Allergy-Free with Cauliflower


Surprisingly, a boring, plain vegetable like cauliflower is very versatile. There are many recipes out there showcasing just how adaptable and delicious this nutritious vegetable can be. If you’re thinking about florets of cauliflower tossed as a side dish, in a salad, or a vegetable stir-fry: stop. Think rice, pizza, pasta sauce, cheese, desserts-- yes, that’s right! Cauliflower is especially good as a substitute for those who are gluten-free and dairy-free. As an added bonus, some cauliflower recipes can even be vegan and paleo friendly.

Why cauliflower? Well, let’s look into the health benefits. Cauliflower contains an impressive amount of vitamins, minerals, antioxidants, and other phytochemicals, and is naturally high in fiber. All these nutrients are known to protect against cancer and aid in weight loss, memory, bone strength, and a healthy digestive tract (1). When selecting the best raw cauliflower from the produce section, look for a firm head without bruises or brown spots. It’s okay if the if the florets appear a little gritty. Some cauliflower can be green or purple, but it still has the same taste of regular, white cauliflower (2).

Nutritional value (3)

Serving size: 1 cup chopped raw- 107 g

27 calories

2 g protein

0.3 g fat

5 g carbohydrates

2.1 g fiber

2 g sugar

77% of daily vitamin C

20% of daily vitamin K

10% of daily vitamin B-6 and folates

Gluten-free. Cauliflower can be mashed and finely chopped to create a replacement for rice, pizza crusts, bread, tortillas, potatoes, and much more. Try these recipes for a delicious, gluten-free cauliflower dish:

Dairy-free. When you’re cooking or baking, cauliflower can easily be pureed to create a replacement for milk, butter, cheese, buttermilk, sour cream, yogurt, and much more. Try these recipes for dairy-free ingredient substitutes: