Crazy about Cauliflower

Let me just begin this post by highlighting the versatility of veggies.  When you look at a veggie in a store, I want you to think that there’s way more to it than a salad or side dish. Of all the veggies, cauliflower is one of the most versatile and today it takes centre stage. In this post, I will show you how the humble cauliflower can be transformed into a rice dish, a pizza crust, a steak and a few quick week night meals.

Cauliflower is also very nutritious.  It has a high daily value of vitamin C, vitamin K, folate, panthothenic acid, vitamin B6, choline and fiber.

Cauliflower can have many textures.

When raw, it is very crunchy and goes well with a creamy dip. You can ‘rice’ cauliflower or blend it in the food processor to make a rice-like consistency. It is also a great substitute for mashed potatoes. You can also roast cauliflower to bring out a flavour you didn’t know it had or bake it whole topped with a cheese sauce for a quick and easy meal. In this post, I will try to give you some ideas on ways to use cauliflower and have a little fun!


Raw: -Enjoy cauliflower raw by cutting them into florets and dipping them into your favourite ranch dressing!

-Add cauliflower into salads for an extra crunch!

Roasted: -Enjoy cauliflower roasted to create a crunchy outside and a whole lotta flavour on the inside!

Here are some ideas:

Crackin Cauliflower from Eating Bird Food

Roasted Cauliflower with Garlic and Parmesan 

‘Riced’: -Caulifower Pizza Crust


-1 whole cauliflower, riced (see instructions below)

-1/2 cup shredded cheese

-1 egg

-1/2 cup flour (I used oat flour)

-1 tbsp flax seed meal

-1-2 cloves of garlic, minced

-1 tsp dried basil, dried oregano and chili flakes, or to taste

-salt and pepper, to taste


-Cut up a whole cauliflower into bite size pieces or florets.  Pulse in a food processor, or in the Omega 8006 juicer which does the job just as well!) and microwave ‘rice’  on a plate for 3 minutes.  Let cool and remove excess water with a cheesecloth. Add in egg, flour, flax seed, basil, oregano, chili flakes and minced garlic as well as the shredded cheese. Mix together with you hands until you get a sticky consistency (you can always add more flour if the consistency is still too watery) and shape into a pizza crust. Bake on a baking tray at 450 degrees for approximately 30 minutes, flipping once. Add all you favourite toppings and bake for an additional 5-10 minutes until topping are incorporated and cheese is golden (if added). Enjoy!

cauliflowerpizzaSM cutcauliflower

cutupandricecauliflower microwavecauliflower

cauliflowerpizzareadyforcheesecloth cauliflowerpizzasqueeze

cauiflowerpizzaafterremovewater cauliflowerpizzaingredients

cauliflowerpizzabeforeoven finishedprod

Boiled / Pan Fried -Cauliflower Steaks with Cauliflower Puree


-1 head of cauliflower

-1 cup of milk

-1 cup of water

-1 head of garlic roasted

-1 cup of finely chopped parsely


Preheat oven to 400 degrees F. Take the whole cauliflower and cut two ‘steaks’ about 1.5 inches in width. The rest of the cauliflower that is left over will be used for the puree.

For the puree, bring milk, water, chopped green chilis to a boil, add cauliflower florets and cook for 10 minutes, until cauliflower is tender. Mash or blend in a food processor (again I used the Omega 8006, I looove that juicer!) and add finely chopped parsley and a peeled whole roasted garlic (to roast garlic, simply place a whole head of garlic in the oven at 350 degrees in some aluminum foil for with 1 tbsp olive oil and roast for 45 minutes, until the garlic cloves are soft and you can remove them from their peel).

For the cauliflower steaks, warm up a pan on medium heat, add oil and sear the ‘steaks’ of cauliflower to get a nice colour on each sides (2-3 minutes on each side) – the time will depend on how hot your pan is. Place cauliflower on parchment paper on a baking tray and bake for an additional 10-15 minutes.  This method allows for the outside of the cauliflower to be crispy with a nice colour and the inside to be tender and juicy, like a steak! Remove cauliflower from the oven and serve on top of cauliflower puree. Grate some parmesan cheese over the top for some extra flavour. Enjoy!

SM_CauliflowerSteaks CauliflowerChopped

BoilCauliflower boilCauliflower2

pureeCauliflower finishedpuree

frysteaks steaksreadyforoven


Jamie Olivers Cauliflower and Broccoli Canneloni

This cannelonni is stuffed with a mixture of brocolli, cauliflower and anchovies for a flavour explosion and an extra serving of veggies in your favourite indulgent dish!


Cauliflower with Cheese Sauce

Cauliflower “potato” salad

And there are many more ideas I haven’t mentioned.  So go ahead and try to substitute you favourite dish with cauliflower for a healthier dish and a healthier you. Veggies are not just for salads!




Categories: Baked, Boiled, Featured Veggie

Tagged as: , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Spoonful of Sugar Blog

Strengthening the Bond Between Food and Farmer

Food Democracy

"The day is coming when a single carrot, freshly observed, will set off a revolution." Paul Cezanne

Buckwheat for your health

Learn more about this superfood - Buckwheat!

Deep Green Permaculture

Connecting People to Nature, Empowering People to Live Sustainably

%d bloggers like this: