From the Dietitian’s Kitchen: Cauliflower Two Ways

Why Cauliflower?
Cauliflower contains high amounts of vitamin C, vitamin K, folate, manganese and a phytonutrient called glucosinolates. That means cauliflower is an excellent source of antioxidants and has anti-inflammatory benefits.

How to Enjoy Cauliflower
Cauliflower is a versatile cruciferous vegetable that can be eaten raw, sautéed, roasted or steamed. It can be found in salads, sauces or even as a ‘steak’. Good thing is the method of cooking doesn’t change the nutrient properties, unlike with some other vegetables.

Try either of these recipes at your next party or for a dinner side dish!

Cauliflower ‘Potato’ Salad

1 head cauliflower, chopped
2 tbsp. Dijon or whole grain mustard
1 tbsp. olive oil
Juice of ½ lemon (~1 tbsp.)
½ cup Greek yogurt
2 tbsp. dill, chopped
¼ cup chives, chopped
2 garlic clove, crushed
½ red onion, diced
3 stalks celery, diced
½ dill pickles, chopped
3 hard-boiled eggs, chopped


  1. Place cauliflower in a large microwave-safe bowl, and add 1/3 cup water. Cover bowl and microwave until soft, approximately 5-7 minutes. Drain and rinse in colander under cold water to cool. Set aside to let water drain.
  2. Mix remaining ingredients together in large mixing bowl.
  3.  Gently fold in cauliflower.
  4. Chill for at least 30 minutes to allow flavors to blend.

Yields: 6 servings
Nutrition information (1 serving): 100 calories, 5g total fat, 8g carbohydrates, 3g fiber, 7g protein


Buffalo Cauliflower Bites

1 cauliflower head
2 tsp. garlic powder
1 tbsp. butter, melted
½ cup hot sauce


  1. Preheat oven to 450˚F.
  2. Mix garlic powder, melted butter and hot sauce in a small bowl.
  3. Add the cauliflower into large gallon-sized bag; pour the buffalo sauce into the bag. Shake until the cauliflower florets are fully coated. Spread on baking sheet.
  4. Bake for 20 minutes, stirring once, until cauliflower is tender.

Yields: 4 servings
Nutrition information (1 serving): 60 calories, 3g total fat, 8g carbohydrates, 4g fiber, 3g protein

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