Spring is in full bloom, and this month, we’re celebrating a veggie that’s as versatile as it is nutritious—cauliflower! Whether roasted, mashed, or blended into a creamy soup, cauliflower is a powerhouse ingredient that deserves a spot on your plate.
The Nutritional Benefits of Cauliflower
Cauliflower is a cruciferous vegetable related to broccoli, cabbage, and Brussels sprouts. It comes in different colors, including white, purple, orange, and green, but all varieties share a mild, slightly nutty flavor.
- Rich in Vitamin C and K, cauliflower supports immune function and bone health.
- Cruciferous veggies aid in digestion, promoting gut health with their abundance of fiber.
- It’s low in calories and carbs, which makes it a popular low-carb option for people with high blood sugar.
- Cauliflower is an excellent source of choline, which supports brain health and metabolism.
Did You Know?
- The name “cauliflower” comes from the Latin words caulis (cabbage) and floris (flower).
- Purple cauliflower gets its color from anthocyanins, the same antioxidants found in red wine and blueberries.
- It can be used as a low-carb substitute for rice, pizza crust, and even mashed potatoes!
How to Choose & Store Cauliflower
- Look for cauliflower heads that are firm, compact, and free of dark spots. The leaves should be fresh and green, not wilted.
- Keep cauliflower in a perforated plastic bag in the fridge for up to one week. For longer storage, break it into florets and freeze them for up to six months.
Easy & Delicious Ways to Enjoy Cauliflower
Roasted
Toss with olive oil, garlic, and seasonings, then roast until crispy.
Mashed
Blend steamed cauliflower with butter and herbs for a creamy mashed potato alternative.
Pizza Crust
Mix cauliflower with eggs and cheese for a nutritious, gluten-free crust.
Rice
Pulse raw cauliflower in a food processor and use it in place of rice.
Recipe: Parmesan Roasted Cauliflower
Ingredients:
- 1 head cauliflower, cut into florets
- 2 tbsp olive oil
- 1/2 tsp garlic powder
- 1/2 cup grated Parmesan cheese
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tbsp chopped fresh parsley (optional)
Instructions:
- Preheat oven to 400°F (200°C).
- Toss cauliflower florets with olive oil, garlic powder, salt, and pepper.
- Spread on a baking sheet and roast for 20-25 minutes, stirring halfway through.
- Sprinkle Parmesan cheese over the cauliflower and return to the oven for 5 more minutes.
- Garnish with parsley and serve warm.