Spotlight on Cauliflower

Cauliflower has been enjoying its time in the spotlight and rightly so. It is very versatile, low in calories and brings nutritional benefits to the table, literally.

Steam it, roast it, rice it, dip it or blend it in a smoothie! Just make sure you include it in your diet on the regular.

Nutritional Benefits

1 cup of cauliflower contains only 25 calories!


  • It is high in vitamin C, supplying 77% of the daily value per cup!
  • Folate – good source providing 14% of the daily value. Which is important for blood cells, metabolism and before/during pregnancy.
  • Fiber – 2.5g per cup or 10% of the daily recommendation.

These and other components of cauliflower may help with heart health, digestion and cancer prevention.

Shopping Tips

Choose fresh cauliflower that is dense and weighty with green leaves if they are still attached. Avoid heads with black or grey spots, wilted leaves or sparse looking, loosely packed florets.

Storage Tips

Store in the refrigerator covered in plastic for about 5 days.

Frozen: Choose frozen cauliflower or riced cauliflower that is still loose and not frozen into a solid clump in the bag.

Colorful Chopped Cauliflower Salad


1 head of cauliflower – you guessed it, chopped!

¼ cup red onion, diced

1 celery stalk, diced

1 cup shredded carrots

1 red bell pepper, diced

½ cup unsweetened dried cranberries

¼ cup sunflower seeds, unsalted

½ cup fresh parsley, minced

Dressing Ingredients

2 tablespoons grainy mustard

2 tablespoons honey or agave syrup

1/4 cup olive oil

1/4 cup water

Juice and zest of one lemon

Salt and pepper, to taste


Thoroughly wash hands and clean workspace.

Assemble ingredients.

Wash and then prepare the salad ingredients as directed. Placing them all in a medium bowl.

To prepare the dressing: Place all the ingredients into a small lidded jar and shake it up!

Pour dressing onto the bowl of salad and toss gently to cover.


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