In Ontario, cauliflower has a fairly long growing season – from June to November. Cauliflower is very nutritious, containing fibre, potassium, B vitamins, vitamin C and antioxidants. And like most vegetables, it is very low in calories, fat and sodium.

But how many ways can you prepare cauliflower?

You may be surprised! There are many creative ways to use the simple cauliflower. The following are just a few.

Let’s begin with the basics.

  • Dip raw cauliflower florets in your favorite veggie dip.
  • Prepare cauliflower by simply boiling or steaming it until tender.
  • For a more robust flavor, toss cauliflower florets with olive oil and your favorite seasonings and roast it in the oven.
  • Make a smooth and creamy Cream of Cauliflower soup. You can also use cauliflower to thicken other soups without the cream.

Use cauliflower as a substitute for grains and starches.

  • Mashed Cauliflower Potatoes. Lighten up mashed potatoes by replacing half of the potato with cauliflower. Cut more calories and carbohydrates by removing the potato altogether, and simply mash cooked cauliflower with milk, butter, sour cream, salt and pepper.
  • Cauliflower Rice. Grate cauliflower into rice sized bits using a food processor or hand grater. Sauté in a frying pan for about five minutes. Use cauliflower rice to lighten up stir-fries and other rice dishes.
  • Cauliflower and Cheese. Instead of mac and cheese, try cauliflower in cheese. This is another great way to cut calories and carbs.
  • Cauliflower Pizza Crust. Yep… You can also use cauliflower as a substitute for pizza crust. There are many recipes for cauliflower pizza crust. Give this simple version a try!

Cauliflower can also be used in baking!

Chocolate Cake. Yes, you can even make delicious chocolate cake with cauliflower as a main ingredient! At just 120 calories and 2.5 grams of fat per serving, this cauliflower chocolate cake recipe by Chocolate Covered Katie is definitely worth a try!

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