Vegetable of the Month – Cauliflower

Getting your kids to eat their greens can be a struggle. Although cauliflower is white (or purple), it’s a healthy option to add to their diet.

Cauliflower’s season begins in October and lasts through April. An excellent source of vitamin C, this versatile vegetable is a favorite around anyone cutting back on carbs because it makes a great replacement for comfort foods like rice, mashed potatoes, and even pizza crust.

Check out some of these awesome ways to get cauliflower on your child’s plate:

Our mac and Cheese by Nourishmint


  •  12 oz whole wheat shell pasta
  •  2 cups pureed cauliflower (small head of cauliflower, 2 tbsps water)
  •  1/4 c plain Greek yogurt
  •  1/2 c fat-free evaporated milk
  •  1 c sharp white cheddar cheese
  •  1/4 teaspoon salt
  •  freshly ground pepper


  1.  Cook pasta according to box directions.
  2.  Steam chopped cauliflower in about 2 tbsp water until tender.
  3.  Blend cauliflower and cooking liquid in food processor or high speed blended until smooth.
  4.  Add evaporated milk and Greek yogurt, pulse until incorporated.
  5.  Cook this cauliflower and dairy mixture in saucepan over low-medium heat.
  6.  Whisk in cheese, salt and pepper to taste.
  7.  Mix cooked pasta into cauliflower cheese sauce.
  8.  Serve! (sprinkle paprika and parmesan cheese for added flavor)

Garlic Mashed Cauliflower by Andie on All Recipies


  • 1 head cauliflower, cut into florets
  • 1 tablespoon olive oil
  • 1 clove garlic, smashed
  • 1/3 cup grated parmesan cheese
  • 1 tablespoon reduced-fat cream cheese
  • ½ teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper


  1. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 10 minutes.
  2. Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.
  3. Transfer half the cauliflower to a food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in garlic, Parmesan cheese, cream cheese, salt, and black pepper.

Baked Cauli-tots by Brianne at Cupcakes and Kale Chips


  • 3 cups shredded cauliflower (about half of a head. See Note.)
  • 4 oz. shredded sharp cheddar cheese (about 1 cup)
  • 1 egg
  • 1/4 cup cornmeal or bread crumbs or ground oats also work
  • 1 teaspoon kosher salt
  • a few grinds black pepper
  • 1/2 teaspoon ground mustard


1.Preheat your oven to 400°F. Spray a mini muffin tin with oil or coking spray.

2.Place the shredded cauliflower in a kitchen towel and squeeze out the excess moisture.

3.Combine all of the ingredients in a large bowl, and mix together thoroughly. I like to use a fork.

4.Using a spoon or scoop, divide the mixture between the muffin cups and press down firmly into the cups.

5.Bake at 400°F for 20-25 minutes, or until golden brown.

6.Allow to cool slightly before running a knife around the edge to pop the tots out of the muffin tin.

Cauliflower Fried Rice by Kristin at Iowa Girl Eats


  • 1 Tablespoon + 1 teaspoon sesame oil
  • 2 eggs
  • 1 small head cauliflower
  • 1/2 cup frozen mixed vegetables
  • 2 green onions
  • 3 cloves garlic, minced
  • salt and pepper
  • 3 Tablespoons gluten-free Tamari or soy sauce (dish will not be GF if using soy sauce)


  1. Combine 1 teaspoon sesame oil with eggs in a bowl then whisk to combine and set aside. Chop cauliflower head into big chunks then send through a food processor fitted with the grating attachment. Alternatively you could grate the cauliflower on a box grater. Measure out 4 cups grated cauliflower then save the rest for another use.
  2. Heat remaining 1 Tablespoon sesame oil in a wok or large nonstick skillet over high heat. Add cauliflower, green onions, and frozen mixed vegetables then stir fry until cauliflower is just beginning to turn tender, 3-4 minutes. Add garlic, season with salt and pepper, and then continue to stir fry until garlic is fragrant, 30 seconds or so.
  3. Push mixture to the sides of the wok to create an opening in the center then add the eggs and scramble. Toss mixture to combine then drizzle in gluten-free Tamari and mix again to combine. Serve hot.

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