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cruciferous vegetable cauliflowerCauliflower is a cruciferous vegetable, from the same plant family as broccoli, kale, cabbage and collards.  Often cauliflower is discounted because of its bland flavour, although it’s a powerhouse of nutrients and it’s delicious in this Cauliflower Mash recipe below.

In general, Cauliflower is an excellent source of vitamin C, vitamin K, and folate. Folate is a nutrient that can help prevent neural birth defects in unborn children.  It is also a good source of vitamin B5, potassium, dietary fibre, manganese, and molybdenum. Additionally, it is a good source of protein, phosphorus, magnesium, vitamin B1, vitamin B2, vitamin B3, and iron.  Since it is a good source of Vitamin C, it is considered an immune booster.  Cauliflower is also known as a cancer fighter.

It aids the digestive tract due to its high fibre content.  There are 12 grams of fibre per 100 calories.  If you consume 200 calories of cauliflower you will be getting half the recommended daily fibre requirements.

As an alternative to mashed potatoes, you can add this cauliflower mash as a replacement topping to Shepherd’s Pie.

Cauliflower Mash

This is a great alternative to mashed potatoes.  This recipe ends up creamy, nutty and smooth.


1 head of cauliflower
1 green pepper
1 medium onion
2 cups sliced mushrooms
2 tablespoons EVOO (extra virgin olive oil)
2 cloves of garlic
1 tablespoon Mrs.Dash original seasoning
salt as needed (optional)
pepper to taste


1. Wash and chop the head of cauliflower. Place in pot and boil until soft.

2. Dice green pepper, onion and mushrooms in frying pan and sauté with olive oil and spices.

3. Once cauliflower is soft, drain water and place back into pot. Add 2 tablespoons of olive oil and mash cauliflower. When smooth consistency is achieved, add the sautéed vegetables and mix.  Add salt as needed.  Enjoy!

When you are at the grocery store choosing a cauliflower, look for a clean, white, intact curd (curd is the white floret head of cauliflower).  Make sure that the floret clusters have not separated.  Avoid cauliflowers that have black or green spots on the curd.  The size of the cauliflower does not affect the quality so be sure to buy the size that suits your needs and they can be kept in the fridge in a plastic bag for about a week.

There is always the option to buy pre-cut and pre-washed cauliflower florets.  If you chose to go this route, be sure to eat them within a couple of days at the most.  You can always cook the cauliflower and then store it in the fridge cooked for 3-4 days.

What’s your favourite way to eat cauliflower? Share your recipes with me and don’t forget to leave a link back to your own blog too via the commentluv feature you’ll find here on the site.

~Be well,




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