta de indol que se encuentra en la mayor\u00eda de los vegetales cruc\u00edferos, especialmente estudiados con la prevenci\u00f3n del c\u00e1ncer y las propiedades antiestrog\u00e9nicas para el c\u00e1ncer de pr\u00f3stata, ovario, cuello uterino y de mama.<\/p>\n\n\n\n

Beneficios para la salud<\/h3>\n\n\n\n

La coliflor tiene compuestos involucrados en la protecci\u00f3n contra el c\u00e1ncer que tambi\u00e9n ayudan con la inflamaci\u00f3n, los beneficios cardiovasculares, la salud digestiva (el sulforafano que se encuentra en la coliflor ayuda a proteger el revestimiento digestivo y previene el crecimiento excesivo de bacterias como H. pylori) y el apoyo de desintoxicaci\u00f3n (fase I y Fase II).<\/p>\n\n\n\n

Aunque la coliflor no se ha estudiado individualmente, las dietas que contienen coliflor y otros miembros de la familia de vegetales cruc\u00edferos se han estudiado m\u00e1s en relaci\u00f3n con la protecci\u00f3n contra el c\u00e1ncer. Al igual que con la mayor\u00eda de las frutas y verduras, el br\u00f3coli contiene grandes cantidades de fibra que ayudan a nuestro sistema digestivo a moverse, nos mantienen llenos por un per\u00edodo de tiempo m\u00e1s prolongado y liberan un flujo constante de energ\u00eda en nuestros cuerpos.<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

En la cocina<\/h3>\n\n\n\n

Cruda, asada, al vapor, en pur\u00e9 o triturada. La coliflor es extremadamente vers\u00e1til y se puede usar en casi cualquier receta, desde horneados hasta guisos, postres e incluso en smoothies. Mi forma favorita de disfrutarla es asada<\/a> o en algunas de las recetas del blog como la sopa de coliflor al curry, anacardos, la base de pizza de coliflor<\/a> y simplemente picada en forma de arroz o couscous<\/a>.<\/p>\n\n\n\n

Intenta agregar coliflor picada o al vapor a otros platos para aumentar la cantidad de comida a ingerir sin agregar muchas calor\u00edas. Tambi\u00e9n es una excelente manera de introducir verduras adicionales en tu dieta.<\/p>\n\n\n\n

Recetas con coliflor<\/strong><\/p>\n\n\n\n

Pat\u00e9 de coliflor<\/a><\/p>\n\n\n\n

Couscous de coliflor con pollo<\/a> (receta en ingl\u00e9s)<\/p>\n\n\n\n

Couscous de coliflor en ensalada<\/a><\/p>\n\n\n\n

Hamburguesa de coliflor<\/a><\/p>\n\n\n\n

Coliflor con hinojo, avellanas y granada<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

La coliflor me encanta porque se puede adaptar a tantos sabores y texturas, \u00a1Sigue leyendo para conocer toda la informaci\u00f3n nutricional de la coliflor y las formas en que puedes usar esta cruc\u00edfera en recetas saludables! La coliflor es una verdura que forma parte de la familia de las cruc\u00edferas (junto con el br\u00f3coli, la…<\/p>\n

Read More<\/a><\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[842,829,2244,830,841,833],"tags":[2245],"class_list":{"0":"post-4554","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-acompanamientos","7":"category-ensaladas","8":"category-ingredientes","9":"category-principales","10":"category-recetas","11":"category-snacks","12":"tag-nutricion","13":"entry","14":"has-post-thumbnail"},"yoast_head":"\nColiflor | Propiedades, beneficios y usos - 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Las hice la semana pasada para nuestra nueva tradici\u00f3n de fines de semana de comida r\u00e1pida saludable y fue un \u00e9xito total. Casi no me lo puedo creer, la coliflor fue una de las verduras que m\u00e1s odiaba en mi juventud. No\u2026","rel":"","context":"En \u00abPrincipales\u00bb","block_context":{"text":"Principales","link":"https:\/\/healthyforkful.com\/es\/category\/principales\/"},"img":{"alt_text":"spiced cauliflower burger","src":"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2018\/03\/cauliflower-burger.jpg?fit=900%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2018\/03\/cauliflower-burger.jpg?fit=900%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2018\/03\/cauliflower-burger.jpg?fit=900%2C1200&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2018\/03\/cauliflower-burger.jpg?fit=900%2C1200&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":2645,"url":"https:\/\/healthyforkful.com\/es\/couscous-coliflor-ensalada\/","url_meta":{"origin":4554,"position":1},"title":"Couscous de Coliflor en Ensalada","author":"Maria","date":"","format":false,"excerpt":"\u00bfQui\u00e9n dice que la coliflor es para el invierno?!?! El otro d\u00eda en el mercado vi una hermosa coliflor blanca, tan pura y preciosa. Me estaba mirando, trat\u00e9 de resistir. No s\u00e9 por qu\u00e9 asocio la coliflor con guisos de invierno, verduras asadas, etc. Pero adivina qui\u00e9n vino conmigo a\u2026","rel":"","context":"En \u00abEnsaladas\u00bb","block_context":{"text":"Ensaladas","link":"https:\/\/healthyforkful.com\/es\/category\/ensaladas\/"},"img":{"alt_text":"Couscous de coliflor en ensalada","src":"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/07\/Cauliflower-couscous-green-salad-3.jpg?fit=900%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/07\/Cauliflower-couscous-green-salad-3.jpg?fit=900%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/07\/Cauliflower-couscous-green-salad-3.jpg?fit=900%2C1200&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/07\/Cauliflower-couscous-green-salad-3.jpg?fit=900%2C1200&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":3615,"url":"https:\/\/healthyforkful.com\/es\/coliflor-con-hinojo-avellanas-y-granada\/","url_meta":{"origin":4554,"position":2},"title":"Coliflor con hinojo, avellanas y granada","author":"Maria","date":"","format":false,"excerpt":"La semana pasada fue de esas que llamas intensas, estudiar temario retrasado (\u00bf\u00a1\u00bfos hab\u00eda dicho que estoy estudiando Diet\u00e9tica!?!), reuniones, conferencias que preparar, toques finales a proyectos que salen ya ya, ... vamos que no tuve ni 5 minutos para prepararme la comida, gracias al congelador y el batch cooking\u2026","rel":"","context":"En \u00abPrincipales\u00bb","block_context":{"text":"Principales","link":"https:\/\/healthyforkful.com\/es\/category\/principales\/"},"img":{"alt_text":"Coliflor e hinojo asado","src":"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2018\/10\/Coliflor-e-hinojo-asado-2.jpg?fit=900%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2018\/10\/Coliflor-e-hinojo-asado-2.jpg?fit=900%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2018\/10\/Coliflor-e-hinojo-asado-2.jpg?fit=900%2C1200&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2018\/10\/Coliflor-e-hinojo-asado-2.jpg?fit=900%2C1200&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":6190,"url":"https:\/\/healthyforkful.com\/es\/bocados-de-coliflor-a-la-marinera\/","url_meta":{"origin":4554,"position":3},"title":"Bocados de coliflor a la marinera","author":"Maria","date":"","format":false,"excerpt":"Estos bocados de coliflor a la marinera tienen todo lo que necesitas para una cena deliciosa, divertida y nutritiva. Son f\u00e1ciles de preparar, hechos con ingredientes nutritivos y con un sabor profundo y refrescante a la vez. Me encantan porque se comen de bocado y sirven tanto para una cena\u2026","rel":"","context":"En \u00abPrincipales\u00bb","block_context":{"text":"Principales","link":"https:\/\/healthyforkful.com\/es\/category\/principales\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2021\/05\/Bocados-de-coliflor-a-la-marinera.jpg?fit=675%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2021\/05\/Bocados-de-coliflor-a-la-marinera.jpg?fit=675%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2021\/05\/Bocados-de-coliflor-a-la-marinera.jpg?fit=675%2C1200&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":5065,"url":"https:\/\/healthyforkful.com\/es\/falso-couscous-de-coliflor-con-pollo\/","url_meta":{"origin":4554,"position":4},"title":"Falso couscous de coliflor con pollo (fried rice a mi manera)","author":"Maria","date":"","format":false,"excerpt":"Esta es una de esas recetas que preparo cada dos por tres, porque est\u00e1 deliciosa y es una forma de que mi pareja coma coliflor :P Y es que como siempre digo, no depende de la verdura si no de la forma en que la cocinas. Si quieres m\u00e1s tips\u2026","rel":"","context":"En \u00abPrincipales\u00bb","block_context":{"text":"Principales","link":"https:\/\/healthyforkful.com\/es\/category\/principales\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/09\/Cauliflower-couscous-w-chicken-reducida.jpg?fit=900%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/09\/Cauliflower-couscous-w-chicken-reducida.jpg?fit=900%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/09\/Cauliflower-couscous-w-chicken-reducida.jpg?fit=900%2C1200&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/09\/Cauliflower-couscous-w-chicken-reducida.jpg?fit=900%2C1200&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":6841,"url":"https:\/\/healthyforkful.com\/es\/pan-de-coliflor-keto-con-romero-un-aliado-para-tu-salud-hormonal-y-digestiva\/","url_meta":{"origin":4554,"position":5},"title":"Pan de Coliflor Keto con Romero – Un aliado para tu salud hormonal y digestiva","author":"Maria","date":"","format":false,"excerpt":"Si eres una mujer interesada en mejorar tu salud hormonal y digestiva, este pan de coliflor keto con romero es mucho m\u00e1s que una opci\u00f3n baja en carbohidratos: \u00a1es un verdadero aliado para tu bienestar! Beneficios hormonales y digestivos de los ingredientes \u2705 Coliflor: Rica en compuestos azufrados como el\u2026","rel":"","context":"En \u00abDesayunos y Brunch\u00bb","block_context":{"text":"Desayunos y Brunch","link":"https:\/\/healthyforkful.com\/es\/category\/desayunos-y-brunch\/"},"img":{"alt_text":"pan de coliflor keto","src":"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/05\/pan-de-coliflor-keto-scaled.jpg?fit=1200%2C801&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/05\/pan-de-coliflor-keto-scaled.jpg?fit=1200%2C801&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/05\/pan-de-coliflor-keto-scaled.jpg?fit=1200%2C801&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/05\/pan-de-coliflor-keto-scaled.jpg?fit=1200%2C801&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/05\/pan-de-coliflor-keto-scaled.jpg?fit=1200%2C801&ssl=1&resize=1050%2C600 3x"},"classes":[]}],"jetpack_likes_enabled":true,"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/healthyforkful.com\/es\/wp-json\/wp\/v2\/posts\/4554\/"}],"collection":[{"href":"https:\/\/healthyforkful.com\/es\/wp-json\/wp\/v2\/posts\/"}],"about":[{"href":"https:\/\/healthyforkful.com\/es\/wp-json\/wp\/v2\/types\/post\/"}],"author":[{"embeddable":true,"href":"https:\/\/healthyforkful.com\/es\/wp-json\/wp\/v2\/users\/1\/"}],"replies":[{"embeddable":true,"href":"https:\/\/healthyforkful.com\/es\/wp-json\/wp\/v2\/comments\/?post=4554"}],"version-history":[{"count":3,"href":"https:\/\/healthyforkful.com\/es\/wp-json\/wp\/v2\/posts\/4554\/revisions\/"}],"predecessor-version":[{"id":4579,"href":"https:\/\/healthyforkful.com\/es\/wp-json\/wp\/v2\/posts\/4554\/revisions\/4579\/"}],"wp:attachment":[{"href":"https:\/\/healthyforkful.com\/es\/wp-json\/wp\/v2\/media\/?parent=4554"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthyforkful.com\/es\/wp-json\/wp\/v2\/categories\/?post=4554"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthyforkful.com\/es\/wp-json\/wp\/v2\/tags\/?post=4554"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}