Apr. 7. 2017
Written By:
McKel (Hill) Kooienga
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

Hey guys and happy Friday! Today I’m sharing with you one of my favorite meal prep secrets…take one whole food ingredient and make it a ton of different ways! Cauliflower is a vegetable that’s a part of the cruciferous vegetable family (alongside broccoli, kale, cabbage, etc.), which lends itself to having tremendous health benefits. Best of all, cauliflower is extremely versatile and can be used in just about any recipe ranging from baking to smoothies. I like to steam a bunch of cauliflower on my batch cooking days and add it into a ton of different recipes throughout the week. Keep reading for 10 favorite ways to add cauliflower into your meal prep rotation! Before we jump into cauliflower favorites…


Cauliflower Power

No. 1. Simply Cauliflower Rice

A low carb alternative to traditional rice that’s super versatile and can be made in about 15 minutes. I shared 10 different ways to try cauliflower rice in the recipe post if you’re looking for new ideas!

No. 2. Cauliflower Steaks with Mint Chutney

Cauliflower has such a mild taste that it’s a great vehicle for a flavorful sauce. This recipe is a delicious Indian inspired side dish with thick cut cauliflower steaks drizzled with a refreshing mint chutney. Cauliflower steaks aren’t just limited to mint chutney! Try them with your favorite sauce i.e. buffalo, BBQ, peanut sauce, etc.

No. 3. Cauliflower Alfredo Sauce

If you haven’t tried cauliflower alfredo sauce, you’re in for a treat! Steamed cauliflower makes the sauce thick and creamy and again, the perfect vehicle for a kick of garlic and the “cheesy” taste of nutritional yeast. Try it with gluten free pasta or with your favorite roasted or steamed veggies!

No. 4. Cauliflower Potato Mash with Savory Mushroom Gravy

This is the perfect solution for those of you who, like me, love mashed potatoes but want a lighter option. Steamed cauliflower combines perfectly with potatoes for a creamy and fluffy side dish. Top it with Savory Mushroom Gravy, Cashew Cheese, fresh herbs…you name it!

No. 5. Cauliflower Pizza Crust (a reader favorite!)

A favorite gluten free and dairy free pizza crust alternative! The mildness of cauliflower plays a starring role again in this recipe since it’s able to pack in the flavors of Italian herbs and spices and “cheesy” nutritional yeast. Click through the link above for my favorite pizza topping combos!

No. 6. Buffalo Cauliflower Bites and Dairy Free Ranch

If you’re a vegetarian, vegan, or just a vegetable lover like me, you’re not going to miss out on a thing when others are enjoying buffalo chicken bites or wings. You’ll get the same flavor and a similar texture with these Buffalo Cauliflower Bites without as many calories and not to mention more fiber and room for more! Try it with the vegan-friendly ranch dip to really get the full effect.

No. 7. Curry Cashew Cauliflower Soup

This soup combines many flavors ranging from hot, spicy, and bold from the curry and turmeric, sweet and nutty flavor from the cashews, and a hint of brightness from the citrus. The final result is a delicious thick and creamy soup with complex flavors without the use of any dairy, cream, or gluten.

No. 8. In a Nourish Bowl

A great option for if you steamed too much cauliflower for another recipe or if you want to save even more time and buy frozen cauliflower. Nourish Bowls are super simple, packed with nutrition (hence the name), and meal prep friendly. Throw in your favorite greens and proteins with cauliflower and voila – a quick, nourishing meal!

No. 9. Raw with your favorite dip like Beet Hummus

The perfect option for a quick snack! Cauliflower is great for transporting your favorite dips, sauces, and dressings even when it’s raw!

No. 10. Added to your favorite smoothie

Stay with me here. Folks in the NS Guide to Master Meal Planning have shared this tip in the FB group last week and it sounds odd, but I tried it and it’s delicious! Frozen cauliflower is actually a great option for a lower sugar smoothie and an alternative to frozen fruits like bananas since it’s creamy and thick when blended. Try it in your next smoothie and see for yourself!

Get to preppin’

What’s your favorite veggie or whole food to include in your meal prep rotation? Share ’em in the comments – I’m always looking to add in more ideas for mixing up meal prep. If you’re interested in mastering meal prep and saving time in the kitchen, make sure you’re on the list so you’ll know when enrollment for the NS Guide to Master Meal Planning opens up very SOON!


xx McKel