by Jessica Cording, MS, RD, CDN
As a dietitian, I encourage my clients to try new things. Though it’s one of my favorite veggies, I find a lot of people are hesitant to give cauliflower a go, thinking they don’t like it. Chances are, they’ve just been scarred by a bad (read: bland) experience. There are lots of reasons to add this seasonal superstar to the rotation.
For starters, this member of the cruciferous veggie family is valued for its high antioxidant and phytonutrient content, which may help fight cancer and inflammation. It’s a great source of vitamins A, C, and K along with many B-vitamins. It also provides protein, potassium, magnesium, and manganese—all important for overall health. Cauliflower also happens to be a potent source of choline, a nutrient essential to many body processes. Each one-cup serving provides 3 grams of fiber, which promotes stable energy levels and good digestion—great for supporting proper immune function in the winter.
Roasted
Roasted cauliflower is super-easy to make. Just toss florets with olive oil and roast at 400 degrees F until tender but slightly crispy. You can keep it simple with sea salt or try out different spice combinations (try cumin, paprika, and cinnamon). It’s also delicious with sliced garlic and lemon juice. Enjoy as is or throw over into salad or stir-fry. You can also cook it into soups and stews.
“Riced”
Made popular by Paleo diet devotees, cauliflower rice has become a popular substitute for the grain-averse. That said, it also happens to be a fun way to sneak some extra veggies into your day. Process your cauliflower in a food processor until it looks like rice. Eat it raw or cook lightly in a skillet with whatever spices you like before tossing with stir-fried veggies, soups, chili, or beans. It’s great wrapped in seaweed like sushi, or you can even put riced cauliflower in pancakes or use it to make pizza crust.
Steamed
Steamed cauliflower makes a quick and easy side dish but is also a great addition to salads and stir-fries. I especially love to steam yellow and purple cauliflower and toss with caramelized shallots, wilted greens, and lentils. Tahini thinned out with lemon makes a nice dressing.
Battered and Baked
If you like your veggies crunchy, you’ll love this one. Dip your cauliflower florets in egg and then in panko breadcrumbs or coat in a chickpea flour batter. Bake at 450 degrees F until golden and crispy.
Pureed
Pureed cauliflower is great on its own but also blends easily into foods like mac & cheese (great for sneaking extra veggies to picky eaters) or even baked goods, as it makes a great canvas for other flavors. Steam cauliflower florets and puree in a food processor with a little water, broth, butter, or oil. From there, the possibilities are endless!
Jessica Cording is a registered dietitian and writer based in New York City. She blogs at Keeping It Real Food.