Crunchy & Versatile Cauliflower

Cauliflower is a fabulously versatile annual vegetable that is used for all kinds of dishes – from its raw form on a vegetable platter to alternative pizza crusts, rice, mashed potatoes, or even mock buffalo chicken wings. This member of the cabbage family contains just 25 calories per 100 grams (or 3.52 ounces), as well as large amounts of vitamin C and a good amount of B vitamins and vitamin K.

The name cauliflower comes from combining the Latin word for cabbage with the word flower. It also grows in four different colors: white, orange, green, and purple.

Tupelo Honey’s Cauliflower Steak

Recipe by Executive Chef Erin Meeker  | Photography by Karen Culp

Serves 4-6
Total Time: 50 minutes

This earthy and rich dish is filled with fresh flavor combinations and complementary textures. It is a healthy and hearty dinner option that plates beautifully!


  • 1 cup extra virgin olive oil
  • 1/4 cup agave nectar
  • 1/4 cup fresh rosemary leaves,
    picked and finely chopped
  • 2 tsp. chili oil
  • 2 tsp. kosher salt
  • 2 heads cauliflower
  • 2 cups vegetable stock


  1. Combine olive oil, agave nectar, rosemary, chili oil, and kosher salt to make a marinade.
  2. Trim the curved outside edges off of the cauliflower heads on two sides, being careful not to cut into the stem. Note: The stem holds the steaks together.
  3. Depending on the size of the cauliflower head, cut the center part into 1 to 1 and 1/2-inch thick steaks. Each head should yield 2 to 3 steaks.
  4. Place cauliflower steaks in a roasting pan or deep casserole dish and use a paring knife or fork to poke holes into the stem.
  5. Drizzle each steak with 1 tbsp. of the marinade.
  6. Pour in the vegetable stock so it comes partway up the side of each cauliflower steak.
  7. Place parchment paper on top of
    the steaks.
  8. Wrap the pan in aluminum foil.
  9. Bake at 375° for 20 minutes or until fork tender, not mushy. Cool for later use or plate immediately.
  10. If using immediately, place cauliflower steaks gently on a hot grill. Crosshatch with grill marks on one side only.
  11. If cooking chilled cauliflower steaks, grill steaks as in step 10, then place on a sheet tray and finish in a 375° oven for 7 to 8 minutes until heated through.
  12. Serve with your favorite sides. Parsnip purée and quinoa are recommended.


Cauliflower “Rice”

Serves 4
Total Time: 15 minutes

This healthy side dish is a
snap to make and pairs well with anything that you’d usually pair with rice.


  • 1 head cauliflower (about 1 & 1/2 lb.)
  • 1 (15.5-oz.) can hominy, drained and rinsed
  • Cooking spray
  • 1/4 cup Parmesan cheese, grated
  • 1 tbsp. dried chives


  1. Cut cauliflower into florets and place in food processor; pulse until finely chopped (resembling rice). Transfer to medium bowl.
  2. Place hominy in same food processor; pulse until finely chopped, then stir into cauliflower.
  3. Preheat large sauté pan on medium heat for 2 to 3 minutes. Coat pan with spray and place cauliflower mixture in pan; cook and stir 3 to 4 minutes or until tender.
  4. Remove pan from heat; stir in cheese and chives. Serve.

Nutritional Information (per serving):

Calories 110 | Fat 3g | Cholesterol 5mg | Sodium 360mg | Carbohydrates 18g | Fiber 5g Sugars 5g | Protein 6g | Calcium 8% | Vitamin C 120% | Vitamin A 2% | Iron 6%

From Publix,

How to Choose
Feel the head to ensure it is tightly packed and firm. When choosing the white variety, avoid discolored spots or any softness.

Cauliflower and Broccoli Gratin
with Goat Cheese

Serves 4 | Total Time: 10 minutes

This delicious and cheesy combination makes a nice, melty side dish that you can feel good about in just ten minutes!


  • 2 cups cauliflower florets
  • 2 cups broccoli florets
  • 4 oz. soft goat cheese
  • 1/2 cup fat-free plain yogurt
  • 1/4 cup sliced almonds, toasted


  1. Preheat the broiler.
  2. Fill saucepan with 1 inch of water and bring to a simmer over medium heat.
  3. Place the cauliflower and broccoli in a steamer basket and add to the pan. Cover and steam for 5 minutes, or until tender. Transfer to an ovenproof gratin dish.
  4. In a small bowl, mix the goat cheese and yogurt, removing any lumps. Spoon mixture over the vegetables.
  5. Broil for 3 to 5 minutes, or until the cheese begins to brown. Sprinkle with almonds and serve.

Nutritional Information (per serving):

Calories 169 | Total Fat 11g | Cholesterol 15mg | Sodium 150mg | Potassium 410mg | Carbohydrates 9g | Dietary Fiber 2g | Sugars 2g | Protein 11g

From Nutrition World,

Buffalo Cauliflower Bites

Serves 6 | Total Time: Approx. 20 mins

A low-carb, low-fat, low-sodium replication of a favorite tailgating and party snack, (Buffalo wings!), these spicy little bites will satisfy your wilder side.


  • 1 head cauliflower, broken into small florets
  • 1/4 cup cider vinegar
  • 2 tbsp. sweet paprika
  • 1 tbsp.  garlic powder
  • 1/2 tsp. smoked paprika
  • 1/4 tsp. cayenne pepper, or to taste
  • 1/8 tsp. fine sea salt
  • 2 tsp. hot sauce
  • 3 tbsp. water


  1. Preheat the oven to 450° or prepare a grill for medium heat cooking.
  2. Roast cauliflower on a parchment paper-lined baking sheet or place it on a grill rack and cook, turning occasionally, until browned and tender (10 to 15 minutes).
  3. Meanwhile, whisk cider vinegar, sweet paprika, garlic powder, smoked paprika, cayenne, salt, hot sauce, and 3 tbsp. water together in a large bowl. Taste the sauce; if you’d like it hotter, add a bit more cayenne.
  4. Toss cauliflower in the sauce until well coated and transfer to a platter.

Nutritional Information (per serving):

Calories 40 | Sodium 130mg | Carbohydrates 7g | Dietary Fiber 3g | Sugar 2g | Protein 3g

From Whole Foods,