Beautiful and unique cauliflower varietiesYou always hear, the more colorful a vegetable is, the more vitamins and nutrients it contains.  Certain vitamins are responsible for the actual colour of the veggie, like Vitamin A (beta carotene) gives carrots and pumpkin their orange colour. This doesn’t mean that white cauliflower isn’t nutritious! It’s loaded with vitamin C, an antioxidant and folate (vitamin B9) which contributes to white blood cells.  You’re winning when you add super nutritious cauliflower to your meals. Here are a 5 ideas to get the full value out of this veggie.

Cauliflower Pizza Crust

Have you tried using cauliflower for your pizza crust ? This genius idea will bump up your vegetable portion for dinner. All you need to do is chop up your cauliflower into florets and steam them for 10 minutes.  Once they’ve cooled down, using a food processor, break the florets down into tiny pieces and strain the liquid out of them using a cheese cloth. Blend the cauliflower with cheese, an egg and your favourite seasonings until you get a dough. Roll out the dough on a baking sheet and put it in the oven for 10 minutes at 425F. For the full directions check out the recipe here.


Another unique way to use your cauliflower is to bake it into « chips ». To do this, slice your cauliflower into thin slices, brush it with oil and your favourite herbs and bake it in the oven at 375F for about 30 minutes or until your cauliflower gets crispy. It’s easy!   For the full cauliflower recipes check out this link.

Cauliflower RiceNachos-3

Whether you’re trying to cut down on carbs or just make a healthy swap, cauliflower rice is gaining popularity.  All you need to do to transform your cauliflower into “rice” is to chop it up into florets and then pulse them in your food processor until you get a texture that resembles rice! Sauté your rice quickly in a touch of oil and your favourite seasonings.

To get inspired, try this easy recipe!

Veggie bites

Cauliflower bites are a fun idea and kid friendly (also adult friendly) ! Isn’t there something so satisfying about finger foods?

Alfredo Sauce

Cauliflower is a brilliant way to cut down the fat content of a white sauce or to make it as a vegan version.  Chop your cauliflower into florets, steam it for a bit and then blend it in your food processor or blender until you get a liquid. To your blender or processor add stock, milk (or non-dairy milk), and some seasonings and you’ll have a creamy veggie based sauce. It’s delicious!

What are your favourite cauliflower recipes ? Do you use this veggie often in your cooking

Written by Marie-Ève Caplette, Registered Dietitian and Half Your Plate Campus ambassador

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