Quick and Healthy Cauliflower Recipes 

Cauliflower can be cooked by roasting, steaming, boiling, or microwaving. Cauliflower is also excellent in stir-fry recipes, used as a substitution for rice in recipes, or on relish trays. Cauliflower can also be mashed like potatoes.  

Nutritional Value and Health Benefits of Cauliflower


Nutrition Facts

Serving size, 1 cup, raw

  • Calories 26.8
  • Protein 2.1 grams
  • Carbohydrates 5.3 grams
  • Dietary Fiber 2.1 grams
  • Vitamin D 0 mcg
  • Calcium 23.5 mg
  • Iron .5 mg
  • Potassium 320 mg


Preparation and Serving

Wash your hands with soap and water. Remove leaves and cut off the bottom of the core. Wash cauliflower head with cool running water. Cauliflower may be cooked whole or broken into flowerets. If cutting, cut the core in half without cutting into the florets. Cut each half, in half again (you will have four quarters). Slice thickest part of the core away from each section of cauliflower. Pull florets apart with your hands. Put the florets in a colander and rinse them well with cold water. 


Home Preservation

Freezing is recommended.

  • Choose compact white heads. Trim off leaves and cut head into pieces about 1 inch across. If necessary to remove insects, soak for 30 minutes in solution of salt and water (4 teaspoons salt per gallon water). Drain.
  • Water blanch for 3 minutes in water containing 4 teaspoons salt per gallon water.
  • Cool promptly, drain and package, leaving no headspace. Seal and freeze.