Cauliflower is your Ultra-Versatile Veggie

If you are trying to eat healthier and lose weight, swapping in cauliflower for your carbohydrates is a great start. Imagine a world where you can eat pizza and Buffalo wings at any meal and lose weight. This isn’t a dream world, it’s reality if you just use cauliflower in interesting and creative ways.   Let’s explore this ultra-versatile vegetable and see what cauliflower has in store for us next.



Cauliflower is in the cruciferous vegetable family with other super foods like broccoli, cabbage, Brussels sprouts and kale. This super food packs you full of nutrients, antioxidants, vitamins and minerals essential to a healthy lifestyle.   This magical vegetable has been proven to fight cancer with sulforaphane, a sulfur compound that has been shown to kill off cancer stem cells. Cauliflower also boosts brain and heart health, acts as an anti-inflammatory, and detoxifies your body. All this packed into uber convenient little florets. Now that you understand how beneficial cauliflower actually is, let’s explore some cool ways to introduce it into your meals.


Shape Shifter

Cauliflower is a true culinary shape shifter. It can easily be swapped into many meals as its flavor profile is slight and it can soak up flavors easily. Here are some awesome ways to incorporate cauliflower into your meals and incredible ways cauliflower can mimic almost any carbohydrate.



When you are on a diet you basically stop eating as many grains like rice. These carbohydrates add calories and inches to your waistline, so let’s ditch these calories and try out the super cauliflower.  This veggie can be turned into rice easily and with little prep time. Simply steam some chopped up cauliflower until it’s tender, usually 3-5 minutes. Next toss them into a food processor and crank it on for a few seconds. You’ll notice the veggie now resembles rice. You can add flavoring or mix it into some fried rice ingredients for a healthy Asian meal.



Mashed potatoes are so tasty yet so bad for your diet, so try mashing some better veggies. Simply steam cauliflower for 3-5 minutes until fork tender. Add butter and milk and mash away. Try roasting some garlic for a real authentic flavor profile and nobody will realize they aren’t eating potatoes.


Tater tots

Similar to making rice, steam the cauliflower and toss in food processor. Take the riced veggie and add in some shredded cheese, then form into tater tots shapes. Toss in a 350-degree oven for 30 minutes, now you have a healthy tater tot replacement that won’t make your diet crash.


Buffalo Wings

Now we are getting into some crazy territory. You can seriously replace chicken wings with cauliflower florets and eat Buffalo wings with little to no guilt. Simply break up the florets into bite sized pieces and deep fry or bake for 20 minutes in a 400-degree oven. Toss them in your favorite hot wing sauce and serve warm. Your quests will be floored by the healthy treats.


Pizza Crust

My favorite food is pizza, but you can’t eat it every day of you want to be healthy… or can you? The crust of pizza is where all the calories are hiding, so simply ditch the carbs of the crust and replace with healthy veggie crust.

Super easy recipe, make cauliflower rice and mix with shredded mozzarella cheese and an egg. Mix in a bowl and flatten out on a piece or parchment paper, making the shape of your pizza. Cook this pizza crust alone in a 400-degree oven for 0 minutes each side. Once this is done you can begin adding pizza toppings, sauce and cheese. Cook again for 10 minutes and you now have healthy pizza you could feasibly eat every day and never gain weight.


Let’s celebrate the magical vegetable and keep the weight off by substituting cauliflower for all your unhealthy carbs.