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Good Eats: The Health Benefits of Cauliflower (+ Recipes)

This is a vegetable with anti-inflammatory and antioxidant properties, plus it's oh so versatile and delicious.

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It's a nutrition powerhouse, cauliflower is packed with key vitamins and minerals including vitamin C, potassium and folate. It's also a good source of choline, a B vitamin known for its role in brain development. Yes, cauliflower is a food you should keep in rotation and eat at least on a weekly basis.

 

Substituting cauliflower for rice has become increasingly popular as people search for healthy alternatives when cooking at home. Using cauliflower in place of rice also bumps up the fiber factor which helps to promote satiety. My preference is to enjoy this beautiful vegetable in its whole form; each floret has a texture and beauty that I can dig my fork into and savor.

 

While cauliflower is available year round in your grocery store, the real season begins in October and extends through April. 

 

Make these 5 recipes while cauliflower is at its peak:

 

Learn More About Choosing, Storing, and Cooking Cauliflower
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Caramelized Cauliflower

Simple to make but big on flavor, this roasted, caramelized cauliflower is made fancy with capers and raisins, they add a sweet and savory element to this vegetarian dish. Incorporating quinoa bumps up the protein and fiber while keeping it gluten-free.

Get the Caramelized Cauliflower Plain and Fancy Recipe
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Photography by: Marcus Nilsson

Creamy Cauliflower Soup with Greens

If you have a blender and a pot, this soup can be yours tonight! A head of tender boiled cauliflower is whirled in a blender along with collard greens to make a delicious and creamy dairy-free soup. Garlic and onions have incredible healthy benefits that help to facilitate detoxification. They also act as powerful antioxidants, can stimulate immune responses, and reduce inflammation. Dill is the perfect garnish for this dish as it gives it an aromatic, sweet and citrusy, but also slightly bitter flavor.

Get the Creamy Cauliflower Soup with Greens Recipe
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Roasted Broccoli and Cauliflower with Lemon and Garlic

It couldn't be easier: take two vegetables from the same family, toss them with salt and pepper, garlic and olive oil, and roast till they are browned and tender. What a powerhouse of antioxidants! The broccoli brightens up this dish and the lemon brings that zest that keeps it light and refreshing.

Get the Roasted Broccoli and Cauliflower with Lemon and Garlic Recipe
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Linguine with Cauliflower and Brown Butter

Anything with Parmesan cheese sprinkled on top is a winner in my book! Cauliflower adds bulk and fiber to this dish, making each bite more substantial and nutritious. The sage and shallots stirred into the melted butter add a fragrant aroma and warm flavor. Balance out the linguine with chicken, beans or sausage to add protein to the dish.

Get the Linguine with Cauliflower and Brown Butter Recipe
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Chicken with Cauliflower and Apples

I love, love, love incorporating fruit into main dishes. Chicken, cabbage, cauliflower, and apples are baked to perfection in this simple recipe. Using an aromatic spice like thyme will appeal to both your sense of smell and your sense of taste. This dish will makes your home smell warm and inviting and will offer your tastebuds a lightly minty flavor.

Get the Chicken with Cauliflower and Apples Recipe