Fall is a great time to enjoy cauliflower! This versatile vegetable is a nutritious addition to meals and can be prepared in many different ways. Cauliflower is most commonly white, but did you know it can also be orange, green, and purple?
What Is Cauliflower?
Cauliflower is a cruciferous vegetable and a member of the same vegetable family as broccoli, cabbage, kale, and brussels sprouts. It is made up of tightly packed flower buds called florets. While white cauliflower is the most common variety, colorful varieties can add even more interest to your plate.
Packed with Nutrients
Cauliflower is naturally low in calories and provides several important nutrients, including vitamin C and dietary fiber. Vitamin C is important for a healthy immune system and may also help the body absorb iron from plant foods.
The fiber in cauliflower can help support digestive health. Cauliflower and other cruciferous vegetables also contain naturally occurring plant compounds that provide antioxidant benefits. https://ask.ifas.ufl.edu/publication/FS242
Most vegetables are naturally low in fat and do not contain cholesterol. (Animal products contain cholesterol.) However, sauces, dressings, and seasonings added during preparation can increase the amount of fat, calories, sodium, or cholesterol in a dish. Watch those added calories!
Adding a variety of vegetables to your meals is a simple way to increase the nutritional value of your diet. Try cauliflower as a crunchy snack, roasted as a side dish, or added to salads and other favorite recipes.
For more information about the benefits of dietary fiber, visit the UF/IFAS Extension Broward County blog: https://blogs.ifas.ufl.edu/browardco/2023/07/05/dietary-fiber/
Selecting and Storing Cauliflower
When selecting fresh cauliflower, look for a head that is firm, compact, and heavy for its size. The florets should be tightly packed and free from dark spots or signs of spoilage. The leaves should look fresh and green.
Cauliflower should be stored in the refrigerator and used within about five days for best quality. Before preparing, rinse the cauliflower thoroughly under cool running water and remove any dark or damaged spots.
Cauliflower can be steamed, roasted, mashed, or grated to make cauliflower “rice.”
For more information on selecting, storing, and preparing cauliflower, visit the USDA SNAP-Ed Seasonal Produce Guide:
https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide/cauliflower
Easy Ways to Prepare Cauliflower
Two of the easiest ways to prepare cauliflower are steaming and roasting. Roasting brings out a delicious nutty flavor and makes a simple and flavorful side dish.
Cauliflower can also be:
- Steamed and served as a simple side dish with or without cheese sauce
- Mashed as an alternative to traditional mashed potatoes
- Grated or processed into cauliflower “rice”
- Added to salads for a satisfying crunch
- Added to soups, casseroles, and stir-fries
- Used to make a delicious cauliflower pizza crust
To make cauliflower “rice,” use a box grater or food processor to finely chop the cauliflower. It can be lightly steamed or cooked in a small amount of oil until tender. Season with your favorite herbs and spices or use it as a substitute for rice in some recipes.
Mashed cauliflower is another simple option. Steam or boil the cauliflower until tender, then mash and season with salt and pepper. For added flavor and creaminess, try mixing in a small amount of Parmesan cheese, sour cream, or butter.
For a simple roasted cauliflower recipe, visit:
https://snapedny.org/recipes/roasted-cauliflower/
Remember Food Safety
Fresh cauliflower does not need to be cooked before eating. Always wash fresh produce under cool running water before preparing or eating it. Gently rub the surface of the cauliflower under running water to remove visible dirt and debris.
For more food-safety tips, visit the UF/IFAS Extension Broward County blog:
https://blogs.ifas.ufl.edu/browardco/2022/02/08/engaging-in-food-safety-behaviors-does-matter/
https://fightbac.org/four-food-safety-practices-to-follow-at-home/
Extension Tips from Broward County Family and Consumer Sciences
Looking for an easy way to eat more vegetables? Keep fresh or frozen vegetables such as cauliflower on hand for a quick snack or an easy addition to meals. Pair raw cauliflower with hummus or a favorite vegetable dip for a simple snack.
Add cauliflower to your grocery list and try a new preparation method or seasoning. Small changes can make healthy eating more interesting and enjoyable! Remember your eating pattern over time is important.
Enjoy the fresh taste and versatility of cauliflower by adding this nutritious, cruciferous vegetable to your next meal!
Thank you for following this food series. Want to read and learn more with Broward Family and Consumer Sciences?
Asparagus: A Fresh and Nutritious Vegetable –https://blogs.ifas.ufl.edu/browardco/2026/09/10/asparagus-a-fresh-and-nutritious-vegetable/
Pulses: Small foods with a big health benefit – https://blogs.ifas.ufl.edu/browardco/2026/09/09/pulses-small-foods-with-big-health-benefits/
Chickpeas: A Healthy Legume – https://blogs.ifas.ufl.edu/browardco/2026/07/27/chickpeas-a-healthy-legume/
Papaya: A Nutritional Powerhouse – https://blogs.ifas.ufl.edu/browardco/2026/06/03/papaya-a-tropical-nutrition-powerhouse/
Green Beans: Love the flavor- https://blogs.ifas.ufl.edu/browardco/2025/09/15/green-beans-love-the-flavor/
Brighten Your Plate with Blueberries – https://blogs.ifas.ufl.edu/browardco/2025/07/07/brighten-your-plate-with-blueberries/
Pineapple- A tropical treat full of flavor and fun – https://blogs.ifas.ufl.edu/browardco/2025/07/03/pineapple-a-tropical-treat-full-of-flavor-and-fun/
Terrific tomatoes-Flavor, nutrition and versatility – https://blogs.ifas.ufl.edu/browardco/2025/05/27/terrific-tomatoes-flavor-nutrition-and-versatility/
Beets: Delicious Beets – https://blogs.ifas.ufl.edu/browardco/2025/05/20/beets-delicious-beets/
An Apple a Day – https://blogs.ifas.ufl.edu/browardco/2024/12/13/does-an-apple-a-day-really-keep-the-doctor-away/
Eggs Are a Good Source of Protein – https://blogs.ifas.ufl.edu/browardco/2024/09/13/eggs-are-a-good-source-of-protein/
Onions – https://blogs.ifas.ufl.edu/browardco/2024/06/27/onions-onions-onions/
Avocados – https://blogs.ifas.ufl.edu/browardco/2024/05/01/delicious-avocados/
Bananas – https://blogs.ifas.ufl.edu/browardco/2024/04/17/go-bananas-on-national-banana-day/
Dietary Fiber – https://blogs.ifas.ufl.edu/browardco/2023/07/05/dietary-fiber/
Watermelon – https://blogs.ifas.ufl.edu/browardco/2023/07/05/sweet-and-tasty-watermelon/
Strawberries – https://blogs.ifas.ufl.edu/browardco/2023/03/27/enjoy-seasonal-strawberries/
Pumpkin – https://blogs.ifas.ufl.edu/browardco/2022/10/26/celebrate-national-pumpkin-day/
Orange Juice is one good source of vitamin C – https://blogs.ifas.ufl.edu/browardco/2022/05/04/orange-juice-is-one-good-source-of-vitamin-c/
Follow a rainbow for good health – https://blogs.ifas.ufl.edu/browardco/2022/03/01/follow-the-rainbow-for-good-health-during-nutrition-month/
Star fruit: A good source of vitamin C – https://blogs.ifas.ufl.edu/browardco/2020/01/21/star-fruit-a-source-of-vitamin-c/
Pumpkins – Decoration or food? – https://blogs.ifas.ufl.edu/browardco/2018/10/22/pumpkins-decoration-or-food/
Mango Season – https://blogs.ifas.ufl.edu/browardco/2018/08/10/its-mango-season-in-south-florida/
Brenda Marty Jimenez, MHM, RDN, LDN, FAND is a Registered and Licensed Dietitian with a Master of Science in Human Resource Management. Her professional areas include disease prevention, nutrition, wellness promotion, and food safety. She is a UF/IFAS Extension Agent IV in Broward County, Florida.
The mission of the University of Florida Institute of Food and Agricultural Sciences (UF/IFAS) is to develop knowledge relevant to agricultural, human and natural resources and to make that knowledge available to sustain and enhance the quality of human life. With more than a dozen research facilities, 67 county Extension offices, and award-winning students and faculty in the UF College of Agricultural and Life Sciences, UF/IFAS brings science-based solutions to the state’s agricultural and natural resources industries, and all Florida residents.
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