22 Cauliflower Recipes That Will Make You Want to Eat This Popular and Versatile Vegetable All the Time (2024)

FAQs

Why is cauliflower so versatile? ›

When eaten raw, cauliflower is crunchy, and it has a mild, fresh flavor. This makes it very easy to season or flavor any way you like! It is also a well of nutritional benefits. Cauliflower has only 25 calories per cup, and it contains Vitamin C, folate, and potassium among other nutrients.

A medium-sized head of cauliflower is about 6 inches across, weighs about 2 pounds and makes 4 to 6 servings after trimming off the leaves and stem.

This renewed interest in cauliflower is largely based on the widespread popularity of low-carb and gluten-free dietary trends. These trends have embraced the vegetable both in fresh form and as an ingredient in a variety of products, such as pizza crusts, pastas, tortillas, and crackers.

Cauliflower is quite high in fiber, which is beneficial for overall health. There are 2 g of fiber in 1 cup (107 g) of raw cauliflower, which is 7% of your daily needs ( 1 ). Fiber is important because it feeds the healthy bacteria in your gut that help reduce inflammation and promote digestive health ( 2 , 3 ).

When it comes to nutrition, cauliflower is a superstar. It's high in vitamins C and K, and is also a good source of folate, which supports cell growth and is essential during pregnancy. Cauliflower is fat-free and cholesterol-free. And it's low in sodium.

Cauliflower contains more B vitamins compared to broccoli, including vitamin B5, vitamin B6 and folate. It also contains the all-important potassium which has a whole host of benefits for our nervous and cardiovascular systems.

Cauliflower is rich in vitamin C which is good for skin, healing, and gum health. It is a cruciferous vegetable which helps prevent colon cancer. Cauliflower means “cabbage flower” because it is a flower that has not fully developed. Cauliflower is related to broccoli, Brussel sprouts, and cabbage.

Cauliflower, like other cruciferous vegetables, contains compounds called glucosinolates, which can be difficult for some people to digest. This can lead to symptoms such as bloating, gas, and abdominal pain.

While everyone's tolerance is different, too much cauliflower can create G.I. distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln. Cooking it can also dial back digestion woes.

What does cauliflower do to your gut? ›

As a cruciferous vegetable, cauliflower is an excellent source of fiber. Fiber helps maintain healthy digestion, reducing your risk of digestive disorders. It also promotes the growth of good bacteria in your gut.

Allium plants, like garlic, onions, and chives, are top-notch cauliflower companion plants if you want to keep pests at bay. These plants contain sulfur compounds that mask the scent of nearby cauliflower and other crops that pests love. Also, the scent of alliums repels deer, aphids, and cabbage loopers.

While everyone's tolerance is different, too much cauliflower can create G.I. distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln.

At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy cauliflower and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

The potato can be cooked in a variety of ways, fried, baked, boiled, steamed, roasted, microwaved or sauteed; they can be used in soups, salads, main courses, breads, side dishes and even desserts.

While everyone's tolerance is different, too much cauliflower can create G.I. distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln. Cooking it can also dial back digestion woes.

However, there is one major side effect of eating cauliflower: it can cause a lot of gastrointestinal discomfort. Cruciferous vegetables contain something called raffinose, which is an oligosaccharide—a type of carbohydrate that's naturally occurring in plants.

Cauliflower is also a healthy low-carb, gluten-free alternative to legumes and grains. And its meaty texture makes it a great plant-based swap for chicken and beef in some recipes. This is one of the simplest cooking methods.