In Season Now. The Cauliflower Edition

Cauliflower is the highlighted vegetable this month. They are perfectly ripe and in season here in Greece. 

That beautiful looking vegetable that resembles a flower contains 92% water, 5% carbohydrates, 2% protein. This vegetable is very popular as it is used as a carbohydrate substitute. (Harvard Health) One cup contains about a sixth of the carbs as the same amount of cooked pasta or rice, making it a great option for anyone watching their sugar content and lowering their carb intake.

Some health benefits include: 

  • Lowers our risk of inflammation
  •  Better regulates our blood pressure
  • The magnesium content assists with muscle contraction and cognition
  • Keeps our nervous system healthy

One serving (1 cup-100grams) of raw or cooked cauliflower has:

  • 25 calories
  • 0 grams of fat
  • 5 grams of carbohydrates
  • 2 grams of dietary fibre
  • 2 grams of sugar
  • 2 grams of protein
  • 30 milligrams of sodium

As for vitamins and nutrients, one serving of cauliflower has:

  • 100% of the daily recommended amount of Vitamin C
  • About a quarter of your daily Vitamin K
  • 2% of your daily calcium and iron
  • 6% of your daily potassium
  • More than 3 % of your daily magnesium

Here are some of the simple ways that you can prepare it to enjoy today! 

Steam it.  You can steam the whole head or cut it into florets.

Roast it. Cut the head of cauliflower into steaks or florets, spread them on a cooking sheet, drizzle with olive oil, and sprinkle with salt and pepper. Roast in the oven until it’s golden.

Puree it. Once the cauliflower has been cooked, it can be pureed until it’s smooth. Use it as a substitute for cream sauces or add it to smoothies.

Mash it. Boost the nutrition value of mashed potatoes by steaming some cauliflower and mashing it into them. Or skip the potatoes and opt for low-carb mashed cauliflower instead. You also can mash cauliflower into pizza dough for a lighter crust.

Grate it. Steam cauliflower and then grate it into a rice-like texture. 

Don’t eat too much at a time though because….

  • Foods that are high in fibre may cause increased bloating and flatulence.
  • People who are using blood thinners should not suddenly start eating a lot of cauliflower because the high levels of vitamin K could react adversely with the drugs.
  • Limit your intake if you have digestion or GI issues. 

Cauliflower Rice Recipe:

Inspired by “The Kitchn” (photo also)

This method is gaining a large amount of popularity for its low carb content and similar texture and feel to rice. 

Ingredients: (Makes 6 servings) 

  • 1 head of cauliflower
  • 1 tablespoon olive oil 


  1. Chop 1 clean head of cauliflower into pieces and put in food processor. Pulse until you have small pieces like rice. (you may also grate the cauliflower) Once processed, you may serve raw…but cooking makes it soft and more “rice like”. 
  2. Add the olive oil and sauté over the heat. 
  3. Add the cauliflower and sauté until it starts to brown. Add some salt and fresh pepper if you like. 
  4. Enjoy with sautéed vegetables and add to a stir fry. Stores in the fridge for up to a week. 

Nutrition Information for 1 serving 

Calories: 53 calories

Fat 4g

Carbs 5g

Sugars 2g

Protein 2g

Voula at Margarita Fruit and Vegetable Store helps me shop for the freshest and healthiest fruits and vegetables. Knowing your fruit and vegetable vendors makes a huge difference! 
Margarita: Πριγκιπος Πετρου 34, Voúla

Katy Taveira, MSc

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