11 Ways To Use Cauliflower For Our Grain-Free Readers

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By Jenna Barrington 

Before my husband started a strict no-grain diet because of his SIBO diagnosis, I had no idea the versatility of cauliflower. I’ve always enjoyed it steamed, roasted, in casseroles or salads and have been aware it contains many beneficial vitamins, minerals and phytochemicals. But I didn’t realize it could be used in such a variety of ways!

Turns out that cauliflower is actually a superhero in the kitchen – especially for those who are limiting grains in their diet!

You can use cauliflower to make:

Health Benefits Of Cauliflower

Full of Vitamins and Minerals – One serving of cauliflower contains 77% of the recommended daily intake of vitamin C. Cauliflower also contains significant amounts of vitamin K, B vitamins, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, protein, folate, potassium and manganese.

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Brain Development – Cauliflower contains choline (a B vitamin), which is important for brain development and may help with cognitive function, memory and learning abilities.

Fights Cancer – Research has shown that cauliflower has great potential for halting prostate cancer when combined with the active ingredient in turmeric; curcumin. Cauliflower contains sulforaphane, a powerful compound that has been studied for its ability to kill cancer stem cells.  

Pregnancy – Besides the choline content for the brain development of the baby, cauliflower also contains good amounts of folate. This B-vitamin is important for preventing birth defects and has been linked to healthy birth weight.

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Weight Management – Cauliflower is a low-calorie choice, especially when used in the place of rice and grains.

Anti-inflammatory – Cauliflower contains omega-3 fatty acids and vitamin-K, both of which are important in preventing chronic inflammation.

Heart Health – Allicin, a compound found in cauliflower, has been studied for its ability to help reduce the occurrence of heart disease and stroke. It may also help to lower bad cholesterol.

Convinced to give cauliflower a try? If you’re worried you or your family won’t like it, still give it a try. My husband doesn’t care for raw cauliflower but has LOVED it as rice and in other forms.

Homemade Cauliflower Rice Recipe
 
Ingredients
  • 1 head of cauliflower (white or orange)
  • 2 tbsp coconut oil
  • Garlic (2-3 cloves or 2 tsp powder with spice mixture below)
  • 1-2 tbsp onion powder, basil, thyme and parsley spice mixture (I like Flavor God’s Garlic Lovers Seasoning) - or to taste
  • Salt & Pepper to taste
Instructions
  1. Shred cauliflower using either a food processor or a traditional shredder.
  2. Heat coconut oil in frying pan.
  3. Add cauliflower to pan. Mix in spices.
  4. Cook on medium heat for 5-12 minutes, depending on desired softness. Stir frequently to prevent burning.
  5. Serve while still warm with your favorite meal! Goes very well with baked chicken, curry, stir-frys, etc.

  6. Optional: Get creative and mix in green onions or a little fresh lime juice.
Notes
You can use any spice blend you want, this is just my favorite. The portions you get out of this recipe really depends on the size of cauliflower. I would say one large head of cauliflower makes about 4-6 servings.

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Jenna Barrington
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Jenna Barrington

Jenna Barrington is studying Therapeutic Nutrition and Holistic Medicine and aspires to be a practitioner, teacher and writer. She is passionate about education and helping others take control of their health.

Jenna lives with her husband in Utah and loves writing, cooking, green smoothies, training her dog, Japanese, spending time at the ocean, bungee jumping, walking barefoot in the grass and being with her family.
Jenna Barrington
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