23 Smart Cauliflower Recipes If You're Trying To Eat Less Meat (2024)

FAQs

What is the healthiest way to eat cauliflower? ›

You can keep more of its nutrients if you steam, roast, or stir-fry it. But boiling it can lower the levels of its B vitamins, vitamin C, and magnesium. Cauliflower is also a healthy low-carb, gluten-free alternative to legumes and grains.

These vegetarian recipes are made with mild-tasting cauliflower which makes them the perfect meat substitute. One taste of our BBQ Cauliflower Nachos, Buffalo Cauliflower "Wings", or Cauliflower Burrito Bowls, and you'll turn into a cauliflower lover!

Steaming and microwaving cauliflower will better preserve its vitamin content, especially the B vitamins, than if it is boiled. To microwave: Put 2 cups of florets in a shallow microwavable dish, or cover a whole head of cauliflower with plastic wrap.

Anchovy, beef, blue cheese, buffalo mozzarella, butter, cheddar cheese, chickpeas, curry, farro, feta cheese, gruyère cheese, parmesan cheese, pork, quinoa, rice, saffron, tahini, tofu, turkey, turmeric, yoghurt.

Because of its prebiotic fiber content, cauliflower helps feed the beneficial bacteria in your gut. “Having a healthy gut microbiome is crucial for your overall well-being, not to mention reducing your colon cancer risk,” Andrews says. Fiber also promotes healthy digestion and helps you have regular bowel movements.

How many times a week should you eat cauliflower? It's recommended to eat at least 3/4 cup of cauliflower every day. This means you should have almost 5 cups every week. For those who can easily digest this vegetable, it would be good to have 1.5 cups every day, which amounts to about 10 cups of cauliflower in a week.

Mushrooms are one of the most popular vegetables to replace meat due to their savory umami flavor and meaty texture. Portobello mushrooms are large enough to eat just like a burger and sturdy enough to be able to throw on the grill without falling apart.

Because cauliflower leaves are not only edible, they're delicious! Leaves and stems are healthy and nutritious, chocked full of fibre, calcium and vitamin C (that's the one that gives you muscles, by the way).

Why do you soak cauliflower before cooking? ›

If you're planning to roast the cauliflower whole or slice it into steaks, slice off the thick stem at the base. Drop the whole cauliflower head upside-down into cool, salted water. Let it soak for 10 to 15 minutes to remove dirt, residue and bugs.

Cauliflower is high in fiber and water. Both are important for preventing constipation, maintaining a healthy digestive tract, and lowering the risk of colon cancer. Studies have shown that dietary fiber may also help regulate the immune system and inflammation.

Avoid cauliflower with small brown specks on the florets; they are a sign of aging. The size of the cauliflower head does not affect its quality. Keep raw cauliflower in the refrigerator, tightly wrapped, for three to five days.

Romanesco, also known as broccoflower or Roman cauliflower, is a chartreuse, unique-looking vegetable prized for its appearance and mild flavor. It is sometimes assumed to be a hybrid between broccoli and cauliflower but is botanically different (although related).

While everyone's tolerance is different, too much cauliflower can create G.I. distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln. Cooking it can also dial back digestion woes.

Eating raw cauliflower provides maximum vitamin C content, but cooking cauliflower allows your body to absorb more nutrients, such as vitamin K and potassium. Roasting or steaming cauliflower brings out its natural flavors and adds a delightful texture.

Evenly-sized florets: When cutting the cauliflower into florets, aim for uniform sizes to ensure even cooking. Steaming for nutrient retention: Steaming preserves the cauliflower's natural flavors and nutrients best. This is the ideal option if you're looking to maximize health benefits.

While eating them raw is the best way to consume broccoli, cauliflower, or broccoflower your next best option could be to steam them. Without contact with boiling water, steaming is a gentler way to cook.

Steaming is a gentler way to cook because the vegetables don't come in contact with the boiling water.” Another 2009 study found peas, cauliflower and zucchini to be particularly susceptible to a loss of nutrients through boiling, losing more than 50% of their antioxidants.