Cauliflower is one of those vegetables that we should be eating on a regular basis but it is rarely in the spotlight.

It is a cruciferous vegetable and has been linked with anti-cancerous properties as it helps to promote the two phases of detoxification within the body.

It also has anti-inflammatory and antioxidant properties too! The fibre within cauliflower will help to keep your digestive system working as it should, not to mention the array of nutrients it contains such as omega-3, potassium, manganese, vitamin B2, B6, folate, vitamin K, vitamin C, pantothanic acid and protein.


Therefore, here are a handful of recipes using the wonderful cauliflower so that you don’t get bored with a steamed or boiled vegetable on the side of your plate.

Cauliflower-base pizza

This clever recipe is a useful one to know as it can be used for guests who are vegan, gluten-free, have a yeast intolerance and it will even keep the healthiest of guests happy.

Makes 1 large pizza crust:

– 1 cauliflower, roughly chopped
– Around 150g gram flour

healthy cauliflower recipes_2Topping:

– Tomato puree
– Sliced tomatoes
– Sweetcorn
– Fresh basil leaves
– Sliced olives
– 1 small red onion, peeled and sliced
– Cheese or melting vegan cheese to top

1. Roughly chop cauliflower and steam until soft

2. Put the cauliflower in a blender and blend until smooth

3.  Add the gram flour, gradually, until blended to a soft dough consistency

4.  Spread the dough evenly over greased baking tray until it is approximately 1cm thick and bake at 190 degrees for 20 minutes

5.  Add the sauce and toppings and return to the oven for around 10 minutes, using whichever herbs, spices and toppings you prefer.

Cauliflower ‘cheese’ Sauce

Serves 2

healthy cauliflower recipes_4Ingredients:

– 2 heads cauliflower, cut into small florets
– 3 small shallots, cut into wedges
– 6 garlic cloves, peeled
– 2 tablespoons coconut oil
– 1 tsp smoked paprika
– ½ tsp thyme
– ¼ tsp nutmeg
– handful of nutritional yeast flakes or a tbsp of yeast extract such as Marmite
– ¼ cup almond milk
– Himalayan or sea salt and pepper to taste


Preheat oven to 190˚C.

1. Place cauliflower, shallots, garlic, and coconut oil into a mixing bowl and mix together. Season with salt, pepper and thyme.

2. Spread mixture onto a baking tray and roast for 30 to 40 minutes or until florets are tender, stirring occasionally.

3. Take ingredients from oven and transfer into a blender, and puree until smooth – around 2-3 minutes.

4. Pour puree into a saucepan and simmer for 5 minutes. Taste and add additional seasoning if you wish.

5. Add to cooked macaroni to create a healthier version of macaroni cheese.

Gobi Aloo


– 1 cauliflower, cut into chunks
– 3 medium potatoes, peeled and chopped
– 1 onion, chopped
– 1 tbsp butter or margarine
– salt
– ½ tsp garam masala
– 1 tsp coriander
– ¼ tsp turmeric
– ½ tsp chilli powder

healthy cauliflower recipes_6Directions:

1. In a pot of salted water, boil potatoes for 4 minutes.

2. Add the cauliflower and cook an additional 5 minutes then drain. Meanwhile in a large frying pan, heat butter on low flame and cook onions until translucent.

3. Add potatoes, cauliflower and remaining spices and sauté for about 4 minutes.

4. Add ½ cup of water and mix a few more minutes.

5. Top with some fresh coriander and serve.

Cauliflower Rice

Makes 4-6 servings


– 1 head cauliflower
– 1 tablespoon olive oil, butter or margarine, optional
– Salt, optional

healthy cauliflower recipes_5Directions:

1. Cut the head of cauliflower into quarters, then break apart the cauliflower into large florets with your hands. The core is also okay to use, so cut it into smaller chunks.

2. Transfer the cauliflower to a food processor. Process in smaller batches if there is too much to fit in one go.

3. Process the cauliflower in pulses until it has completely broken down into smaller pieces or alternatively, you can grate the florets on a grater.

4. Cauliflower rice can be used in a salad or in a cold side dish or cooked and used instead of rice.

5. If serving as rice, then put the cauliflower rice into a small bowl and pack tight. Turn the bowl upside down and tap the rice out for a neat presentation.

Connect with Expert Lisa Lowery 


1. Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009, Apr;2(4):298-300.

2. Higdon JV, Delage B, Williams DE, et al. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis. Pharmacol Res. 2007 March; 55(3):224-236. 2007.

3. Tang L, Zirpoli GR, Guru K, et al. Consumption of Raw Cruciferous Vegetables is Inversely Associated with Bladder Cancer Risk. 2007 Apr (8):3569-73.

4. Thompson CA, Habermann TM, Wang AH, et al. Antioxidant intake from fruits, vegetables and other sources and risk of non-Hodgkin’s lymphoma: the Iowa Women’s Health Study. Int J Cancer. 2010 Feb 15;126(4):992-1003.

5. Tang L, Zirpoli GR, Jayaprakash V, et al. Cruciferous vegetable intake is inversely associated with lung cancer risk among smokers: a case-control study. BMC Cancer 2010, 10:162.

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