9 Ways to Eat More Cauliflower was written by Andrea Donsky.
In case you are a latecomer to the cauliflower trend (some may say it’s a craze), there has been much chatter among foodies and non-foodies alike about the many ways you can enjoy this (usually) white cruciferous vegetable. (It can come in a variety of shades.) And just when you think there couldn’t be another way to consume it, someone comes up with another idea (cue pizza crust).
So, as a true lover of cauliflower, I have compiled nine ways to eat more cauliflower beyond the usual steaming. If you are a newcomer or an occasional dabbler in the cauliflower patch, welcome to some possibly new ideas. Even if you fancy yourself to be a cauliflower connoisseur, you may find one or two surprises on this list.
Read about the many benefits of cauliflower
Cauliflower wings.
1. Buffalo wings
Cauliflower buffalo wings are a great way to get your finger food barbeque fix if you are trying to eat less animal protein. This recipe for cauliflower buffalo wings goes great with your favorite dipping sauce and will please both meat-lovers and veggie-lovers alike.
2. Ice cream
No, your eyes are not deceiving you. According to those in the know (i.e., people who have tried it), cauliflower ice cream doesn’t taste like the veggie but has a hint of coconut and vanilla. Check out this cauliflower ice cream recipe and let us know what you think!
Mashed cauliflower.
3. Mashed
When cauliflower broke into food fame, mashed was one of the first entries. Mashed cauliflower is a low-calorie, higher-fiber substitute for white potatoes. I make this all the time and just add garlic, pink salt, and butter-flavored coconut oil from our partner Barlean’s.
4. Pizza crust
Commercial varieties of cauliflower pizza crust have hit the marketplace, and they have scored high with people who want a gluten-free, low-carb, high-fiber, lower-calorie alternative to wheat pizza crust. More good news: you can make it yourself.
5. Pudding
Once you have tried cauliflower rice, then the pudding is next. Cauliflower rice pudding is easy to make, and you can substitute various ingredients to give it your own personal flair.
Read about a broccoli and cauliflower soup recipe
Cauliflower rice.
6. Rice
Cauliflower rice was one of the first new ways to serve this veggie when the trend started. If you want a low-calorie, low-carb alternative for rice, this is for you. My husband and I love it this way. I fry up some veggies in avocado oil, add the cauliflower pieces, two-three eggs, pink salt, and San-J tamari.
7. Smoothies
Here are the benefits of using frozen cauliflower in your smoothie. One, it adds low-calorie, no-fat bulk and fiber to your smoothie. Two, it’s inexpensive. Three, it doesn’t change the taste of your favorite smoothie flavors, which means that, four, it’s a great way to sneak a nutritious veggie into your kids’ smoothies. Here’s just one of the scores of cauliflower smoothie recipes you can try.
Cauliflower steak.
8. Steak
True, the only resemblance between a beefsteak and a cauliflower steak is probably that they are both in the form of a slice. However, if you are trying to cut down on red meat, cauliflower steak provides fiber, vitamins and minerals. Cauliflower steaks are super simple to make too – just add your favorite marinade and you are good to go!
9. Waffles
Another food trend is to see how many different foods you can put in a waffle iron. Cauliflower is one of them. Cauliflower waffles can be served sweet or not sweet, and they complement any meal.
And from Cookie and Kate— Roasted Cauliflower (Four Ways!)
Italian version.
Learn how to roast cauliflower, plus three delicious variations! You’ll find Italian, Mexican and Indian-inspired versions within this roasted cauliflower recipe. Recipe yields 4 side servings of roasted cauliflower.
Ingredients
Basic roasted cauliflower
-
1 large head of cauliflower
- 2 to 3 tablespoons extra-virgin olive oil, as needed
- ¼ teaspoon fine sea salt
- Freshly ground black pepper, to taste
For the Italian version, you’ll also need:
- ¾ cup (about 1 ½ ounces) finely grated Parmesan
- 1 teaspoon finely chopped fresh Italian parsley, for garnish
- Finely grated lemon zest, for garnish
- Red pepper flakes (omit if sensitive to spice), for garnish
For the Mexican version, you’ll also need:
- ½ teaspoon ground cumin
- ¼ teaspoon chili powder
-
¼ cup raw pepitas (hulled pumpkin seeds)
- 1 teaspoon finely chopped fresh cilantro, for garnish
- Finely grated lime zest, for garnish
Indian version.
For the Indian version, you’ll also need:
- ½ teaspoon curry powder
- 1 teaspoon finely chopped fresh cilantro, for garnish
- Red pepper flakes (omit if sensitive to spice), for garnish
Instructions
- Preheat the oven to 425 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper for easy cleanup.
- To prepare the cauliflower, use a chef’s knife to slice off the nubby base, then quarter it into four even wedges. Slice off just the inner core areas, leaving the rest intact (see photo). Cut across each piece to make ½″ wide slices, then use your fingers to break apart any florets that are stuck together.
- Place the cauliflower on the prepared baking sheet, drizzle with 2 tablespoons olive oil, and sprinkle with the salt and some pepper. Toss until the ingredients are evenly distributed and the cauliflower is lightly coated in oil, adding another drizzle of oil only if necessary.
- If you’re making basic roasted cauliflower, arrange the cauliflower in an even layer and bake until it’s deeply golden on the edges, tossing halfway, about 25 to 35 minutes.
- If you’re making the Italian version, arrange the cauliflower in an even layer and bake for 15 minutes. Remove from the oven, toss, and then sprinkle the Parmesan over the cauliflower (try to concentrate the cheese on the actual florets, more than on the pan). Return to the oven and bake until the cauliflower is deeply golden on the edges, about 10 to 20 more minutes. Sprinkle the cauliflower with parsley, lemon zest, and red pepper flakes (if using).
- If you’re making the Mexican version, sprinkle the cauliflower with cumin and chili powder and toss until well blended. Arrange the cauliflower in an even layer and bake for 15 minutes. Remove from the oven, toss, and sprinkle the pepitas over the center area of the pan (if you sprinkle them too close to the edges, they might burn). Return to the oven and bake until the cauliflower is deeply golden on the edges, about 10 to 15 more minutes. Sprinkle the cauliflower with cilantro and lemon zest.
- If you’re making the Indian version, sprinkle the cauliflower with curry powder and toss until well blended. Arrange the cauliflower in an even layer and bake until it’s deeply golden on the edges, tossing halfway, about 25 to 35 minutes. Sprinkle the cauliflower with cilantro and red pepper flakes (if using).
Bottom Line
Cauliflower is a versatile vegetable and now you have nine ways to enjoy it and all of its health benefits.
Gwen O’Neill has been a gardener for over 40 years and has always been a passionate cook. Her own health challenges led her to experiencing a variety of healing modalities. After finding that her health improved with eating more whole food and improving her nutrition using a real, whole food based supplement called Juice Plus, she committed to sharing this experience with others. The Tower Garden by Juice Plus makes it easy to grow produce right outside your kitchen door.
Juice Plus real food!
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