
Cauliflower
Cauliflower is a versatile cruciferous vegetable known for its mild, nutty flavor and firm yet tender texture. Its compact, creamy-white florets are surrounded by green leaves, making it visually distinctive. Packed with nutrients, cauliflower is low in calories and rich in vitamins C and K, fiber, and antioxidants. This vegetable is a popular choice for low-carb and gluten-free diets, often used as a substitute for grains or starches. Whether roasted, steamed, or blended, cauliflower adapts beautifully to a wide range of recipes, making it a staple in healthy cooking and plant-based diets.
Common Uses
- Roast cauliflower florets with olive oil, garlic, and spices for a crispy, caramelized side dish or snack.
- Steam cauliflower and blend it into a creamy puree to use as a healthier alternative to mashed potatoes.
- Use riced cauliflower as a low-carb substitute for traditional rice in stir-fries, burrito bowls, or fried rice recipes.
- Incorporate cauliflower into soups or curries by blending it for a velvety texture and added nutrition.
- Create cauliflower pizza crusts for gluten-free or keto-friendly meals by combining riced cauliflower with cheese and eggs.
- Grill or bake cauliflower steaks seasoned with herbs and spices for a hearty, plant-based main course.
Nutrition (per serving)
Nutrition (per serving)
Calories
25.0kcal (1.25%)
Protein
1.9g (3.8%)
Carbs
5.0g (1.81%)
Sugars
1.9g (3.82%)
Healthy Fat
0.2g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
25.0kcal (1.25%)
Protein
1.9g (3.8%)
Carbs
5.0g (1.81%)
Sugars
1.9g (3.82%)
Healthy Fat
0.2g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in vitamins C and K, supporting overall wellness and immune health.
- Low in calories and carbohydrates, making it a popular choice for low-carb and keto diets.
- High in fiber, which promotes healthy digestion and a feeling of fullness.
- Contains antioxidants that may help protect cells from damage.
- Versatile in cooking, often used as a substitute for grains or starches, such as in cauliflower rice or pizza crust.
Substitutes
Storage Tips
Store cauliflower in the refrigerator, preferably in a perforated plastic bag or loosely wrapped in a paper towel to allow airflow. Keep it in the crisper drawer to maintain freshness for up to 1-2 weeks. Avoid washing it before storage, as excess moisture can lead to spoilage. For longer storage, cauliflower can be blanched and frozen in airtight containers or freezer bags.
Chefadora AI is Here.
Experience smarter, stress-free cooking.
Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia