Cauliflower: the versatile low-carb vegetable you need in your diet!

We call cauliflower the most underrated veggie in the produce section.  Growing up, our staple veggie was always broccoli (cauliflower’s rival, according to my observations).  Although they are both a part of the same veggie family, people tend to choose broccoli over cauliflower. Could it be it’s [most common] off white color (fyi: it also comes in green, orange and purple) or it’s crumbly texture??  Well, in any case, I’m here to clear things up for you!


Although I truly enjoy broccoli, lets push it to the side for it’s sibling – CAULIFLOWER!  Cauliflower is a dream for those transitioning to a healthier diet. It has 3 grams of fiber per serving, a great source of antioxidants, and 45 mg of the metabolism supporting nutrient, choline (which most people are deficient in).  When you feel yourself getting sick, what’s the first thing you reach for – Orange juice? a multivitamin? What about cauliflower?  Cauliflower has an astounding 77% of the recommended daily value of vitamin C per serving!  Trying to lose or maintain your weight?  This veggie is probably the easiest to incorporate into your diet.  It’s sturdy enough to serve in soups and stews without becoming a mushy mess and gentle enough to dehydrate and make into a pizza crust!  If I haven’t convinced you yet, you can also make rice out of it to cut down of the carbohydrate heavy, regular white rice from your diet!  Here are a couple of recipes to re-invent cauliflower in a way that will make you fall in love with the healthy alternative!


Cauliflower Rice – Remove greens from 1 head of cauliflower (but don’t discard! The greens can be roasted or sauteed), rinse and dry cauliflower. To make the rice, you can use a box grater or food processor until the appearance is of rice grains. Use a clean towel or cheese cloth to squeeze out as much moisture as possible to avoid mushiness.  If you are eating it as a rice replacement, simply heat in olive oil over medium-low heat, covering to tenderize as it cooks to your desired texture.  Now you can use in any recipe you would normally use rice in!


Pizza Crust – Preheat oven to 400 degrees and line a baking sheet with parchment paper. Rinse, dry and grater cauliflower just like if you were making cauliflower rice. Then steam in a steamer basket (a strainer will work just as good) and let cool and drain. In a bowl, combine 1/4 of vegan cheese or nutritional yeast, a pinch of dried oregano; a pinch of kosher salt; a dash or two of garlic powder, and 2 flax eggs (use 1 tbsp of ground flax seeds to 2.5 tbsp of water to make 1 flax egg). Spread mixture thinly on the baking sheet in whatever shape you would like and bake for 20 minutes!  Keep in mind: the more moisture you remove after steaming, the crispier the crust will be.


Cauliflower Mash (potatoes not included 😉 – Use the same instructions above stopping after draining; combine your favorite mashed potatoes ingredients – milk, almond milk, butter, cheese, sour cream, salt and pepper.  If you would like a creamier texture, combine in a food processor.



These are just 3 ways to reinvent cauliflower.  Buy organic cauliflower at Atlanta Harvest and contact us for more recipes on ways to incorporate this inconspicuously amazing veggie into your diet!

Vegetable of the Week: Cauliflower

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