I love cauliflower! It has so many uses. It’s also pretty darn good for you. It’s  nonstarchy and is a cruciferous vegetable just like cabbage and broccoli! High intake of cruciferous vegetables is associated with a lower risk of some cancers. They contain vitamins, minerals, and phytonutrients, or plant nutrients, that may help neutralize damaging toxins. It’s also extremely low cal, so enjoy!

Cauliflower Mash



1 head cauliflower, cut into florets

2 tbsp. olive oil

3 cloves roasted garlic

1/4 cup chopped green onions

sea salt & pepper to taste

1/2 of vegetable broth


  1. Bring a large pot, about 4-6 cups, of salted water to boil
  2. Add the cauliflower florets, stir and boil for about 6 minutes, until softened and the florets slide easily of a fork
  3. Drain the cauliflower, rinse, then pat the florets dry with paper towels
  4.  Place in a high powered blender (I used a Vitamix)
  5. Add olive oil, vegetable broth, roasted garlic and sea salt and pepper to taste
  6. Blend to your desired consistency.
  7. Top with green onions

Cauliflower Rice


1 medium cauliflower

1 Tbsp coconut oil

¼ cup water or vegetable broth

¼ tsp. sea salt

pepper to taste

1-2 green onions, chopped (optional)



  1. Trim leaves from cauliflower and using your hands or a small paring knife, break cauliflower into small florets.
  2. Rinse florets in a colander in the sink under cool running water. Pat dry.
  3. Fit in high-powered blender (I used a Vitamix) at a very low speed, I used speed 3
  4. You can also use a box grater, carefully grate the cauliflower and enjoy the mini-workout.
  5. Heat a large skillet over medium-high heat.
  6. Add coconut oil. Once melted, add cauliflower rice and saute for 4-5 minutes, stirring frequently. Then add water or broth, cover and cook until tender, approx 3-4 minutes.
  7. Stir in green onions
  8. Remove from heat and season with salt and pepper to taste.

You can use this dish as any rice substitute

Sticky Sesame Cauliflower


1 small head cauliflower, chopped (6 1/2 cups florets)

1/3 cup low-sodium soy sauce

1/4 cup pure maple syrup, honey, or agave

1/4 cup rice vinegar

1 tbsp minced garlic

1 ½ tsp toasted sesame oil

½ tsp powdered ginger

1 1/2 tbsp cornstarch or arrowroot

1/4 cup water

sesame seeds and scallions, for garnish



  1. Preheat your oven to 450 F.
  2. Grease a baking pan or line with parchment.
  3. Cut cauliflower into florets, then slice so one side of each floret is flat. Arrange in a single layer in the greased pan. Bake 10 minutes on the center rack.
  4. Meanwhile, whisk together the soy sauce, sweetener, vinegar, garlic, sesame oil, and ginger in a saucepan. Bring to a boil.
  5. While waiting, stir together the cornstarch and water until cornstarch dissolves fully, then slowly whisk this into the saucepan as soon as it boils.
  6. Turn heat to medium and cook 2 minutes, stirring more frequently once it returns to a boil. Cook until thick.
  7. You can also make the sauce ahead of time if desired, and it thickens more as it sits in the fridge. Flip cauliflower florets and bake 10 additional minutes.
  8. If desired, you can now move the pan to the top rack and broil 1-2 minutes.
  9. Pour sauce over florets. Sprinkle sesame seeds and optional scallions on top, and serve.



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