Until recently, I used to dismiss this humble vegetable as way too bland for my palate, but I have finally
learned to appreciate cauliflower.
And I’m so glad I did.
Lately, I’ve been pretty busy catching up on many of the wonderful cauliflower dishes I’ve been missing.
Just this week, I bought several fresh, firm heads of organic cauliflower from my local farmer’s market–
although cauliflower is said to be most plentiful from December through March.
Though pale in color–compared to it’s cruciferous siblings, broccoli, kale, brussel sprouts and cabbage–
cauliflower is no slouch in the nutrition department.
I make it my business to include cauliflower as one of the cruciferous vegetables I eat every day
of the week, in order to receive the potent health benefits provided by them.
Health Benefits of Cauliflower
Numerous studies link cauliflower-containing diets to cancer prevention, especially bladder cancer,
breast cancer, colon cancer, prostate cancer, and ovarian cancer.
“Cauliflower provides nutrients that
support three key body systems–
detox, antioxidant, anti-inflammatory–
that are closely connected with
cancer development as well
as cancer prevention.”
Studies on the benefits of cruciferous vegetables indicate that cauliflower may be helpful in preventing
and treating inflammation-related health problems such as Crohn’s disease, inflammatory bowel disease,
insulin resistance, obesity, rheumatoid arthritis, irritable bowel syndrome, type 2 diabetes, metabolic
syndrome and ulcerative colitis.
*contains antioxidant and sulpur-containing nutrients to boost detoxification activities.
*contains phytonutrients called glucosinolates that can help activate detoxification enzymes and
regulate their activity.
*is a very good source of antioxidants which helps lower the risk of oxidative stress in our cells.
*supplies vitamin C, manganese and antioxidant phytonutrients beta-carotene, beta-cryptoxanthin,
caffeic acid, cinnamic acid, ferulic acid, rutin, kaempferol, quercetin.
*is an excellent source of vitamin K which acts as a regulator of our inflammatory response.
*is capable of providing cardiovascular benefits due to its anti-inflamatory benefits.
*is a good source of fiber–with nearly 12 grams per 100 calories–providing excellent digestive
*contains sulforaphane which can help protect the lining of your stomach.
*Cut cauliflower florets into quarters and let them sit for 5 minutes before cooking.
*Avoid overcooking cauliflower–which makes them waterlogged, mushy and flavorless.
*Eat cauliflower raw, steamed lightly, sauteed or baked to enjoy it’s flavor and health benefits.
Vegan Cheezy Baked Cauliflower
Love cheezy tasting cauliflower, but want to skip the dairy?
This recipe is a snap to make.
Just toss a few ingredients together and put them in the oven for a soft cauliflower that is creamy
on the inside and “cheezy” on the outside.
1 head cauliflower
3 tablespoons olive oil
1/2 cup nutritional yeast
Salt and pepper
Preheat your oven to 350 F.
Cut the cauliflower into pieces and place them in a large bowl.
Add the olive oil and nutritional yeast.
Then toss until the cauliflower is fully coated.
Place the mixture into a greased baking dish and add salt and pepper to taste.
Bake uncovered for 40-45 minutes until the cauliflower is soft and nicely browned.
Flip the cauliflower half through.
Remove from the oven when done.
A Note on Nutritional Yeast
Similar to the pungent taste of cheese–nutritional yeast is a deactivated yeast product with a
strong flavor, making an excellent option for dairy-free recipes that require a cheesy flavor.
On top of that, it’s a good source of B-Complex vitamins as well as a complete protein.
Here’s an alternate vegan cheez sauce recipe made with nutritional yeast, to add to
your cauliflower and other dishes.
Nutritional Yeast Cheezy Sauce
A basic dairy-free cheese sauce using nutritional yeast is simple to make.
1/2 c. nutritional yeast
1/4 c. flour (your choice of whole grain flour)
1 tsp. sea salt
1/2 tsp. garlic powder
2 cups water
1 tsp. yellow mustard
2 tsp. olive oil
Mix all of the ingredients together in a pot and place over medium heat.
Stir often and allow to boil.
The sauce will thicken and then you will know it’s time to take off the heat.
You can pour the sauce over your cauliflower and toss.
It also tastes great on nacho chips, your favorite pasta or use it as a dip.
Spicy Roasted Cauliflower
1 head cauliflower cut into bite sized floret pieces)
1 Tbsp lemon juice, plus zest of 1 lemon
¼ teaspoon dried oregano
¼ tsp red chili flakes
¼ tsp sea salt
¼ tsp finely ground black pepper
Pre-heat oven to 450°
Place cut cauliflower florets in a large bowl.
Add lemon zest and juice.
Next, add oil, oregano, red chili flakes, sea salt and pepper.
Toss to coat evenly.
Spread cauliflower on a greased, walled baking sheet.
Then roast for about 22-25 minutes, stirring once, until golden.
Option: Drizzle cauliflower with the cheezy nutritional yeast sauce above,
Want More Cauliflower Recipes?
Enjoy these delicious cauliflower dishes from some of my favorite blogs.
*Raw Cauliflower “Mashed Potatoes” from kimberlysnyder
*Raw Marinated Cauliflower Salad from hallelujahacres
*Indian Spiced Lactofermented Cauliflower from deliciousobsessions
*Roasted curried cauliflower from reciperenovator
*Fall-Inspired Butternut Squash & Cauliflower Stew from carrieonvegan
*Curried Cauliflower, Carrots & Peas from savvyvegetarian.com
*Creamy Mashed Cauliflower from everydaymaven
*Steamed Cauliflower and Green Beans with Fresh Dill Sauce from savvyvegetarian
*Curry Cauliflower “Rice” from carrieonvegan
*Cauliflower & Tofu Curry from theveganroad
*How to Make Cauliflower “Rice” from everydaymaven
These are just a few of the various ways to enjoy the flavor and powerful health benefits
What is your favorite cauliflower recipe?
Share your suggestions with us.
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DISCLAIMER: The material on this website represents the opinions and conclusions of the author; it should not be taken as medical advice. Readers are encouraged to conduct their own further research.
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