If you want to clean up your diet and eat more vegetables, you may think your only option is to eat salads for every meal. However, there are many smart and delicious ways to add more vegetables into your diet without resorting to boring salads. One of the best plants to use in your everyday meals is cauliflower. Cauliflower is high in vitamin C, potassium and vitamin B-6 and is also extremely versatile in the kitchen. If you are looking to increase your vegetable intake in a tasty way while also keeping your grocery budget down, cauliflower is an excellent choice.

3 Easy Cauliflower Recipes

eating cauliflower the right way

Did you know you can use cauliflower as a rice replacement? Pulse your cauliflower in a food processor, sautée it with your favorite spices and add to any meal where you would usually eat rice. Fried cauliflower rice is a delicious meal to enjoy in place of traditional fried rice and also makes a great work lunch if you are prepping your meals for the week ahead.

Cauliflower Rice

Serving size 4 cups


  • 1 large head of Cauliflower


  1. Wash dry cauliflower thoroughly
  2. Use a cheese grater to grate cauliflower
  3. Transfer to a clean towel and press any excess moisture. (not doing this can make your dish soggy)
  4. Saute in a large skillet over medium heat in some oil or butter.
  5. Cover with a lid for about 5-8 minutes so the cauliflower becomes more tender.
  6. Season as desired


Perhaps you enjoy fruit smoothies but are hesitant to try chugging a vegetable-laden green sludge. It is possible, however, to add vegetables to your fruit smoothie without altering the sweetness. Steam then freeze cauliflower and then add them to any smoothie, where it will give it a thick creaminess, and when combined with fruit, is tasteless.

Strawberry Banna Hidden Cauliflower Smoothie

Makes 2 snack size smoothies


  • 1 cup of frozen cauliflower
  • 1 cup of frozen strawberries
  • 1 frozen banana
  • 1 3/4 cup of unsweetened almond milk
  • 1 tbs almond butter
  • 1/2 avocado
  • 2 tsp honey (optional)

eating cauliflower the right way

Cauliflower can also replace potatoes. Simply steam your cauliflower, then puree in the blender with garlic, spices and a little butter for a creamy and delicious side dish that is much healthier than a bowl of mashed potatoes.

Cauliflower Mash

Serving Size 4 cups


  • 1 head of cauliflower
  • 3 tablespoons milk
  • 1 tablespoon butter
  • 2 tablespoons light sour cream
  • 1/4 teaspoon garlic salt
  • freshly ground black pepper
  • snipped chives


  1. Wash dry cauliflower thoroughly.
  2. Bring 1 cup of water to a simmer in a pot, then add the cauliflower.
  3. Cover and turn the heat to medium. Cook for 12-15 minutes.
  4. Drain and discard water
  5. Add the milk, butter, sour cream, salt, and pepper. Top with chives.