Cauliflower Never Looked So Good: 10 Recipes That Will Wow You

Written By Julie Paiva, CHHC


Cauliflower is rich in health-promoting phytochemicals, has a high level of anti-inflammatory compounds, and can ward off cancer, heart disease, brain disease, and even weight gain. There isn’t much cauliflower can’t do.  Use cauliflower to create a fancy gluten-free, low-carb version of your favorite meal.  Cauliflower is a grain-free side that can replace the popular starchy sides that often fill our plates.


Why Eat Cauliflower:


Cauliflower, along with broccoli, cabbage, kale, and brussel sprouts, is a member of the cruciferous vegetable family. Cruciferous vegetables are an excellent source of natural antioxidants, due to their high levels of various phytochemicals, and are good suppliers of essential vitamins, carotenoids, fiber, soluble sugars, minerals, and phenolic compounds. One cup of cauliflower contains:

  • 29 calories
  • Close to 0 grams of fat, sodium, and sugar
  • 73% daily value of vitamin C
  • 19% daily value of vitamin K
  • 15% daily value of folate 14%
  • 13% daily value of pantothenic acid
  • 12% daily value of vitamin B6
  • 11% daily value of fiber
  • 9% daily value of omega-3 fatty acids


How and Where to Select the Perfect Cauliflower:


If you’re shopping at your local farmers market, look for cauliflower that is tightly packed with its pieces pressed firmly together, not splayed open. While most cauliflower is found in white varieties, purple, yellow, and green cauliflowers can be found in certain parts of the world and are just as nutritious.  You can now even find cauliflower in the produce or freezer section already riced and bagged ready for use.


10 Awesome Cauliflower Recipes:


Mashed No-tatoes

Dill Cauliflower Mashers

Twice Baked Cauliflower Mashed No-tatoes

Cilantro Lime Cauliflower Rice

Fried Cauliflower Rice

Spanish Cauliflower Rice

Cauliflower Polenta

Cauliflower Sweet Potato Tortillas

Cheesy Baked Cauliflower

Roasted Cauliflower


Cauliflower is an excellent blank canvas. You can steam or blanch it to keep its essential flavors intact, but by roasting or sautéing it, you can bring out its sweetness. Cauliflower will absorb the oil and seasoning, soaking up flavors much like eggplant will, but it remains firmer.  Don’t feel like your missing out on your old starchy favorites.  Replace them with cauliflower and your flavorful dishes will be healthy and tasty.


Julie Paiva
Julie Paiva
Julie is a nutritional counselor with a degree in Holistic Health Coaching from the Institute of Integrative Nutrition. She also has a Bachelor’s Degree from Central Connecticut State University in Elementary Education and a Master’s Degree in Science from Southern Connecticut State University. She has been giving one-on-one coaching sessions ever since earning her degree in 2013 and is passionate about helping others implement a holistic lifestyle!

Sign up for a FREE Sample Meal Plan

Before you leave, subscribe for a FREE 2 DAY MEAL PLAN & to stay up to date with news and announcements!