Cauliflower is a fibrous and hearty cruciferous vegetable, full of anti-inflammatory nutrients and vitamins.

Even better, this versatile veg is able to take on flavours easily, can be used as a substitute for other ingredients and can be cooked in many different ways!

Check out these 5 different ways to make cauliflower go from side dish, to the star of the show.


  • Roasted whole cauliflower head or florets are a simple and tasty way to bring out the crispy, caramelized flavour of this vegetable. 
  • Season the cauliflower with S&P and your spices of choice.
  • Drizzle lightly with oil.
  • Roast at 400°F for 20-30 minutes (longer for a whole head) until golden brown and so that you can easily pierce with a fork.

Check out this Summery Roasted Cauliflower Salad recipe or Roast a Whole Cauliflower with a Raw Honey Glaze

2. RICE:

  • Cauliflower rice is a grain-free, low carb alternative to traditional rice.

  • Simply add chopped cauliflower to a food processor and give it a few pulses until it’s rice sized.

  • To cook the “rice”, season it, add oil to a pan and sauté. Or roast the cauliflower in a sheet pan in the oven.
  • Customize toppings with your favourite veg or garnish.

Check out this Cauliflower Rice with Sautéed Onions recipe

3. MASH:

  • Similar to cauliflower rice, a cauliflower mash is a low carb alternative to mashed potato.

  • Cook the cauliflower; steam, boil, or roast it.

  • Next sauté garlic in a pan with butter. Once garlic is cooked, puree all the ingredients together.
  • For the best results, use an immersion blender or food processor to get the cauliflower creamy, like mashed potatoes.
  • Garnish and voila!


  • Prepare an outdoor bbq or grill to medium-high heat. Or heat the oven to 400°F.

  • Cut cauliflower vertically from stem to tip in 1 inch to 1.5 inch thick “steaks”.

  • Add cauliflower steaks to a baking sheet and then season with oil and your favourite grilling spices such as chili powder, smoked paprika and garlic salt.

  • Place steaks oil side down on the grill and let cook for 5-7 minutes. Flip and cook another 5 minutes till both sides of the cauliflower are golden brown and smoky.

Check out this Cauliflower Steaks with Pine Nut, Currant & Herb Salsa recipe


  • Cut up cauliflower into small and medium florets.

  • Lightly coat in oil and toss in a spice mix such as za’atar and S&P.

  • Heat air fryer to 370°F and add florets to air fryer basket in an even, single layer.

  • Fry for 15-20 minutes or till cauliflower is golden brown.
  • Serve with a drizzle of lemon or tahini and chopped parsley or cilantro.

Read more on the benefits of cauliflower here!