Superfood of the Month – Cauliflower

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Cauliflower is a member of the brassica family, which also includes items such as cabbage and broccoli and this vegetable is making a name for itself as a delicious and nutritious superfood. For the most part, when you go shopping for cauliflower you’ll find a creamy white collection of packed flower heads surrounded by green leaves but there are other varieties which have bright green and purple heads!

Not only is cauliflower a tasty vegetable that works well in starters, mains and sides, it’s the perfect low-carb addition to any meal. For any calorie or macro conscious cooks out there, one cup serving delivers just 25 calories, 5g carbohydrates (2.5g of which are fiber!) 0.1g fat and 2g protein!*  It too brings with it an array of vitamins and nutrients to give you a healthy boost. With 73% of the RDA for vitamin C, you’ll be providing your body with essential nutrients to help build connective tissues and keep your skin looking great. You’ll also get a healthy serving of vitamin K which helps with everything from blood clotting to building strong bones and preventing heart disease**. Oh and that;s not all cauliflower has to offer you, not a banana fan and looking for a source of potassium? Cauliflower is the answer. With approximately 303 mg of potassium per cup, it’s perfect! Try adding cauliflower as a side dish or even make it the star of your main meal, here are a couple of ideas to get you started!


Sesame Cauliflower Bites

Add these sweet and sticky bites to the top of some whole grain rice and a stack of stir-fried greens for a healthy and filling meal.


You Will Need

Serves 2-3 (as a main)


1 Head of Cauliflower

½ Cup Breadcrumbs

½ Cup Plain Flour

2 Eggs

½ Tsp Garlic Powder

Salt & Pepper to taste

Oil – to bake


The sauce:

½ Tsp Ground Ginger

1 Tsp Sesame Seeds + extra for garnish

¼ Cup Soy Sauce

3 Tbsp Honey

1 Tbsp Rice Vinegar

1 Tsp Sesame Oil


  1. Preheat your oven to 450 degrees and line a baking sheet.
  2. Chop your cauliflower into bite-sized chunks, not including the tough stem and place to one side.
  3. In a bowl mix together the flour, breadcrumbs, salt, pepper and garlic powder and in a separate bowl beat the eggs together. The eggs will be used to help the dry mixture coat the cauliflower bites.
  4. Dip each cauliflower piece into the egg mix followed by a good coating of the dry mixture and place onto the prepared baking sheet.
  5. Spray with a little cooking oil or drizzle with a touch of oil and bake for 22-25 minutes until golden.
  6. While you wait for the bites to bake, prepare the sauce. Simply combine all the sauce ingredients in a bowl and whisk together.
  7. Pour, dip or brush the cooked cauliflower bites with the sauce and serve! Optional bake for a further 5 minutes.


Cauliflower Rice with Garlic & Parmesan

Cauliflower rice is the perfect low-carb side addition to many main meals. Its quick to make and full of flavor!


You Will Need


1 Medium Cauliflower

4 Garlic cloves, minced

5 Tbsp Parmesan Cheese, grated

3 Tbsp Butter

Salt & Pepper


  1. Chop the cauliflower into chunks and then blitz briefly in a food processor until rice-like pieces are formed.
  2. Over a medium heat place a saucepan with the butter and garlic in. Melt the butter and mix together, stirring often to prevent the garlic burning.
  3. Place cauliflower rice into a large skillet and set over a medium heat. Pour your garlic butter mix over and stir through.
  4. Next, sprinkle the parmesan over the rice and season with salt and pepper. Stir to combine and cook until the heated through.
  5. Serve and enjoy!