5 Delicious Ways to Add More Cauliflower to Your Diet

June 21, 2022

Cauliflower is one of the most versatile vegetables, and even sometimes gets referred to as a nutrition superstar for this reason.  It can be enjoyed raw or cooked and often gets used as a replacement in recipes for a lower carbohydrate option.  In terms of nutrition, cauliflower is a fibrous vegetable and high in vitamin C.  Though typically white, cauliflower actually comes in a variety of colours, such as purple, green and orange.  Besides enticing kids with these colourful varieties, I have also included some of my favourite recipe cauliflower swaps to encourage kids to eat more cauliflower.  I have also included specific recipes below to help get you started. I bet you won’t even taste the cauliflower.  Enjoy! 

 

  1. Add frozen cauliflower to smoothies.  This helps to thicken up the smoothie and makes it nice and cold without having to add ice. 
  2. Add cauliflower to your mashed potatoes or substitute the potato out completely.  The creaminess and colour of the cauliflower looks the exact same as regular mashed potatoes. 
  3. Pulse your raw cauliflower in a food processor to make rice.  It cooks in the microwave in minutes and makes for a great stir-fry base. 
  4. Blend cauliflower into a white soup or sauce.  You won’t even notice the taste but will get an extra boost of fibre. 
  5. Hand toss them in panko breadcrumbs to make cauliflower bites or “nuggets” and serve it with your favourite dipping sauce. 

 

Mashed Cauliflower 

Ingredients: 

  • 1 large head cauliflower, cut into florets 
  • 3 Tbsp unsalted butter 
  • 3 Tbsp sour cream 
  • 6 cloves garlic 
  • ¼ cup parmesan cheese 
  • Salt and pepper to taste
     
  1. In a large pot over medium heat boil water and place cauliflower inside for 10 minutes or until fork tender. Drain and remove from pot. 
  2. In the same pot over medium heat melt the butter and sauté the garlic until fragrant, about 1 minute. 
  3. Blend the cauliflower and garlic in a food processor until smooth. 
  4. Return mixture back to pot and stir in the parmesan cheese, sour cream and salt and pepper. 

 

Cauliflower Mini Pizzas 

Ingredients: 

  • 1 head of cauliflower, cut into florets 
  • 1 cup cheddar cheese, grated (plus additional for topping) 
  • 2 eggs 
  • ½ tsp dried basil 
  • ½ tsp dried oregano 
  • ⅓ cup pizza sauce 
  • Toppings of your choice
  1. Preheat oven to 425°C and line a baking sheet. 
  2. Add the cauliflower to a food processor and pulse until you achieve a rice consistency. 
  3. Add the cauliflower to a large bowl, cover and microwave for 7 minutes and let cool. 
  4. Add the cheddar cheese, eggs, basil and oregano and mix until well combined. 
  5. Roll into balls and then pat them down into circular shape. 
  6. Bake for 15 minutes until golden brown. 
  7. Top each base with pizza sauce and desired toppings. 
  8. Bake for an additional 5-10 minutes until the cheese is melted and toppings are slightly roasted. 

 

Cauliflower Tots 

Ingredients: 

  • ½ large cauliflower, cut into florets 
  • 1 egg, lightly beaten 
  • 1 cup cheddar cheese, shredded 
  • 1 cup parmesan cheese, grated 
  • ⅔ cup panko breadcrumbs 
  • 2 Tbsp fresh chives, chopped 
  • Salt and pepper to taste 
  • Dipping sauce of your choice
     
  1. Preheat oven to 375°C and line a baking sheet. 
  2. Add the cauliflower to a food processor and pulse until you achieve a rice consistency. 
  3. Add the cauliflower to a large bowl, cover and microwave for 7 minutes and let cool. Using a kitchen towel, squeeze out any excess water. 
  4. Add the cauliflower to a large bowl with egg, cheddar cheese, parmesan cheese, breadcrumbs and chives and mix until combined. Season with salt and pepper. 
  5. Spoon about 1 tablespoon of mixture and roll it into a tater-tot shape with your hands. 
  6. Place on the baking sheet and bake for 15-20 minutes, until golden brown. 

 

Cauliflower Leek Soup 

Ingredients: 

  • 3 Tbsp olive oil 
  • 2 leeks, white and light green parts thinly sliced 
  • 5 cloves garlic, minced 
  • 1 russet potato, peeled and chopped 
  • 1 head of cauliflower, cut into florets 
  • Salt and pepper 
  • 2 cups low-sodium chicken broth
  1. In a large pot over medium heat add the olive oil. Add the leeks and cook until golden, 4 minutes. Add garlic and cook until fragrant, about 1 minute. 
  2. Add the potato and cauliflower to the pot and season with salt and pepper. Add the broth and bring to a boil and then reduce heat and simmer, covered until potatoes and cauliflower are tender, about 20 minutes. 
  3. Remove from heat and blend until smooth. 

 

Creamy Cauliflower Pasta Sauce 

Ingredients: 

  • ⅔ cup whole milk  
  • 2 cups cauliflower, cut into florets 
  • ⅓ cup ricotta cheese 
  • ¼ tsp salt 
  • ¼ tsp pepper 
  • 1 pinch fresh nutmeg 
  • 200 g pasta
  1. In a large pot over medium heat boil water and place cauliflower inside for 10 minutes or until fork tender. Drain and remove from pot. 
  2. Add the milk to the pot over medium heat. Once heated add the cauliflower. Simmer for 1-2 minutes until the cauliflower is heated. 
  3. Add the milk and cauliflower to a blender and puree until smooth. Add the ricotta and blend again. Return to the heat and whisk in the salt, pepper and nutmeg. Keep the sauce hot while you cook the pasta. 
  4. Prepare pasta according the box directions. 
  5. Toss the pasta with the creamy cauliflower sauce, adding hot pasta water if necessary if too thick. 

 

Recipes inspired and adapted from Café Delites, Healthy Little Foodies, Delish, and Simple Bites.