Cauliflower Recipes


Cauliflower has risen in popularity due to its ability to replace high calorie foods, or act as a nutrient-rich, gluten-free alternative to grains. Its incredible mild flavor makes it easy to add to dishes without picky eaters noticing. 

But cauliflower's most potent quality lies in the fact that as a cruciferous vegetable it's a good source of antioxidants that both prevent and slow down the growth of cancer cells. Check out these tasty ways of eating more cauliflower.


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Cauliflower Steaks

Make it a Full Plate Meal: Serve your cauliflower steak atop a bed of fresh spinach and Tuscan white beans. Ice cream would be a fun 25% item.

75% fiber foods – cauliflower, fresh parsley, white beans, garlic, sage, tomatoes, spinach
25% foods – olive oil, wine

Recipe Note: Use only 1 tablespoon of oil on the cauliflower and 1 tablespoon of oil for the white beans to keep the fat in the meal at a healthy level.

Sticky Sesame Cauliflower

Make it a Full Plate Meal: Enjoy your sesame cauliflower with brown rice instead of white rice, edamame and a side of steamed vegetables.

75% fiber foods – cauliflower, brown rice, edamame, steamed veggies
25% foods – rice flour, breadcrumbs, milk, sauce, white rice

Cauliflower Nachos

Make it a Full Plate Meal: Guacamole, chips and salsa are the only accompaniment you need to these low-carb nachos. 

75% fiber foods – cauliflower, black beans, tomatoes, red onion, jalapeño, cilantro, guacamole, salsa
25% foods – cheese, chips, oil

 Recipe Note: Use only 1 tablespoon of oil and 1/2 cup of low-fat cheese to keep the fat low in this recipe. 

Teriyaki Salmon Bowls

Make it a Full Plate Meal: Assemble the bowl as directed in the recipe - with edamame and broccoli - and enjoy.

75% fiber foods – cauliflower rice, edamame, broccoli
25% foods – salmon, sauce

Creamy Cauliflower White Bean Soup

Make it a Full Plate Meal: Enjoy a bowl of the soup with your favorite piece of whole wheat bread as the 25%.

75% fiber foods – onion, celery, carrots, cauliflower, white beans
25% foods – unsweetened plant milk, bread

Cauliflower Berry Smoothie

Make it a Full Plate Meal: This lower carb smoothie is perfect as a refreshing light breakfast or nice afternoon treat.

75% fiber foods – berries, cauliflower
25% foods – low fat milk or plant milk

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