3 delicious cauliflower recipes - Emily Skye

3 delicious cauliflower recipes

3 delicious cauliflower recipes

I love cauliflower! It is so delicious, versatile and rich in nutrients. Did you know that they contain a sulfur component known as ‘sulforaphane’ that has been shown to significantly improve kidney function and blood pressure, as well as fight off cancerous cells? It is also incredibly rich in vitamin C (one serve containing 77% of the daily recommended amount), as well as numerous other nutrients including; protein, fibre, folate, vitamin K, B6, thiamin, riboflavin, magnesium, potassium and manganese.

Another thing I Iove about cauliflower is that it can be used as a substitute for many grain rich foods, and even makes a nice vegetarian main option.

Here are three cauliflower recipes that will make your meal a hit!

Cauliflower Mash

Everyone loves mash, however mashed potato is high GI, which means that it will not only spike your blood sugar levels, it won’t keep you feeling satisfied for all that long. Cauliflower on the other hand is low GI and has numerous other nutritional benefits to boast.


  • 1 cauliflower, stalks removed and cut into florets
  • 1 Tbsp. Coconut oil (in solid form)
  • 1 Tbsp. Finely grated parmesan cheese (optional)
  • Salt and pepper to taste


  1. Bring a saucepan of water to the boil, then add the cauliflower and cook for 10-15 minutes, or until it has softened.
  2. Drain completely, then return to the saucepan, add coconut oil and mash using a bar mix or hand masher.
  3. Add salt and pepper to taste
  4. Enjoy!

Seasoned Cauliflower Rice

There are so many dishes out there that are served with white rice, however loading up on simple carbs in the evening isn’t always a great idea. This simple and delicious alternative to rice is packed full of nutrients and tastes amazing!


  • 1 cauliflower, stalks removed and cut into florets
  • 1 Tbsp. Coconut oil
  • 1 Tbsp. Tamari sauce (or soy sauce)
  • 1 tsp. Sesame oil
  • 1 tsp. Honey
  • 1 clove garlic, minced


  1. Place the cauliflower in a processor and blend on pulse a few times so that it becomes the consistency of rice.
  2. Heat a non-stick frypan over medium heat and add the coconut oil, and garlic stirring for about a minute before adding the cauliflower, the cook for a further 5 minutes.
  3. Add honey, sesame oil and tamari sauce and mix until well combined, cooking for a further 5 minutes.
  4. Serve with your favourite dish and enjoy!

Grilled Cauliflower Steaks

Looking for a delicious vegetarian option to grill on your BBQ? These cauliflower steaks are so scrummy, even our meat eating friends will want them!


  • 1 Large cauliflower, leaves removed
  • 2 Tbsp. Olive oil (+ 1 Tbsp./spray oil to lightly coat the ‘steaks’)
  • 2 cloves garlic, minced
  • 1 tsp. minced ginger
  • 1/2 tsp. salt
  • 1/2 tsp. pepper


  1. Turn your BBQ, or grill on to a medium heat. In the meantime cut your cauliflower into flat ‘steak like’ pieces. ( try to keep them of even thickness)
  2. Lightly coat your steaks with oil and then grill them till the char lightly on each side (about 8-10 minutes each side)
  3. Combine the remaining oil, garlic, ginger, salt and pepper, then drizzle this over the steaks, keeping them on the grill for a further minute each side. Serve with your favourite salad or sides, and enjoy!

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