Let’s talk about cauliflower. It’s funny how food trends change. Cauliflower is having a hot moment right now, but it wasn’t too long ago, that I was hearing that cauliflower wasn’t healthy because it was “starchy” and “white vegetables lack nutrients.”⁠

Nutrients In This White Vegetable

Now cauliflowers low net carbs, are helping it’s popularity. Also I know that we talk a lot of color here, but white vegetables aren’t lacking in nutrients because they lack “color.” White vegetables also have specific nutrients that are beneficial. Also just fyi, there are cauliflower varieties that aren’t white. These are becoming more popular and available, but there are green, orange, and purple cauliflower varieties. ⁠

All cauliflower has a lot in the way of phytonutrients and micronutrients. Like other cruciferous veggies it contains antioxidants like glucosinolates, small amounts of many vitamins and minerals and is a good fiber source. ⁠Let’s talk about glucosinolates for a minute. Glucosinolates are sulfur containing metabolized in our GI system and those metabolites have been shown to do a some pretty cool things. In vitro studies, they caused apoptosis (cell death) in cancer cells. In observational studies, they have been associated with decreased risk of a variety of cancer types including prostate, breast, and colorectal. They may also be anti-inflammatory and decrease the production of histamines. Pretty cool right? And that is just one of the many important nutrients found in cauliflower!

Low Carb Cauliflower

Maybe now we understand why cauliflower seems to be popping up in the grocery isles and recipes everywhere from pizza to oatmeal. Actually I think that has to do more with people’s fear of carbs. Now I don’t think we need to replace grains with cauliflower as grains have their own important nutrient package, but adding cauliflower to our diet wouldn’t be a bad idea and could help prevent some disease. I’ll share a few of my favorite ways to ADD cauliflower.

Pink Cauliflower Smoothie⁠

Have you tried frozen cauliflower in your smoothies? I was skeptical at first as well, but it's a great way to add veggies without changing the color or the flavor. I like to used frozen riced cauliflower to help it blend easier. ⁠⁠My family has never noticed the cauliflower and my girls like that the smoothie stays pink. Usually with other veggies the color is impacted and they don't like brownish green smoothies as much. 😂 ⁠
Prep Time5 minutes
Cook Time0 minutes
Total Time5 minutes
Servings: 1


  • 1/2 cup frozen cauliflower
  • 1/2 cup strawberries (fresh or frozen)
  • 1/2 banana (fresh or frozen)
  • 1 cup strawberry kefir
  • water to desired consistency


  • Blend ingredients until smooth. Add water to desired consistency.

Fajita Cauliflower, Rice and Bean Bake⁠

In this recipe, I replaced half the rice with riced cauliflower. It was an easy way to increase the veggies and keep the flavor and general texture of the dish.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Servings: 6


  • 1 tablespoon olive oil
  • 2 tablespoons fajita seasoning
  • 1 small bell pepper
  • 1 cup celery, diced
  • 1/2 white onion, diced
  • 2 cups riced cauliflower
  • 2 cans kidney beans, drained and rinsed
  • 2 cups cooked rice
  • 2 cups pepper jack cheese, shredded
  • Toppings: Avocados and fresh tomatoes


  • Heat olive oil in a large skillet. Add onion, pepper, celery, cauliflower and fajita seasoning. Saute until onions are tender.
  • Toss everything together in a casserole dish.
  • Bake at 350 for 20 minutes or until the cheese is melted and middle is warm.

Creamy Cauliflower Bisque

Made this recipe from the comments section of monday's post. I have to agree with Nancy, it is in fact delicious! The secret ingredient is nutmeg which pairs perfectly with the cauliflower. ⁠⁠Thank you for sharing Nancy! ⁠⁠I love seeing how you guys enjoy different veggies, so please always feel free to share! We all could use some veggie inspiration!
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Servings: 8


  • 2 tablespoons butter or olive oil
  • 1 white onion, chopped
  • 1 head cauliflower, chopped
  • 4 cups chicken broth
  • 3/4 teaspoon nutmeg
  • 2 cups cream or half and half
  • salt and pepper to taste


  • In a large pot, heat butter or olive oil, add chopped onions and cauliflower and saute until tender, about 10-15 minutes.
  • Add chicken broth and nutmeg. Bring to boil then simmer with lid on for 20 minutes.
  • Remove from heat and add 2 cups of cream or half and half.
  • Used immersion blender to mix to consistency you like. Add salt and pepper to taste.

Easy Weeknight Chicken Stir-fry⁠

I have tried replacing rice with riced cauliflower in the past and wasn't super impressed, but when mixed in with white rice, my family didn't notice it. This was an easy way to add extra veggies and fiber to this chicken stir-fry ⁠
Prep Time10 minutes
Cook Time8 hours
Total Time8 hours 10 minutes
Servings: 4 large bowls


  • 1 pound chicken breasts
  • 1/3 cup soy sauce
  • 1/2 tablespoon ginger powder
  • 1 tablespoon garlic powder
  • 1 teaspoon onion powder
  • 3 tablespoons honey
  • 1 cup water
  • 2 tablespoons olive oil
  • 5 cups chopped veggies of choice
  • 2 cups riced cauliflower
  • 2-3 cups cooked rice I like to cook mine in 1/2 water and 1/2 broth


  • In a crockpot place chicken, soy sauce, ginger, garlic, onion and honey.
  • Cook on low for 8 hours or on high for 4-5 hours. Once the chicken is cooked, shred. ⁠
  • Heat olive oil, in a large skillet, add veggies and saute until tender. 
  • Add the chicken and sauce from the crockpot as well as well as the rice. Mix until evenly dispersed and serve warm. ⁠


I make this recipe with anything that is in season and it always turns out delicious. I also often use it as my “clean out the fridge” meal and just throw all the veggie scraps in. 

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