Calling on Cauliflower
Cauliflower is a culinary marvel, revered for its mild flavor, dense texture and unparalleled ability to mimic traditional starches and proteins. Compared to high-moisture vegetables, cauliflower has lower water content and a denser structure. This allows it to crisp, brown and caramelize beautifully under high heat, unlocking a rich, nutty flavor. It's the perfect ingredient to build a meal around.
When elevated to the star of a meal, cauliflower's dense structure opens the door to an incredible variety of preparations. Slicing a whole head into thick "steaks" creates a meaty, substantial presentation that holds up to heavy searing, grilling or roasting. Alternatively, roasting a whole head intact results in a showstopping centerpiece for the dinner table. When riced or mashed, cauliflower serves as a light, comforting base that absorbs sauces beautifully.
Visually, cauliflower's pale color provides a striking contrast to vibrant herbs, spices and glazes, creating an eye-catching presentation. Flavor-wise, cauliflower acts as a culinary sponge. It effortlessly carries bold flavors, pairing perfectly with spicy Buffalo glaze, pungent curry aromatics, rich garlic butter or sharp cheeses. Anchoring a dish with cauliflower creates a satisfying, texture-rich meal that easily adapts to global cuisines.
Sue Says
"Cauliflower is a member of the Brassica family of vegetables, prized for its anti-inflammatory compounds. One of its many health-promoting phytonutrients is sulforaphane, which helps neutralize toxins in the body and protects our cells' DNA from damage. Sulforaphane, along with other phytonutrients, is believed to help protect against certain types of cancer by reducing the body's exposure to environmental cancer-causing agents and slowing the growth of cancer cells. The phytonutrients in Brassica vegetables also support a healthy gut by feeding the 'good guy' bacteria in the microbiome and reducing the number and impact of not-so-good bacteria."
— Kowalski's Nutritionist Sue Moores, M.S., R.D.
Cauliflower: 1 cup
Calories: 25
Protein: 2g
Carbohydrates: 5g
Fiber: 2g
Vitamin C: 50mg (55% DV)
Folate: 55mcg (15% DV)
Vitamin K: 15mcg (13% DV)
Featured Recipes
Creamy Cauliflower Gnocchi
Buttery, soft cauliflower complemented by shallot, garlic and thyme pairs beautifully with tender potato dumplings in a delicate sauce made with freshly squeezed orange juice and just a touch of cream.
Nashville "Not" Chicken
Nashville "Not" Chicken brings all the fiery, crunchy, saucy energy of classic Nashville hot chicken, but it's made with cauliflower instead. Think bold heat, crispy edges and plant-powered goodness that still delivers that signature kick.
Roasted Cauliflower Steaks
With their meaty texture and ability to absorb all manner of delicious sauces and seasonings, a thick-cut slice of cauliflower makes a super sub for a steak.
The Nutrition Facts provided in this article are for raw cauliflower. "DV" refers to Daily Value. We have not included fat in the list of nutrients above because cauliflower contains only a trace amount. Only vitamins and minerals present at 10% of the DV or more are highlighted, indicating that the vegetable is a "good source" of that nutrient.
If you take supplements or prescription or over-the-counter medications, interactions with the nutrients noted above may occur. Talk with your healthcare provider for guidance.
Selection and availability of products and ingredients vary by market.