Why You Want Cauliflower on Your Menu


Cauliflower often gets a negative rap because it’s associated with broccoli, and most of the time, kids don’t like it. However, cauliflower is low-calorie, has multiple health benefits, and is easy to add to different recipes. You can even disguise the taste!

Consider these benefits of cauliflower:

1) Potassium. Bananas tend to get most of the attention for their potassium levels, but cauliflower is also a great source of this mineral. Cauliflower has a high amount of natural potassium that can benefit your body. It is estimated that a cup of raw cauliflower can have 320 mg. of potassium.

  • Potassium is important because it helps to help regulate your blood pressure and other body systems.

2) Vitamin C. Oranges aren’t the only food source of vitamin C. Even though cauliflower is white, it still has high amounts of this vitamin. That same cup of raw cauliflower has an estimated 52 mg. of vitamin C.

  • Vitamin C boosts your immune system and fights free radical damage inside of your cells.

3) Glucosinolates. These compounds are found in cauliflower and may be responsible for its ability to fight cancer. The compounds have sulphur in them and affect the body’s detoxification system.

4) Other health benefits. Cauliflower also has fibre, vitamin K, and vitamin B.

5) Diet benefits. If you’re trying to lose weight, cauliflower can be a blessing. It’s a versatile vegetable that isn’t starchy. It can help you lose weight and feel full at the same time.

  • In addition, cauliflower doesn’t have many calories, so you can eat it without worrying about your weight loss plans.
  • You can modify many comfort food dishes to use cauliflower instead of potatoes or other higher-calorie items. One of the easiest diet changes is to switch to cauliflower instead of mashed potatoes. You’ll still get a mushy, comforting plate of white fluff, but it’ll be healthier.
  • Another good diet modification is to make cauliflower rice instead of regular brown or white rice. You’ll get more fibre and fewer carbohydrates. You’ll also be able to trick your eyes into thinking you’re eating white rice.

If You Need to Change the Taste

If you struggle with the taste of cauliflower, then it may be the sulphur compounds that are to blame. However, you can change the taste of this white veggie.

Try these techniques:

  • Use a sauté recipe and hide the taste with onions or garlic. Thyme and rosemary are also good options.
  • Pepper and salt are classic ways to boost the flavor.
  • Another option is to use dairy products such as low-calorie cheese or sour cream in your recipe to mask the cauliflower taste.
  • Roasting or grilling cauliflower can make it sweeter.

Try these simple recipes 

Roasted cauliflower with garlic and rosemary

Recipe from All Recipes

Roasted cauliflower with garlic and rosemary


  • 1 cauliflower, cut into 3 cm florets
  • 2 tablespoons olive oil
  • 2 to 4 cloves garlic, minced (depending on your tastes)
  • 1 tablespoon minced fresh rosemary
  • 1 teaspoon salt


  1. In a mixing bowl, toss cauliflower with oil, garlic, rosemary and salt until well coated.
  2. Turn out onto a baking tray, swiss roll tin or roasting tin.
  3. Roast, uncovered, at 230 C / Gas mark 8 for 25 to 30 minutes or until cauliflower is lightly browned and tender, stirring occasionally.


Cauliflower rice

Recipe from All Recipes

Cauliflower rice


  • 1 large head cauliflower, cut into large chunks
  • 2 tablespoons extra-virgin olive oil
  • salt and freshly ground black pepper to taste


  1. Place cauliflower chunks in a food processor and pulse until broken down into rice-size pieces.
  2. Heat olive oil in a pan over medium heat; add cauliflower ‘rice’, salt and pepper. Cover pan and cook until heated through, 3 to 5 minutes.
  3. Remove lid and fluff ‘rice’ with a fork.

Tip: You could also use the medium side of a box grater to create cauliflower ‘rice’ instead of a food processor.


Cauliflower can provide you with a multitude of health benefits. It’s easy to cook and use in the kitchen, and it’s inexpensive, so you can feel free to experiment with it. Put cauliflower on your grocery list today and you can start reaping the benefits tomorrow.



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