Not everyone is crazy about cauliflower, but its amazing health benefits and all the delicious recipes for it make it a very crave-worthy cruciferous.


Cauliflower is packed with nutrients! Just one serving of contains 77 percent of the recommended daily value of vitamin C. It’s also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. This is one nutrient dense veggie you need to be incorporating into your diet.

This curious looking cruciferous is a good source of choline, a B vitamin, known for its role in brain development. Studies in animals have shown that it may boost cognitive function, and improve learning and memory. It may even diminish age-related memory decline and your brain’s vulnerability to toxins during childhood, as well as confer protection later in life.

Cauliflower can even help reduce cancer risk. This super veggie contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth.  Also, research has shown that combining cauliflower with curcumin (the active compound in the spice turmeric) may help prevent and treat prostate cancer.


First up is my favorite: it’s spicy, easy and delicious! I usually make this and toss it with some quinoa for a light and filling lunch. Enjoy!



• 1 medium head cauliflower
• 3 tablespoons mild olive oil
• 1 teaspoon chili powder
• 1 teaspoon smoked paprika
• 1/4 teaspoon fine sea salt
•  Freshly ground black pepper, to taste
• 1 lime, cut into wedges (optional)

1. Adjust the oven rack to the middle position and preheat the oven to 425°F
2. Cut the cauliflower into quarters. Then cut away the thickest part of the core. You can now pull the florets apart with your fingers or cut them with the tip of a paring knife. You want the florets to be 1 1/2 inches or so in size. (Cutting the cauliflower into uniform pieces is essential for even roasting. You should have about 4 generous cups florets.) Place the cauliflower in a large bowl.
3. In a small bowl, whisk together the oil, chili powder, paprika, salt, and a good grinding black pepper. Pour over the cauliflower florets and toss to thoroughly coat.
4. Spread the cauliflower in a single layer on a rimmed baking sheet lined with parchment and roast for 20 to 30 minutes, stirring after 10 to 15 minutes. You want the cauliflower to be a deep golden shade and beginning to crisp at the edges.
5. Serve the roasted cauliflower with the lime wedges, if desired.

Original recipe can be found at
The second recipe is for all the carb lovers out there, who would love a healthier alternative to mashed potatoes!




• 8 cups bite-size cauliflower florets (about 1 head)
• 4 cloves garlic, crushed and peeled
• 1/3 cup nonfat buttermilk (see Tip)
• 4 teaspoons extra-virgin olive oil, divided
• 1 teaspoon butter
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• Snipped fresh chives for garnish

1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)

2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt, and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.


Share This