Cauliflower is part of the cruciferous vegetable family (alongside broccoli, kale, cabbage, etc.), and packed with tremendous health benefits.

Cauliflower is white in color and grown in a “head”, which looks similar to broccoli only more dense. Cauliflower comes in a variety of colors including the most recognized white, orange, green and purple. All of which have a slightly nutty flavor, mild, semi-bitter, and tastes close to broccoli.

How to Use:

Enjoy raw, roasted, steamed, mashed, or pureed. Cauliflower is extremely versatile and can be used in just about any recipe ranging from baking to desserts. Enjoy it roasted or in some of these popular recipes: Curry Cashew Cauliflower SoupCauliflower Pizza Crust, and Simply Cauliflower Rice.

Nutrient Breakdown of Cauliflower:

*per 1 cup, 100g

Fiber —1 cup of cauliflower contains 3g fiber

Protein — 1 cup of cauliflower contains 2g protein

Vitamin C — 77% DV

Vitamin K — 20% DV

Vitamin B6 — 11% DV

Folate — 14% DV

Manganese — 8% DV

Antioxidants — phytonutrients such as beta-carotene, cinnamic acid, ferulic acid, kaempferol, beta-cryptoxanthin, caffeic acid, quercetin, and rutin.

Glucosinolates — glucobrassicin, glucoraphanin, and gluconasturtiian. Mainly glucobrassicin–> which converts into isothyocinate–> which converts into indole-3-carbinol (a.k.a. I3C) which is a powerful anti-inflammatory compound (fancy process for saying it helps with chronic inflammatory disease, cardiovascular disease, and oxidative stress)


DIM (diindoleylmehtane) }a phytonutrient and plant indole found in most cruciferous vegetables, most notably studied with cancer prevention and anti-estrogenic properties for prostate, ovarian, cervical, and breast cancers.

Cauliflower has tremendous compounds involved in cancer protection, anti-inflammation, cardiovascular benefits, digestive health (sulforaphane found in cauliflower helps protect the digestive lining and prevents bacterial overgrowth such as H. pylori.), and detoxification support (phase I and phase II). Although cauliflower hasn’t been individually studied, cauliflower-containing diets and the cruciferous vegetable family has been studied most in relation to cancer protection. As with most fruits and vegetables, broccoli contains great amounts of fiber which help our digestive system moving, keeps us fuller for a longer period of time, and releases a steady flow of energy into our bodies.

Where to Purchase:

Health food stores, grocery stores, or farmers markets.

Tips and Tricks:

Try adding chopped or steamed cauliflower to other dishes to increase the “bulk” or volume without adding many calories. It’s also a great way to sneak in extra veggies into your diet.

For a more in-depth review of this nourishing food, check out Spotlight On Cauliflower post.