Cauliflower, the Primo Versatile Veggie

by | Jun 12, 2017 | Vegetables, Whole Foods

Cauliflower is part of the brassica family, commonly known as the cruciferous family. This flowering vegetable is high in antioxidants and phytonutrients. Cauliflower is a good source of vitamin K, vitamin C, vitamin B6, folate, thiamine, riboflavin, niacin, magnesium, phosphorus, potassium, omega-3 fatty acids, protein, and fiber.
Health Benefits of cauliflower:

  • Fights cancer
  • Improves heart health
  • Boosts brain health
  • Benefits digestive issues
  • Reduces inflammation

One-cup serving of cauliflower contains:

  • 73% daily value (DV) of Vitamin C
  • 19% DV of Vitamin K
  • 14% DV of folate
  • 13% DV of pantothenic acid
  • 12% DV of Vitamin B6
  • 11% DV of choline
  • 11% DV of fiber
  • 9% DV of Omega-3 fatty acids

Cauliflower is so versatile to cook with due to its mild flavor. It can easily be marinated or seasoned. It makes a great stand-in for rice and a great pizza crust.

Check out this recipe:

Spicy Buffalo Cauliflower ‘Wings’


  • 1 cup water or soy milk
  • 1 cup flour (any kind will work-even gluten-free)
  • 2tsp. garlic powder
  • 1 head of cauliflower, chopped into pieces
  • 1 cup buffalo or hot sauce
  • 1 tbsp. olive oil or melted butter


  1. Preheat the oven to 450°F. Combine the water or soy milk, flour, and garlic powder in a bowl and stir until well combined.
  2. Coat the cauliflower pieces with the flour mixture and place in a shallow baking dish. Bake for 18 minutes.
  3. While the cauliflower is baking, combine your buffalo sauce and olive oil or butter in a small bowl.
  4. Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional 5 to 8 minutes.