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    Home ยป Recipes ยป Ingredient Exploration

    All About Cauliflower

    Published: Feb 9, 2015 ยท Updated: Aug 14, 2019 ยท Post may contain affiliate links

    Celebrate veggies all year long with a new vegetable each week! This week, we're highlighting cauliflower.

    [Veggies All Year] Cauliflower from Living Well Kitchen

    Cauliflower might not be full of color, but it is still great for you. In fact, white veggies {like last week's mushrooms} have tons of health benefits. So just because it's not a vibrant green or bright purple, doesn't mean you shouldn't bother eating them.

    All veggies are great! Which is obviously why I am celebrating them all year ๐Ÿ˜‰

    Cauliflower is a wonderful veggie in my opinion because it can easily be added to dishes to bump up the nutritional value without a lot of fuss; it can also stand alone as a rockstar ingredient.

    Cauliflower is like the perfect friend ingredient -- confident enough to be the main ingredient but can also be a supporting ingredient in the recipe.

    Read on to learn about the wonderful health benefits, tips for buying cauliflower, and lots of cauliflower recipe ideas.

    [Veggies All Year] Cauliflower from Living Well Kitchen

    Cauliflower Nutrition:

    *1 cup chopped raw cauliflower has 25 calories, 0.1g fat (0g saturated fat), 30mg sodium, 5.3g carbohydrates, 2.5g fiber, 2.0g protein, 77% Vitamin C, 20% Vitamin K, 11% Vitamin B6, 14% Folate, 9% Potassium

    Cauliflower Fun Facts:

    *Cauliflower is a member of the cabbage family -- it's a cruciferous veggie, like kale and broccoli

    *Cauliflower is high in antioxidants and fiber

    *Glucosinolates in cauliflower have been shown to have many beneficial roles in the body -- anti-inflammation, aid in the body's detoxification system, produce sulforaphane which can help protect against harmful bacteria in the stomach

    *You can eat cauliflower raw, sautéed, steamed, roasted, riced, or in many different types of dishes.

    *Cauliflower is usually found in white varieties but also comes in purple, green, and orange {or I like it to be considered gold, so it can be Mardi Gras festive}.

    *Purple cauliflower has anthocyanin {like berries, grapes, red cabbage}. Green cauliflower has more chlorophyll. Orange cauliflower has more Vitamin A.

    [Veggies All Year] Cauliflower from Living Well Kitchen

    Cauliflower Tips:

    *When shopping for cauliflower, buy firm, compact heads of cauliflower with green leaves. Yellowing or browning florets or florets that are spreading apart are signs that the cauliflower is old.

    *Overcooking your cauliflower will intensify the strong flavor and smell.

    *Adding lemon juice, vinegar, or milk will help keep the cauliflower white during cooking.

    *Keep cauliflower in the fridge, tightly wrapped and unwashed, for up to one week.

    *One whole 2 pound head of cauliflower {about 6 inches in diameter} = 6-8 cups chopped = 1 lb. 6 oz. raw

    Cauliflower Recipes:

    Cauliflower Tater Tots from Living Well Kitchen

    Cauliflower Tater Tots

    Roasted Garlic Cauliflower Soup from Living Well Kitchen

    Roasted Garlic Cauliflower Soup

    Mac and Cheese Bites from Living Well Kitchen

    Cauliflower Mac and Cheese Bites

    Mardi Gras Fried Cauliflower Rice from Living Well Kitchen

    Mardi Gras Fried Cauliflower Rice

    Roasted Cauliflower Soup from Living Well Kitchen blog

    Roasted Cauliflower Soup

    Indian-Spiced Tomato & Cauliflower Soup from Living Well Kitchen

    Indian-Spiced Tomato & Cauliflower Soup

    Baked Italian Cauliflower from Living Well Kitchen

    Baked Italian Cauliflower

    Cauliflower Pizza

    Loaded Potato Soup

    Recipes from other blogs:

    *Cheesy Vegan Cauliflower Mash Bowls from Avocado a Day Nutrition on The Lean Green Bean blog
    *Cauliflower Pizza with Greens from Food Confidence
    *Healthy Cauliflower Carbonara from Hungry Hobby
    *Roasted Cauliflower, Tomatoes, Chickpeas w/ Indian Spices from MJ and Hungryman
    *Healthy Mashed Potatoes from fannetastic food
    *Buffalo Cauliflower Wings with Blue Cheese Dressing from The Foodie Dietitian
    *Asian Tofu Bowls with Cauliflower Brown Rice from Immaeatthat on The Healthy Aperture Blog
    *Cauliflower & Pear Soup with Roasted Chestnuts from Teaspoon of Spice

    Meme

    What is your favorite way to eat cauliflower?

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    Comments

    1. Kara @ The Foodie Dietitian says

      February 10, 2015 at 8:24 am

      Oh, cauliflower. It's soooooo hot right now. ๐Ÿ˜‰
      Thanks so much for including my buffalo cauliflower wings recipe! xo

      Reply
    2. Lindsay @ The Lean Green Bean says

      February 10, 2015 at 9:04 am

      thanks for linking to rachael's post!

      Reply
    3. Jessica @ Nutritioulicious says

      February 10, 2015 at 10:00 am

      Another informative post and great recipe roundup! Thanks for including my cauliflower dish!

      Reply
    4. Melanie @ Nutritious Eats says

      February 10, 2015 at 12:03 pm

      Love, love cauliflower! Great post!

      Reply
    5. Min says

      February 10, 2015 at 1:59 pm

      Haha! You and mardi gras ;). This month is going to be an exciting one for ya, isn't it? I haven't always been a cauliflower lover, but it is def one that I've been turning to more and more lately ;). I still haven't tried the cauliflower pizza crust. Have you?

      Reply
    6. Lauren @ Eating with a Purpose says

      February 10, 2015 at 7:41 pm

      Yay for Mardi Gras cauliflower! I am loving cauliflower and its versatility these days. To celebrate our love for pizza and cauliflower, I think a trip to our local pizza joint (aka Pizza Domenica) is in order. Loving your veggies all year series!

      Reply

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    Meme (a brunette female) is holding umbrella and spinning around in front of the Eiffel Tower wearing a denim jacket, skirt, and blue shoesHi, I'm Meme, a thirty-something registered dietitian nutritionist from Alabama living in San Diego. Here to help you enjoy food, feel better in your body at any size, and live free of diets & shame.
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