Cauliflower is a nutrient-packed cruciferous vegetable that has a mild taste and can be cooked in many different ways.
From roasting to mashing, it’s an incredibly versatile vegetable that is deliciously savoury and nutritious.
In this guide, you’ll learn the health benefits of cauliflower, how to cook it in many different ways, and try some delicious recipes.
What is Cauliflower? A Comprehensive Guide.
Cauliflower is a cruciferous vegetable that belongs to the same family as broccoli, kale, collards, and Brussels sprouts.
It has an edible head that consists of soft and fleshy white florets, which are surrounded by leaves.
Cauliflower can be eaten fresh or cooked in various dishes and it maintains its nutritional benefits regardless of how it’s cooked.
Nutritional Benefits of Cauliflower
Cauliflower is an excellent source of vitamin C, containing 77% of the recommended daily allowance in a serving.
It’s also rich in other important vitamins and minerals such as folate, manganese, potassium and phosphorus. Additionally, it provides dietary fiber and protein.
Cauliflower is low in fat and calories but packed with antioxidants that provide health benefits like disease prevention and improved immunity.
Cauliflower is a carb, although it’s low in calories, it’s high in carbohydrates.
One cup of raw cauliflower contains 5 grams of carbs, 3 grams of dietary fibre and 2 grams of sugar.
Fun Facts About Cauliflower
As mentioned, cauliflower is part of the ‘cruciferous vegetable’ family, meaning it contains sulfur compounds that provide an array of amazing nutritional benefits.
It’s also a great source of fibre and high in Vitamin C and K.
Furthermore, cauliflower comes in many different varieties such as white, purple and orange versions.
Cauliflower leaves are edible! They have a delicate flavor and can be cooked like any other green vegetable – steamed, boiled, stir-fried or as an ingredient in soups or stews.
The leaves are also rich in nutrition, providing you with vitamin A, B12 and K.
So impress your friends with these fun facts and enjoy adding this veggie to all your favourite dishes!
How to Prepare and Cook Cauliflower
Learn how to prepare and cook fresh cauliflower with simple steps.
A delicious, nutritious dish that takes minutes to make but impresses everyone!
How To Prepare Cauliflower
Wash cauliflower.
Trim stalk, removing core; remove outer leaves.
Leave whole or break into florets, discarding inner core.
This short video shows you how to prepare a cauliflower for cooking.
How to Roast Cauliflower
One of the easiest methods is by roasting it.
If you’re looking for an easy, delicious way to cook cauliflower, look no further!
Read this step-by-step guide on how to roast cauliflower and become an expert in no time.
Preheat the oven to 200°C/400°F.
Line a baking sheet with parchment paper.
Cut the florets into bite-sized pieces and spread them onto the baking sheet.
Drizzle with oil, season with salt and pepper, and toss to coat evenly.
Roast for 20 minutes then remove from the oven and enjoy!
How to Steam Cauliflower
Elevate your everyday cooking skills with this ultimate step-by-step guide on how to steam cauliflower properly—leaving you with delicious and healthy results every time!
Steaming in a Pan
This is the most common way steam cauliflower.
It results in great tasting cauliflower.
Bring about 6cm (¼”) of water to a boil in a large frying pan.
Add about ½ teaspoon salt and the trimmed and cleaned cauliflower florets.
Cover the pan and steam until as tender as you like (about 3 minutes for crisp-tender and up to 8 minutes for completely cooked, soft florets).
Make sure to drain any water from cauliflower before using.
Steaming in a Steamer Basket
This is a classic method of steaming vegetables.
The cauliflower is placed in a steamer basket or an insert over boiling water.
Bring about 2.5 cm (1″) of water to a boil in the bottom of a pot into which your steamer basket or insert fits.
Put trimmed and cleaned cauliflower florets in the steamer basket and set the basket over the boiling water.
Cover the pot and steam until the cauliflower is tender to the bite, about 3 minutes for crisp-tender and up to to 8 minutes for fully tender florets.
How to Cook Cauliflower on the Stove
Cooking cauliflower on the stove is simple with this foolproof method.
Get our step-by-step instructions to enjoy delicious and nutritious dishes.
Place trimmed and cleaned cauliflower florets in a large pot.
Craving some delicious cauliflower?
Cooking it in the microwave requires minimal effort and time! Learn this simple cooking method to make a perfect cauliflower dish.
Place cauliflower florets in a large microwave-safe bowl with enough water to just cover the bottom of the bowl.
Cover bowl loosely with waxed paper or a paper towel.
Steam cauliflower in microwave on high until tender, 4 to 5 minutes.
Drain.
7 Nutritious Ways to Use Cauliflower In Your Meals
Get healthy by adding more cauliflower to your dishes!
Discover seven nutritious ways to use this versatile veggie in all types of meals.
Roasting:
Roasting is a great way to bring out the flavor in cauliflower and still get some good nutrition.
Roast cauliflower with some olive oil, salt, pepper, garlic and parmesan for a delicious side dish or topping on salads or pizzas.
Mashed Potatoes:
Cauliflower can be used as an alternative to regular mashed potatoes for a healthier option.
Steamed or boiled cauliflower florets are run through a food processor until smooth.
Then you add your favourite seasonings such as butter, milk and cheese for a tasty twist on mashed potatoes!
Soup:
Cauliflower makes for an amazing soup!
Add some onion, celery and garlic with stock to boiled cauliflower for an easy creamy soup that is full of flavour.
You can also control the consistency by adding more or less liquid as needed!
Pizza Crust:
Cauliflower pizza crusts are becoming a popular alternative to traditional doughy pizzas. Cauliflower provides the perfect binding agent while giving the pizza crust added nutrition bonus points!
Simply mix grated cauliflower florets with egg and dried herbs then bake on parchment paper at 200°C/400°F until golden!
Rice Substitute:
Riced cauliflower is very versatile in dishes like risotto, stir frys and other dishes that require rice because it has virtually no carbs compared to regular white rice!
All you have to do is cut the head of cauliflower into florets throw them in the food processor till they resemble grain size pieces – thats it, instant low carb rice substitute.
Buffalo Bites:
Turn your regular buffalo wings into something healthier by using cauliflower instead!
Just cut up some florets toss them in buffalo sauce and bake them for about 25 minutes until golden brown perfection- its just that simple!
Serve with your favourite ranch dip or blue cheese dressing and line up those napkins!
Smoothies:
You can even incorporate cauliflower into your morning smoothies due its sweet mild taste when blended correctly you wont even realize its there,
Plus it adds lots of nutrients like Vitamin C which helps boost immunity levels too!
So whip up some apples bananas blueberries spinach and raw frozen cauliflowers next time you need a cool pick me up drink- yummmmy!
Quick and Easy Recipes
If you’re looking for quick and easy cauliflower recipes to add to your repertoire, look no further!
Try Cauliflower Rice as a delicious alternative to traditional rice.
Simply pulse cauliflower florets in a food processor until they are the size of grains of rice, and sauté with oil and seasonings of your choice.
This tasty side dish is not only low in calories and carbs, it’s also gluten-free!
Cauliflower cheese is an incredibly popular classic that the whole family will enjoy.
It features cooked cauliflower topped with a delicious cheese sauce, which is baked in the oven until it turns golden.
Add bacon for an extra level of flavour and crunch. This Cauliflower cheese recipe is sure to become a firm favourite for many generations!
Another great recipe is roasted garlic cauliflower – simply mix olive oil, minced garlic, dried oregano, paprika, salt and pepper together in a small bowl. Add the seasoned mixture to the cut-up cauliflower and spread on parchment paper-lined baking sheet. Roast for 20 minutes then enjoy!
