Cauliflower: A Vegetable Fit For a King

What vegetable helps prevent cancer, was once considered a delicacy in Italy, and was given an honorable place in the gardens in 16th Century France? Cauliflower!

Although many of us might consider cauliflower as being boring, tasteless and devoid of nutrients,  nothing could be further from the truth!

Cauliflower is one of several vegetables in the species Brassica oleracea, which includes broccoli, Brussels sprouts, kale and collard greens. Its name is derived from combining the Latin world caulis, meaning cabbage, with the flower alluding to the white head that we eat. Cauliflower is very much like its cousin broccoli but the head is white instead of green and it has much more of a nut like flavor.

Cauliflower is anything but devoid in nutrition and is, in fact, a nutrition powerhouse! Cauliflower is a good source of protein, thiamin, riboflavin, phosphorus and potassium, dietary fiber, vitamin C, vitamin K, vitamin B6, folate, pantothenic acid and manganese.

Like broccoli, cauliflower contains several phytochemicals including sulforaphane, a compound that when chopped or chewed may protect against cancer and indole-3-carbinol, a chemical which boosts DNA repair and seems to block growth of cancer cells. Some say cauliflower also seems to work as an anti-estrogen slowing or preventing growth of breast and prostrate cancer.

Regardless, cauliflower is delicious grilled, pureed like a mash potato (see below), raw with dip or added to my family’s favorite Mac and Cheese recipe (see below)!

Cauliflower Mac & Cheese (aka “Crunchy, Crunchy Pasta”)

Head of cauliflower
Bag of pasta (Tinkyada for a gluten-free option!)
2-3 cups grated white cheese (we use Lisanatti Almond milk cheese for a dairy-free option)
Flax seed oil (optional but great for Omega 3’s!)
Whole wheat bread crumbs (or gluten-free rice bread crumbs)
Grated parmesan (optional)
Dollop of sour cream (we use dairy-free tofutti)
Sesame seeds (optional)
Olive oil or cooking spray

Cook the pasta and put it in large casserole dish. Cook the cauliflower until it is soft and either put it in a colander to mash up or place in food processor and chop up until it is chopped but not completely pureed. Add the cauliflower mixture to the pasta then add a dollop of olive oil, sour cream, a squirt of flax seed oil and the cheese and stir right in the dish. Sprinkle a little extra cheese on top, then bread crumbs, and finally sesame seeds (for those without nut allergies,) parmesan (really makes it crunchy). Place in oven and cook for 20-30 mins at 350 degrees.

The best thing about this dish is that it is even better on the second day! My husband and children adore this recipe!!!

Grilled Cauliflower

Head of cauliflower
Olive oil
Sea salt

Cut cauliflower up into pieces and place into casserole dish. Liberally drizzle with olive oil and dash a bit of sea salt on top and cook in over for approximately 20-30 minutes until brown. These are truly addictive for kids and grownups alike!

Cauliflower Mash Potatoes

1/2 head of cauliflower
2 baked potatoes
1/4 cup tofutti cream cheese
1/4 cup white cheese (we use Lisanatti’s almond milk cheese)
1 tbsp olive oil
Dash of sea salt
Dash of pepper

Boil or steam cauliflower until soft. In the oven, bake potatoes until soft. Take the skin off of the potatoes and place them in a food processor along with the cauliflower, oil, salt, cream cheese and 1/8 cup of the cheese. Process until smooth.

At this point, you can either place the mixture into smaller cooking dishes and place remaining cheese and some pepper on top and bake or you can just serve as is and dress with cheese and pepper. This is delicious and takes an old standby and makes it a bit more nutritious!

1 Comment

  • danny
    July 27th, 2014 at 7:27 pm


    ñïàñèáî çà èíôó!!…

Leave a Comment