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Nutritional Cauliflower Recipes


This recipe is a delicious and healthy substitute for traditional mashed potatoes.

1 large head cauliflower 5 garlic cloves 1/3 Cup (80mL) fresh herbs (chives and basil work particularly well) sea salt

Chop cauliflower into smaller chunks – about bite-size works well. Peel garlic cloves and cut in half, lengthwise. Steam cauliflower and garlic for 15 minutes, or until cauliflower and garlic are tender enough for a fork to easily pass through. Combine steamed cauliflower, garlic, fresh herbs, and sea salt in a food processor. Blend until everything comes together into a mashed potato-like consistency, smooth or slightly chunky in accordance with your preference. Alternatively, you can mash everything together by hand with a potato masher.


1 cauliflower, broken into florets

2 Tbsp (30mL) olive oil

1 red onion, thinly sliced

3 Tbsp (45mL) sherry vinegar

1½ Tbsp (22.5mL) honey

3 Tbsp (45mL) raisins

small bunch dill , snipped

3 Tbsp (45mL) toasted, flaked almonds

1Cup (240mL) baby spinach

Heat oven to 200° F. Toss the cauliflower with the olive oil, season and roast for 15 minutes. Stir in the red onion and carry on roasting for 15-20 mins more until tender.

While the cauliflower is roasting, mix the vinegar, honey, and raisins with some seasoning. When the cauliflower is done, stir in the dressing, dill, almonds, and spinach, and serve.


3 Cups (720mL) bite-size cauliflower chunks

¼ Cup (60mL) butter

1 chopped onion

2 Tbsp (30mL) flour

2 Cups (480mL) chicken stock

2 Cups (480mL) cream or half & half

½ tsp (2.5mL) Worcestershire sauce

¾ Cup (180mL) grated cheddar cheese

salt and pepper to taste

Cook cauliflower in 1 Cup of water for 5 minutes and set aside. Melt butter and add onion, cook until soft. Blend in flour, then whisk in chicken stock. Bring to a boil, then stir in cauliflower and liquid, cream, and Worcestershire. Use an electric hand mixer to purée until still chunky, or use a potato masher. Add cheese and heat until melted. Serve and enjoy.

Recipe from: Tammy Johnson – Chestermere, Alberta

Cauliflower contains many essential B-complex group of vitamins, including folates, pantothenic acid (vitamin B5), pyridoxine (vitamin B6), thiamin (vitamin B1), and niacin (B3), as well as vitamin K. These vitamins must come from external sources and are necessary to allow for normal body metabolism.

Cauliflower is an excellent source of folate and vitamin C. Just three raw florets provide 67 percent of the recommended daiuly dose of vitamin C – that's more than some citrus fruits.

Cauliflower is an excellent source of vitamin K, potassium, fiber, phosphorus, and B vitamins.

Cauliflower and other vegetables in the cruciferous family, including cabbage, contain compounds that may help prevent cancer. Studies have shown that their compounds stop enzymes from activating cancer-causing agents in the body, and they increase the activity of enzymes that disable and eliminate carcinogens.

Packed with rich nutrients, cauliflower or cabbage flower contains numerous health benefiting phtyonutrients, including indole-3-carbinol and sulforaphane, that may help prevent prostate, ovarian, and cervical cancers.

100 g of fresh cauliflower has only 26 calories. It is very low in fat and contains no cholesterol.


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