Cauliflower Is the New Kale

As much as kale has been taking over cafes, juice bars and salad menus at restaurants across North America over the past couple of years… there’s a new vegetable on the up rise getting a lot of hype and worth taking note: Cauliflower.


Not only low in calories, naturally gluten free and quite versatile to prepare, cauliflower has an impressive nutritional profile. With it’s strong anti-inflammatory properties, including a compound called indole-3-carbinol it is known to support the body for those suffering from an array of ailments and diseases that involve an inflammatory response. According to Dr. Mercola, one serving of cauliflower contains 77% of the recommended intake of vitamin C and is also high in magnesium, fiber, vitamin B6, pantothenic acid, and other essential minerals.

Also known to benefit digestive health, boost brain health, including improving memory from the good amount of the B Vitamin Choline, the glucosinalates in cauliflower are said to activate detoxification enzymes. And from a preparation standpoint, it’s branching off from its veggies and dip days.

With this nutritional powerhouse’s array of versatile and delicious culinary uses there’s no reason not to make cauliflower a new staple in your diet.  Often substituted for mashed potatoes in dishes like Sheppard’s pie, grilled or bbq’d as “steak” with herbs, vinegars and oils, processed with coconut and lemon juice as a “rice” substitute, used to replace pizza crusts, or my personal new fave: cauliflower “buffalo wings” cauliflower has been getting creative uses in the kitchen. Give one of the following three recipes a test in your own kitchen and see what you think!   

Dairy Free Cauliflower Soup

Drizzle Olive Oil

1 Head Cauliflower

1 Can Coconut Milk

1 Large Yellow Onion, diced

1-2 Cups Vegetable Stock (if at all!)

1 Lemon , squeezed

Salt and Pepper to Taste

Chop cauliflower into bite sized pieces, put in baking dish with sea salt and pepper and a drizzle

of olive oil. Roast at approximately 450F for 15 minutes or until golden brown. Dice onions and

sauté in pan on medium heat. Add roasted cauliflower to incorporate flavors. Add coconut milk

and bring to boil at high heat. Reduce heat, add juice of lemon and season with salt and pepper

to taste. Mix with hand blender. Add any water or vegetable stock to desired consistency, blend

and re-season to taste! Serve with a dollop of greek yogurt or a sprinkle of cheese… and perhaps

your favorite herb or just as is!

Raw Cauliflower Rice

2 Cups Chopped Cauliflower

½ Cup Coconut Flakes

3 Tbsp Lemon Juice

Sea Salt to Taste

Pulse Ingredients in food processor and use in Nori Rolls as “sushi rice” or as a bed of “rice” with some of your favorite vegetables.

Cauliflower Buffalo Wings (from

2 medium heads of cauliflower

1 cup white rice flour (or substitute regular flour)

¼ teaspoon garlic power

¼ teaspoon salt

¼ teaspoon paprika

1 cup water

1 cup Frank’s Red Hot Buffalo Wing Sauce

1. Preheat oven 400F

2. Put all rice flour, water, paprika, salt and onion powder into a bowl and whisk. 

3. Cut cauliflower into florets and dip into batter.

4. Place into oven for 20 minutes.

5. Lighlty dip in hot sauce and place back on baking sheet. Place back in oven for 5 minutes. 

Serve with your fave vegan ranch dip. :D



About Me

Kristin Fraser is a speaker and consultant on natural health, including food preparation workshops and nutritional seminars. Offering you insightful information on leading a healthier, happier life.


The contents of this website are for information purposes only and are not meant for the purpose of medical diagnosis, treatment or prescribing of medicine for any disease, or any licensed or controlled act which may constitute the practice of medicine. All subjects on health matters are intended for general well-being.