Cauliflower is known to be like the brother or sister to broccoli! Because it resembles broccoli but with a white flesh, sometimes called “curd” because it looks like cheese curds. You often only eat the head portion of this vegetable.
A cruciferous vegetables with lots of health benefits. It is an incredible source of fibre (1 cup raw has 2 g fibre) and vitamins. High fibre foods aid in the maintenance of a healthy digestive tract, regulating the immune system and help to prevent inflammation. But eating foods like cauliflower can help low blood pressure and cholesterol levels, better insulin sensitivity and promote weight loss. For people with chronic kidney disease (CKD) this is a great vegetable to add to your diet as it is low in both potassium (169 mg in 1/2 cup) and phosphorus (25 mg in 1/2 cup)!
Top ways to enjoy
Cauliflower can be enjoyed and served many ways and is a great substitute for many other foods! It can be cooked and served as rice if you are looking for a lower carbohydrate substitute. It can be boiled and pureed in place of mashed potatoes or blended as a creamy pasta sauce. You can even use it to make a delicious, healthy pizza crust. Of course you can also enjoy it raw in a salad or with your favourite dips like hummus or with a tahini sauce.
How to store
Cauliflower can be stored for up to a week in the refrigerator. Store it unwashed in an open plastic bad to allow for circulation. Cooked cauliflower can last 3-5 days in a sealed container or some plastic wrap. If you plan on meal prepping and want your cauliflower to last even longer it is safe to keep in the freezer!
Frozen cauliflower is just as nutritious as fresh. Check out this blog post on frozen vegetables for more tips and tricks.
What’s the nutrition content of cauliflower?
One cup of cauliflower provides 77% of your daily vitamin C needs, 20% of vitamin K needs and 10% or more of daily requirements of Vitamin B6 and folate!
Roasted Cauliflower Salad
Ingredients
- 1 small Cauliflower, cut into florets
- 1/8 cup Olive oil
- 4 tsp Chilli powder
- 4 tsp Garlic powder
- 2 tsp Black pepper
- 2 TBSP Pomegranate arils
- 2 TBSP Feta cheese, low sodium, crumbled
- 2 TBSP Parsley, fresh (chopped) or dried
Tahini Sauce
- 1/8 cup Tahini
- 1/8 cup Lemon juice
- 2 clove Garlic, minced
Instructions
- Pre-heat oven to 425° and line baking sheet with tin foil.
- In a large bowl, toss together cauliflower florets, olive oil, chilli powder, garlic powder, and pepper. Place on baking sheet.
- Bake cauliflower for 25-30 minutes, tossing it once halfway.
- In a medium bowl, whisk together tahini, lemon juice, and minced garlic. Add warm water if too thick.
- Place cauliflower on a platter and top with pomegranate arils, crumbled feta cheese and chopped parsley. Drizzle tahini dressing over the salad or toss all together.
Notes
This article was written by Deanna Najar, Nutrition Student Volunteer.
This article was reviewed by Emily Campbell, RD CDE MScFN
Thanks for the cauliflower recipe! I 💕 cauliflower! I eat it raw with my lunch, I use it with broccoli to make broccoli-cauliflower salad and I roast them as florets or steaks. I have never tried them in pizza crust or mashed them into “mashed potatoes.” If only I had more time…..
These are great ideas as well! Thanks for sharing them.
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