Cauliflower recipes
In season

Healthy cauliflower recipes

Cauliflower is in season all year round so make the most of this classic nutritious veg.

How to use cauliflower


A member of the cabbage family, cauliflower is a good source of vitamin C and can be eaten raw or cooked. Give it a go in one of these easy ideas.

• Steam it and then blend to make a mash. Add fresh herbs or nutmeg for extra flavour.
• Use the mash as a topping for pies and bakes instead of potato.
• Try it in soups. It’s delicious with curry powder or a little blue cheese.
•Process  in a food processor and toss with loads of fresh chopped herbs, finely chopped red onion, diced tomato and cucumber with a squeeze of lemon for a tasy tabouleh. To avoid over-processing the cauliflower, do it in small batches for 5 seconds at a time. Transfer the cauliflower pieces to a bowl and return any big pieces to the food processor to be processed again.


Cauliflower nutrition

Cauliflower contains compounds that may inhibit the growth of cancer cells, especially when eaten with turmeric.
• The anti-inflammatory properties may help to boost your immune system.
 100g of cauliflower contains approximately 70mg of vitamin C – that’s close to 100% of the RDI. It also contains vitamin K, and magnesium. 
• It has been found to improve blood pressure, kidney function and brain function. 


Is purple the new green?

When it comes to purple cauliflower and carrots, for example, do they offer extra or unique nutritional benefits? The colour of the pigments gives a clue to the antioxidant inside the fruit or vegetable. Purple pigments can indicate the presence of flavanoids (also in blueberries) which are being studied for mind and mood benefits, as well as their ability to delay brain ageing. To maximise the protective positive effects health benefits of vegies, aim to eat a rainbow of different colours daily. 

In season during: Summer, autumn, winter and spring.