{Nourish} Is Cauliflower the New Kale?

Cauliflower, a beautiful, flavorful vegetable that has fallen victim to years of boiling and life on a crudité platter is resurfacing as one of the tastiest veggies of the season and for good reason.  Could this cruciferous vegetable be the new kale?

White may be the new green as this pale, nutrient dense vegetable has been dominating dishes lately.   This versatile veggie can be sautéed, pureed, roasted, mashed and even riced.  It holds up to a variety of flavors and, depending on the cooking method can be prepared with varying textures.

Cauliflower is a cruciferous vegetable and is packed with anti-inflammatory, cleansing, disease fighting nutrients.   Rich in Vitamin C, and other antioxidants, cauliflower has cancer fighting properties.  It can also combat inflammation due to the omega-3 fatty acids and vitamin K it contains.

Preparing cauliflower can be as easy as a quick steam and mash or simply tossing it with oil and herbs and roasting is until tender.  Here is a recipe to try that is as tasty as it is beautiful to look it.

Roasted Cauliflower with Crispy Asiago topping:  4-6 servings

  • 1 head of cauliflower, cut into florets
  • 2 tablespoons of olive oil
  • 2 cloves garlic
  • 1 tablespoon fresh sage
  • 4 sprigs of fresh Thyme (leaves removed)
  • 1 tablespoon fresh oregano
  • ¼ cup of Asiago cheese
  • Salt and Pepper to Taste

Preheat oven to 400.

Place cauliflower florets in a large mixing bowl.  Add the oil, herbs, garlic, salt and pepper and toss to evenly coat.

Spread the cauliflower on a baking sheet in a single layer.  Roast, uncovered, in oven for 25 minutes.  Sprinkle the cauliflower with cheese and roast for 3-5 minutes until brown.  Serve.


Zesty Cauliflower Puree: 5-6 servings


  • 1 head of white cauliflower
  • 2 russet potatoes, cleaned
  • ¼ teaspoon red pepper flakes
  • ¼ teaspoon of cayenne pepper
  • ½ teaspoon smoked paprika
  • 1 tablespoon olive oil
  • ¼ cup non-fat, plain greek yogurt
  • ¼ cup vegetable stock
  • Salt to taste


Pre- heat oven to 375.

Puncture potatoes several times with a knife so air can escape during cooking.  Wrap the potatoes with foil and bake for 35-45 minutes or until tender.

Chop cauliflower florets into chunks and place in a large bowl.  Add the spices and olive oil and toss to evenly coat.  Spread cauliflower mixture into a single layer on a baking sheet.  Roast for 25-30 minutes or until tender.

Once the potato is cooked, remove the flesh from the skin.  Place the cooked cauliflower and potato flesh in the food processor.  Add yogurt and puree to desired consistency.  To thin, add vegetable stock a little bit at a time to achieve desired consistency.  Season with salt and pepper and serve.


Curried Cauliflower Rice

  • 1 head of cauliflower, cut into florets
  • 2 tablespoons olive oil
  • 1 shallot, sliced
  • 1 red bell pepper, diced
  • 1 teaspoon curry powder
  • 1/2 teaspoon cumin
  • 1-2 tablespoon red wine vinegar
  • salt and pepper to taste
  • cilantro and chopped cashews for garnish

Pulse cauliflower in a food processor until fine and “rice” like.

In a saute pan, heat oil over medium.  Add shallot and peppers and saute for 2-3 minutes.

Add cauliflower, spices, red wine vinegar, salt and pepper.  Saute until cauliflower is tender.

Garnish with chopped cilantro and cashew pieces.

Katie Cavuto MS RD

Leave a Reply

Your email address will not be published. Required fields are marked *