13 Health Benefits of Cauliflower According to Science (+ 4 Cauliflower Recipes to Try)

Cauliflower is a cruciferous vegetable, putting it in the same family as broccoli. While broccoli is much more popular than cauliflower, its white cousin should never be forgotten. Cauliflower has its own varied and powerful nutritional profile, and offers a wide array of health benefits - many of which broccoli does not. Cauliflower should be included along with broccoli in any healthy diet.

Cauliflower is a very versatile vegetable. It has limited flavour and colour, meaning that it mixes into all sorts of different meals. It contributes no overpowering flavour, yet adds a whole lot of nutrients, making it an ideal vegetable to throw in with any other veggie-based meal ideas.

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What makes cauliflower special?

One of cauliflower’s benefits is that it contributes minimally to your caloric and fat intake. A one-cup serving of cauliflower has only 29 calories, making it a negative food - a food that burns more calories during the digestion process than it adds to your body. Cauliflower also contains no unhealthy fats - but it is a very good source of omega-3 fatty acids, which are necessary for your body to clear cholesterol and function properly.

In addition to these healthy fats, cauliflower is a dense source of a variety of nutrients. It combines vitamins and minerals, with a unique combination of phytochemicals (plant-based nutrients) - including carotenoids and tocopherols, which both function as antioxidants. Oh - and cauliflower has a great mixture of antioxidants that work together to ward off all sorts of diseases. Continue reading for an in-depth explanation of the way cauliflower's nutrients work together to help the body fight off dangerous diseases.

  1. Cauliflower has an impressive array of vitamins and minerals

It’s crazy how many different nutrients cauliflower can cram into such a low count of calories. A single, one-cup serving provides the following nutrients, making cauliflower meet the qualifications for being a superfood! Detailed descriptions of all vitamins in cauliflower can be found here.

  • Vitamin C - 73% of your Daily Recommended Intake (D.R.I.)Vitamin C is one of the most important nutrients that you can get in your diet. It’s a potent antioxidant that affects almost every function of your body. It allows your body to absorb other nutrients better. It heals your skin. It strengthens bones and tissues, and increases the speed at which your body heals from injuries it does receive. It fights disease and free radicals. A better question would be - what doesn’t vitamin C do?

  • Vitamin K - 19% of your D.R.I.Vitamin K is a nutrient that’s sometimes overlooked and can be difficult to maintain proper levels of, if you don’t know what foods are high in vitamin C.

  • Folate - 14% of your D.R.I.

Folate is not a particularly well-understood vitamin. There are many different vitamins and nutrients that are considered under the name folate. There are methylfolates, dihydrofolates - several subclasses that are all referred to with a single name. For added complication, the different types of folates heal different parts of your body and fight different symptoms and diseases. Most of the things folate heals are related to the brain and nervous system.

  • Pantothenic Acid - 13% of your D.R.I.Pantothenic acid is responsible for creating energy in your body. It’s metabolized into Coenzyme A, which is an antioxidant that’s used by every cell in your body. Coenzyme A is considered to be one of the most important chemicals responsible for the creation and proliferation of life on Earth.

  • Vitamin B6 - 12% of your D.R.I.Vitamin B6 plays two primary functions in your body, both of which are very important. It helps your body produce red blood cells, which are necessary for blood clotting - not the bad kind of blood clotting, but the type that prevents your blood from draining out of your body when you cut yourself. It also helps metabolize carbohydrates properly so your body doesn’t get overwhelmed by sugars.

  • Choline - 11% of your D.R.I.Cauliflower is one of the best vegetable sources of choline. Choline is the backbone for the proliferation of acetylcholine, which is a neurotransmitter. This nutrient helps your brain communicate more effectively, not just within itself by improving thought clarity and speed, but by enhancing your immune response and motor function by bolstering nervous communication.

  • Fiber - 11% of your D.R.I.Fiber is a very important nutrient that your body needs. It helps the the excretion of waste, regulates the production and cycling of bile, and helps you feel full. It also helps remove cholesterol from your body and prevents blood sugar spikes.

  • Omega-3 fats - 9% of your D.R.I.Omega-3 fatty acids are some of the ‘good’ fats that your body needs to function properly. They can help rid your body of cholesterol, and assist your organs in smooth, uninhibited functioning.

  • Manganese - 8% of your D.R.I.Manganese helps your body with bone production and maintenance, and also helps the skin. It helps your skin maintain a healthy structure and prevents the symptoms of aging skin.

  • Phosphorous - 6% of your D.R.I.Phosphorous is a key component in your body. It allows your cells to function. Without phosphorous, cells would have difficulty absorbing nutrients, or differentiating between nutrients and toxins.

  • Biotin - 5% of your D.R.I.Biotin helps your body maintain a proper blood sugar balance. Diets that don’t contain regular biotin are typically low in insulin. Biotin regulates the production of insulin, which in turn helps your body’s response to blood glucose spikes.

  • Potassium - 5% of your D.R.I.Potassium helps fight high blood pressure. It also helps the kidneys and reduces their workload, and helps your body in the maintenance of strong bones.

  • Vitamin B2 - 5% of your D.R.IVitamin B2, like its cousin B6, helps your body in the production of clean, reliable energy. It’s also a strong antioxidant, and helps your body recycle glutathione - another antioxidant considered absolutely vital to the existence and health of human beings.

Cauliflower also contains 5% of your D.R.I. for protein, which is necessary for building and maintaining tissues and cells in your body. There are negligible amounts of Vitamin B1, magnesium, and vitamin B3 - 4%, 3% and 3% of your D.R.I. respectively.

2. Cauliflower reduces the likelihood of getting cancer

Many studies have shown that cruciferous vegetables such as cauliflower reduce the risk of developing cancer. Cauliflower in particular does this by reducing the growth speed of tumors.

Cauliflower inhibits tumor growth by halting carcinogenesis - a term used for the chemical mutation caused by carcinogens. Certain carcinogens that cause mutation are known as mutagens, and mutations are largely responsible for the development of tumors.

Another weapon that cauliflower packs to fight cancer is its high amount of glucosinolates. Glucosinolates are compounds that contain good amounts of sulfur. These glucosinolates are largely responsible for the pungent smell that cruciferous vegetables emit when they’re being cooked.

Glucosinolates are broken down during the chewing of cruciferous vegetables, and during the process of digestion. They are converted into biologically active compounds that inhibit the growth of cancer cells. They behave somewhat differently in humans than in plants - in plants, they’re like pest-control substances. In humans, however, they can repair DNA that’s damaged by mutagens.

Cells with DNA damage don’t undergo regular programmed cell death. Programmed cell death is executed when a cell is threatened, or sees an environmental cue that suggests its death would be better for the organism than its survival. Cells infected by DNA damage don’t recognize these cues, though. Instead, they undergo regular reproduction - and maintain the structure of their damaged DNA, spreading it to their offspring. This is one way that cancer spreads.

Conclusion: Inhibiting the spread of mutated DNA, or repairing the damage done, is crucial to slowing the speed at which cancerous mutations spread through the body. This makes cauliflower a good choice for anyone hoping to avoid getting cancer!

3. Cauliflower helps your body fight inflammation

Inflammation has been proven to be, at least in part, a factor in almost every known chronic disease. Some inflammation is healthy, and important for the regulation of normal body functions. However, when the inflammatory response goes beyond what is necessary, things start to get out of control.

Much of the damage caused by inflammation occurs when the immune system acts without necessity. An unneeded inflammatory response will not defend against pathogens or unhealthy threats - instead, it can cause damage to the body. This has been linked to cancer, recurring pulmonary diseases, and many more illnesses. Considering inflammation can impact every organ in the body, the variance of its impact is huge.

Vitamin C is an anti-inflammatory agent, and cauliflower has an impressive amount of this vitamin. On top of this, vitamin C boosts the immune system - preventing further unnecessary inflammatory response, and helping your body ward off different diseases.

Cauliflower also contains indole-3-carbinol (I3C). I3C is suggested to fight inflammation at a genetic level. This hits the root cause of inflammation and can prevent the further recurrence of diseases that can’t be treated by simply reducing inflammation.

Conclusion: Inflammation is a symptom that’s present in almost all known chronic diseases. Reducing inflammation is important for those hoping to prevent disease, and cauliflower contains a number of beneficial compounds that are useful for fighting inflammation.

4. Cauliflower helps fight disease of the heart

Another benefit of cauliflower being an anti-inflammatory agent is that it helps prevent heart disease. Strokes and diabetes can both be caused by inflammation that raises blood pressure and obstructs the transport of nutrients through the bloodstream.

Cauliflower’s omega-3 fat content is particularly useful in fighting heart disease. It helps the bloodstream flow easy and can prevent blockages and buildups, by sweeping unhealthy fat out of the circulatory system.

Omega-3 fats reduce the frequency of triglycerides. Triglycerides are shown to have a positive impact on reducing the likelihood of heart disease. They act similar to LDL (bad) cholesterol, and are closely linked to heart disease. It’s important to monitor your triglycerides - oftentimes, people assume that simply reducing cholesterol is enough to clear out their arteries. Unfortunately, diets low in cholesterol often compensate with high levels of triglycerides.

Cauliflower also contains sulforaphane. This has been linked to improved blood pressure, and healthier kidneys. Sulforaphane improves the methylation process of DNA - a process that is necessary for cells to function properly, and for genes to be expressed properly. Sulforaphane particularly benefits cells in the endothelium - the internal lining of arteries - which makes them very useful in fighting heart-related diseases.

Conclusion: Cauliflower contains components that fight heart disease in a number of ways. Its healthy fats limit triglycerides and cholesterol, and the sulforaphane can positively impact DNA at a cellular level, limiting DNA-related disease.

5. Cauliflower helps the digestion process

Through a number of different mechanisms, cauliflower helps improve your body’s digestion.

Firstly, it has a high fiber content. Fiber is an insoluble nutrient that does not digest. There are two types - soluble and insoluble fiber. Soluble fiber becomes like a paste when it comes into contact with water. It does this in the stomach, making you feel full quicker. Insoluble fiber maintains its structure throughout digestion, and helps the intestine clear out waste. key for digestion for a number of reasons.

  • Fiber helps the body eliminate old bile. Insoluble fiber will accrue bile as it passes through the intestine, bringing it out with it as it leaves the digestive system.

  • Fiber keeps you regular, preventing constipation and ensuring a regular excretion of waste.

The glucosinolate in cauliflower also helps digestion. Glucosinolate stimulates phase II enzymes, which is the proper name for the body’s own antioxidant production system. Phase II enzymes help cue the liver to produce detoxification enzymes, which ease the strain from toxins in the digestive system.

Glucosinolate also protects the stomach lining. This prevents the development of ulcers and leaky gut syndrome.

Sulforaphane helps the digestive system by stopping the intestinal flora from growing too fast. This allows your body to be more accurate in differentiating between good and bad bacteria, preventing the proliferation of pathogens and ensuring the survival of healthy gut flora.

Conclusion: There are a number of ways cauliflower helps aid digestion. Three main components - sulforaphane, glucosinolate, and fiber - allow cauliflower to tackle digestive issues in all sorts of different ways.

6. Cauliflower enhances memory and brain health

Cauliflower is a good source of the nutrient choline. Choline is a B vitamin that eventually produces acetylcholine - one of the brain’s main neurotransmitters. Both are necessary for proper development of the brain.

Choline allows cell membranes to grow properly, and ensures that their membranes are strong. In terms of neurons - brain cells - this means that neural impulses are able to be communicated more effectively. If your brain cannot transmit neural impulses quickly, your actions and thoughts will become slow. In this way, choline can enhance general intelligence and thought process.

Choline has been shown to benefit the brain health of the fetus. It ensures proper brain development and can result in a person whose brain functions at a higher level than those who didn’t receive enough choline during their fetal stage.

Choline may reverse some of the effects of memory decline in old age. This means it can hinder the progress of diseases like Alzheimer’s and Parkinson’s, as well as the onset of dementia.

Conclusion: Regular consumption of cauliflower boosts the amount of acetylcholine in your brain, effectively enhancing memory recall and general cognition.

7. Cauliflower can help you lose weight

Cauliflower aids in weight loss in a number of ways. Aside from the fact that it’s an extremely low-calorie negative food, there are several nutrients in cauliflower that directly impact the way your body’s metabolism functions and the way it manages its weight.

Its high fiber content allows digestion to flow easily. This allows for better digestion and use of calories, fats and sugars - preventing buildup of excess food intake. Fiber also expands in the stomach, making you feel sugar and generally reducing caloric intake.

Cauliflower contains omega-3 fats, which stimulate the production of leptin. Leptin is a hormone that helps your body regulate its weight and can bolster the metabolism.

Cauliflower is also a low-carbohydrate food. This means that its energy won’t be turned into sugar. Instead, all of the calories from cauliflower come from the vitamins, minerals, antioxidants and fiber that are in the plant.

Conclusion: Cauliflower is a good addition to a weight-watcher’s diet. It’s low in calories and carbohydrates, and has several nutrients in it that directly impact the way your body gains and loses weight.

8. Cauliflower helps the body maintain a balance of hormones

A diet containing cruciferous vegetables has been shown to balance hormones. Particularly, they can reduce unhealthy levels of estrogen. Foods high in estrogen can damage your health, since they throw off your body’s hormonal balance. Balanced hormones are important for your body’s systems to maintain stability.

The modern diet makes hormones very difficult to balance. Processed foods, along with meat, dairy and other animal products, can all raise estrogen levels. An excess of estrogen leads to many disease, including hypothyroidism and chronic fatigue. It also inhibits your immune system’s ability to function, leaving you vulnerable to more diseases.

Cauliflower can combat this imbalance because it contains diindolylmethane (DIM.) Some of the compounds released when digesting cauliflower lead to the release of DIM, which is a highly stable nutritional compound. DIM changes the way estrogen is metabolized in our body, preventing it from being metabolized into the nasty things that cause all sorts of diseases. Sufficient DIM intake causes estrogen to be metabolized into its “good” metabolites, which can help prevent heart disease.

Conclusion: Cauliflower contains DIM, which is a stable nutritional compound that changes the way estrogen is metabolized. For those struggling with estrogen imbalance, changing the way it’s metabolized could prevent health problems - instead of producing bad metabolites, it will produce health changing, good metabolites.

9. Cauliflower combines unique antioxidants and phytonutrients

No other vegetable - not even other cruciferous vegetables - has the same antioxidant and phytonutrient profile of cauliflower. Let’s take a look at some of cauliflower key antioxidants.

  • Beta-carotene is the antioxidant present in carrots that’s known to improve eyesight . Typical white cauliflower has a lower amount of beta-carotene. You can tell because it’s white - beta-carotene is the chemical responsible for giving carrots their bright orange colour. You may have noticed there are purple and orange varieties of cauliflower - these ones are positively mutated, and able to hold more beta-carotene. They are better for your ocular health than white cauliflower.

  • Beta-cryptoxanthin functions similar to beta-carotene. They are both metabolized into vitamin A - and, thus, considered to be provitamins (compounds that can be referenced and are almost synonymous with vitamins)

  • Cinnamic acid demonstrates activity that is linked to preventing cancer, improving insulin, and fighting off microbes - on top of typical antioxidant behaviour, such as disarming free radicals. Cinnamic acid also depletes pigment - possibly part of the reason that beta-carotene doesn’t turn regular cauliflower orange.

  • Quercetin is a flavonoid (a sub-group of polyphenols) that’s purported to have anti-microbial, anti-inflammatory and antiviral effects. It’s also known to inhibit the release of histamine, which is released during an allergic reaction. This prevents symptoms like runny nose, watering eyes, sneezing, itching and coughing.

  • Rutin is a flavonoid believed to have powerful effects. Its extracts are used to make medicinal products. The most consistently proven effect of rutin is to prevent side effects of chemotherapy in cancer treatment by reducing ulcer size.

  • Kaempferol is an excellent antioxidant. In addition to preventing oxidation, it clears excess cholesterol from the bloodstream and helps the body produce more platelets. Platelets are used to clot blood to prevent injuries from bleeding, and if they aren’t replenished, problems can occur.

These are hardly all of the antioxidants in cauliflower. They are, however, the ones with the most obvious and well-researched effects. They were synergistically together to give cauliflower its reputed health benefits.

Conclusion: Cauliflower contains a number of potent phytonutrients. It would be difficult to supplement all of these nutrients individually, but eating cauliflower allows them to exert powerful effects in combination.

10. Cauliflower will cleanse your body of bad cholesterol

There are two types of cholesterol the body absorbs. These are:

  • LDL cholesterol, which is bad. LDL (low-density lipoprotein) cholesterol is highly reactive and oxidizes easily. Unfortunately, it has a nasty habit of sticking to the walls of your veins and arteries. This means that LDL cholesterol can easily cause a whole slew of cardiovascular diseases by clinging on to your arteries and causing oxidative damage. Furthermore, when if your endothelium (the inner lining of your arterial walls) are injured, LDL can slip through into the arterial wall, harden, and cause atherosclerosis.

  • HDL cholesterol is the good kind. HDL (high-density lipoprotein) cholesterol is able to ‘sweep’ LDL cholesterol away from the endothelium before it can cause lasting damage. LDL cholesterol is then carried back to the liver, where it’s broken down and can be healthily passed through the bowels.

Cauliflower has a couple of mechanisms that fight high amounts of LDL cholesterol.

Firstly, it has a very healthy amount of fiber. Fiber is necessary for the proper cycling of bile, and bile is responsible for the excretion of cholesterol. Bile is produced in the liver in response to the digestion of fats. Bile is transported to the intestine, where it picks up toxins and unhealthy compounds including cholesterol. With a healthy diet, bile attaches to insoluble fiber in the intestine and proceed to leave the bowel as waste.

However, in a diet low in fiber, there will be no fiber for the bile to grab onto. Instead, it will be recycled through the liver. Each time it’s recycled, it becomes more and more toxic, grabbing hold of more toxins, fats, and detrimental byproducts of digestion. If bile is not excreted, digestive issues and disease can occur.

Cauliflower is rich in phytosterols, which are a plant-based nutrient. They prevent cholesterol from being absorbed in the intestines, and have been proven to effectively reduce overall levels of LDL cholesterol.

Quite a few of the nutrients in cauliflower have also been studied to remove LDL cholesterol from the bloodstream. These include vitamin C, manganese, and vitamin K, all of which contribute to protection against atherosclerosis and other cardiovascular diseases through blood fat regulation.

Conclusion: Cauliflower is a very important food to consume for those hoping to lower cholesterol. It contains several plant-based nutrients, vitamins, and minerals that specifically target cholesterol. Its fiber content also helps your body remove cholesterol before it can stick.

11. Cauliflower helps keep your eyes healthy

Cauliflower is not as well-regarded as carrots in respect to maintaining eye health, but it is just as effective. It contains significant amounts of beta-carotene, which is largely the reason that carrots can help heal your eyes.

It’s also very high in vitamin C. Both of these nutrients have been shown to inhibit macular degeneration. This is a condition that develops with age, eventually causing blindness. It is possible for macular degeneration to occur early in life, but the elderly are particularly susceptible - though they’d be much less so if they were to eat cauliflower daily.

Cauliflower also contains sulforaphane, which protects the retina by preventing oxidative damage as well as ocular diseases like cataracts. Sulforaphane also protects the body from oxidative injuries.

Conclusion: Those who struggle with eye disorders, or those who’d like to prepare their eyes for old age, should consider adding cauliflower to their diet. Cauliflower has several key nutrients that both fight and prevent ocular degeneration.

12. Cauliflower helps your body absorb iron

Iron deficiency is a significant problem in the western world. For some people, supplementing with iron simply won’t cure the symptoms because their body has difficulty absorbing the nutrient.

Fortunately, cauliflower can combat inferior iron absorption. It does this largely because of its vitamin C content. Many vegetables, fruits and organic sources of nutrition do not release their iron easily. Sometimes insoluble iron compounds are formed during digestion, which makes the nutrient pass through the body entirely unabsorbed. Vitamin C can prevent these insoluble compounds from being formed. Additionally, it converts ferric iron to ferrous iron. Ferric iron is less easily absorbed as it requires a heme protein source to be absorbed, which most often must come from a meat product.

Additionally, some of the antioxidants in cauliflower help the intestine absorb nutrients more effectively. This allows not only for improved absorption of iron, but any other minerals that are consumed in your diet.

Conclusion: Those who are having trouble dealing with their iron deficiency might want to look into adding cauliflower into their diet. The vitamin C content of cauliflower, combined with its antioxidants and fiber, make iron absorption much easier.

13. Cauliflower protects your skin

Cauliflower is known to protect your skin from U.V. rays that are emitted by the sun. In doing this, your skin will be able to stay healthy for longer, looking fresh and young for years to come.

Sulforaphane, a compound highly present in cauliflower, is known to neutralize some of the compounds the skin produces in response to ultraviolet light. These compounds can cause damage to DNA, which can result in skin cancer. Since sulforaphane allows your body to prevent its response to U.V. rays, instead of blocking them like sunscreen does, this doesn’t inhibit the natural production of vitamin D.

Vitamin C is also a key component for skin protection. Vitamin C enhances the body’s production of collagen. Collagen is the key hormone responsible for maintaining the structure and strength of skin.

Vitamin C is also important for the body to heal wounds properly. This will quicken the speed with which scabs and scars disappear, allowing your skin to look unscathed.

The high antioxidant profile in cauliflower works very well to prevent oxidative damage caused by U.V. rays. Oxidative skin cancer will have a much harder time developing in skin that’s taken care of with a healthy diet. Beta-carotene, one of the antioxidants cauliflower provides, also stimulates the production of collagen.

Conclusion: Cauliflower helps your skin survive in quite a few ways. It offers a variance of vitamins and antioxidants that fight against skin cancer, protect the skin from damaging U.V. rays, and stimulate the production of collagen, a hormone responsible for the development of healthy skin.

How to Select, Store, Prepare, and Eat Cauliflower

Now you’re well-versed in what cauliflower can do for you. I’m sure you’re wondering - what can you do with cauliflower? Fortunately, since the plant isn’t overwhelmingly tasty on its own, it can be used in a massive multitude of recipes. Cauliflower is more likely to absorb flavour than contribute to or destroy it. To ensure you retain the maximum nutritional benefit, you’ll probably want to make sure you know what kind of cauliflower to purchase, and how to store it. Some of its nutrients are quite sensitive to improper handling and preparation.

What kind of cauliflower to buy?

Coloured cauliflower - orange and purple - are very high in antioxidants. Beta-carotene, in particular, is what allows the cauliflower to develop these bright colours. If the vibrancy of this type of cauliflower is off-putting and you decide to buy white, pay attention to the leaves. Vibrant, healthy leaves are an indicator that the cauliflower is freshly picked and hasn’t traveled long distances or been stored improperly. The florets should be compacted together, and the head should feel dense when held.

How to store cauliflower

If the cauliflower you buy is wrapped in cellophane, ensure that you unwrap it quickly. Cellophane traps humidity and promotes molding. A loose plastic bag, lightly sealed, with a paper towel inside, is a much better option.

Cauliflower typically doesn’t store for more than a week if it’s whole. Cut florets keep for less - four days at most.

How to cook without losing nutrients

When preparing cauliflower, don’t discard the stem. It can be cooked into your meals, they may just take a few extra minutes. Peel them first, as the skins can be quite chewy and difficult to swallow. The leaves can also be used as salad greens.

Many nutrients in cauliflower are sensitive to heat, particularly vitamin C. Use minimal heat when cooking, and try to minimize cooking time in general. Different nutrients are sensitive to different cooking methods, so you can prepare in accordance to what your diet requires. See

Here for a list of cooking methods with nutritional statistics.

Cauliflower Recipes for You to Try

These recipes are all nutritious, delicious, and have a quick preparation time. Many of them are prepared in a manner that prevents nutrients from being significantly degraded.

  1. Healthy sauteed cauliflower and turmeric

This recipe was developed specifically with health in mind. It’s cooked in the method deemed to damage cauliflower’s nutrients the least. The recipe takes only ten minutes to prepare.

You will need:

A quarter cup of cauliflower

Five tablespoons of chicken or veggie broth

Half a teaspoon of turmeric

A clove of garlic

A tablespoon of mediterranean dressing (you can use store-bought)

tablespoon of chopped nuts (optional)

Two tablespoons of parmesan cheese (optional)

Two tablespoons of chopped cilantro (optional)

The method:

Cut your cauliflower into florets. Chop your garlic and let it sit for a few minutes to free its nutritional compounds. Heat your chicken broth up in a pan, and when it starts to steam, throw in your cauliflower florets. Add your turmeric, sprinkling evenly. It shouldn’t take more than five minutes to cook at this rate. You can steam your nuts with the cauliflower, or garnish your dish with them later.

When it’s finished, transfer to a bowl and mix with your Mediterranean dressing. Garnish with cilantro and/or parmesan cheese if you desire.

2. Mashed Cauliflower

This is a very good recipe to know. It simulates the flavour and texture of mashed potatoes, without all the carbs. It takes about twenty minutes to make.

You will need:

A head of cauliflower

Three tablespoons of milk

A tablespoon of butter

Two tablespoons of sour cream

A quarter teaspoon of garlic salt



The method:

Cut the cauliflower into florets. Cut the stem and core into similar sized pieces.

Boil a cup of water in a pot, then reduce to simmer and add the cauliflower. Cooking on medium, cover it and wait for no longer than 15 minutes for the cauliflower to tenderize.

Strain the water and add your milk, butter, sour cream, salt, and pepper. Then simply mash the cauliflower until it resembles mashed potatoes. Garnish with chopped chives.

3. Easy, elegant cauliflower

This is a good beginner’s recipe for people who aren’t familiar with cauliflower. It takes half an hour to make eight servings.

You will need:

A head of cauliflower

Half a cup of water

Half a cup of mayonnaise

A tablespoon of Dijon mustard

Half a cup of cheddar cheese

The method:

Cut your cauliflower into big florets - about 10 for the whole head. Save the ore for later recipes. Microwave the florets in a microwave-safe dish with your half cup of water, cooking on high. (Don’t worry - WHFoods was surprised to find that microwaving didn’t significantly damage the nutrients in cauliflower.) Make sure you don’t overcook it, or it’ll be too soft and gross.

Drain the water. Then, add your mayonnaise and Dijon by spreading evenly atop the florets. Grate your cheddar cheese overtop, then microwave for another minute or two until the cheese melts.

4. Roasted Cauliflower

Simplicity at its finest. Prep time is nearly nonexistent.

You will need:

A head of cauliflower

Three tablespoons of olive oil

A teaspoon of rosemary

Salt and pepper

The method:

Preheat your oven to 500 degrees. Cut your cauliflower into medium-sized florets. In a big bowl, toss your cauliflower florets with the oil and crumbled rosemary.

Roast for 10-15 minutes until it begins browning and feels tender.


Cauliflower is an amazing vegetable, capable of delivering many healing benefits to your body. It is easily cooked, tastes great on its own, and adds flavour to many dishes.

Cauliflower is absolutely a mandatory vegetable for anyone hoping to have a completely balanced diet. Its antioxidant profile works together with the vitamins and minerals to create a unique arsenal of disease-fighting benefits.