A versatile vegetable, cruciferous cauliflower tastes great in everything from roasted side dishes and comfort food-inspired casseroles to meat-free main courses. And more than ever, it has become a highlight on plates in all sorts of fine restaurants – in ways you can easily enjoy at home, too.
Depending on the season, cauliflower is available in the produce department in a variety of hues, including white, green, purple and orange. Choose a head of cauliflower with a clean surface, vibrant leaves and densely packed, blemish-free florets. Store tightly wrapped cauliflower for up to one week in the refrigerator.
Of course, cauliflower is also packed with vitamins and minerals, such as B6, C, K, folate and potassium, as well as fiber. Like its cruciferous cousin, broccoli, it’s filled with powerful antioxidants, known to lower the risk of cancer and other chronic diseases.
Whether you’re looking for a gluten-free alternative or the base of a vegetarian-friendly entrée, here are some tips for making cauliflower flavorful in your own kitchen.
Turn it into rice.
Riced cauliflower can serve as the base for crusts, veggie burgers, risottos and more. Use a box grater or food processor to cut the cauliflower into rice-size pieces, or save time and buy it in the produce department or freezer section already turned into rice. Cook it with garlic, herbs and lemon juice as a simple side. Or pair it with chicken, sautéed onions, scallions, peas, carrots and a curry sauce for cauliflower curry.
Mash it.
Use cauliflower as a lower-carb stand-in for mashed potatoes. Blend one head of steamed cauliflower, garlic, chicken broth, salt and pepper in a blender for a side dish that will make everyone forget it’s not potatoes. Stir in prepared pesto, chopped fresh dill and lemon zest or Greek yogurt, smoked paprika and sliced green onion for other twists.
Make it into a crust for pizza.
Create a gluten-free, grain-free pizza crust by combining riced cauliflower, eggs and seasonings, then forming it into a crust. Top the cauliflower crust with garlic, olive oil, part-skim mozzarella, spinach and sun-dried tomatoes and bake until golden brown.
Use it to replace pasta.
Boost veggie intake for the whole family by using cauliflower as the vessel for “mac” made with cauliflower, cream and your favorite cheeses and seasonings. If you’re not ready to let go of the classic mac, use whole-grain pasta and substitute half the amount with cauliflower.
Serve it like a steak, veggie-style.
Slice one head of cauliflower into 3/4-inch-thick pieces, creating several large “steaks.” Brush them with oil and sprinkle with your favorite steak seasonings. Grill for 8 minutes or until charred, turning once, and serve immediately with shaved Parmesan cheese, fresh parsley and a poached egg.