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What I love about cauliflower is its versatility.  Maybe you’ve noticed it, too?

– Cauliflower Mash

– Cauliflower Rice

– Cauliflower Pizza Crust

– Cauliflower Buffalo “Wings”

– Cauliflower Smoothies

– Cauliflower “Bagels”

– Along with the usual soups and casseroles.

Along with the usual soups and casseroles.

As someone who aims to be creative – this opens up a world of deliciousness that I love to explore.

Here’s my recent and most favorite cauliflower creation:

Cauliflower Steaks with Sun-dried Tomato and Olive Relish


  • 1 large head of cauliflower

  • 1/2 cup pitted black olives, finely chopped

  • 3 sun-dried tomatoes, thinly sliced

  • 3 1/2 tablespoons olive oil, divided, plus more

  • 2 tablespoons chopped flat-leaf parsley

  • 1 teaspoon fresh lemon juice

  • Sea salt and freshly ground black pepper

  • 3 garlic cloves

  • 2 plum tomatoes, cored, quartered


1 – Remove leaves and trim stem end of cauliflower, leaving core intact. Place cauliflower core side down on a cutting board. Using a large knife, slice cauliflower into four 1/2″ ‘steaks’ from center of cauliflower (some florets will break loose; reserve). Finely chop enough loose florets to measure 1/2 cup. Transfer chopped florets to a small bowl and mix with olives, sun-dried tomatoes, 1 Tbsp. oil, parsley, and lemon juice. Season relish with salt and pepper.

2 – Preheat oven to 400°.

3 – Heat 1 Tbsp. olive oil in a large heavy ovenproof skillet over medium-high heat. Working in 2 batches, cook cauliflower steaks until golden brown, about 2 minutes per side, adding 1 Tbsp. oil to pan between batches. Transfer steaks to a large rimmed baking sheet. Roast cauliflower until tender, about 15 minutes.

4 – Meanwhile, return skillet to medium-high heat and add garlic cloves and tomatoes, cut side down. Cook until tomatoes are browned; turn tomatoes over and transfer skillet to oven with cauliflower. Roast garlic and tomatoes until tender, about 12 minutes or for the remainder of the cauliflower cooking time.

5 – Transfer garlic, tomatoes, and 1/2 Tbsp. oil to a blender; purée until smooth. Season with salt and pepper. Divide tomato sauce among plates. Place 1 cauliflower steak on each plate; spoon relish over. Serve warm or at room temperature.

Enjoy and try new ways to eat your vegetables.  Always!

Want some of my past cauliflower creations?  Try these:

Cauliflower Mac ‘n Cheese

Vegetarian Fried “Rice

Cauliflower Tabouli

Keep on creating!



Cauliflower has become a go-to vegetable for anyone looking for a low carb alternative.  Pizza crust, rice, Buffalo wings, mashed “potatoes” – you name it, cauliflower can step in and step up your nutrition.

Let’s start with the basics.  A one-cup serving of cauliflower has only 25 calories, 5 grams of carbohydrates, 2.5 grams of fiber and 2 grams of protein.  A single cup provides 77% of your required daily intake of vitamin C, and most of us can easily eat more than one cup since cauliflower is a “large volume” veggie.

Other than the fact that you’re eating super low-carb when you substitute your one cup of rice (which has 45 grams of carbohydrates) with cauliflower rice, there are a huge list of reasons why cauliflower could become a daily habit for your health.


1 – kills cancer stem cells.

2 – helps repair the damaged inner lining of arteries

3 – contains a wealth of anti-inflammatory nutrients

4 – “super-charges” brain development and prevents cognitive decline

5 – it’s incredibly high antioxidant content provides your cells the defense they need against attack

I challenge you to find creative ways to include a cup of cauliflower to your daily diet.  We have a ton of recipes on our website. Here’s another cool fact, cooking cauliflower does leak some of its nutrients however, the ones that are left are more bio-available.  This means that your body absorbs them with ease. And we love ease!

With lots of crunch, I wish you a fabulous week!

Patricia, RHN



If there’s one thing everybody on this planet should continue to do, it’s to ask questions and seek the truth. Don’t take somebody’s word for something simply because you like what they say – this includes businesses.

Ask questions like; how objective is the source? What is the agenda of the person passing the information along? Even more specific: What is the reality behind this advertisement?

Take for example, a certain pizza place’s introduction of the cauliflower crust into their menu.

The people largely interested in cauliflower crust pizzas are either low-carb or keto followers. Cauliflower is often used in dishes to replace starchy carbs like potato, rice, and now pizza crust.

The problem is, most people simply associate the term “cauliflower crust” with “low-carb” or “healthy”. The truth of the matter is that a close look at the nutritional information and ingredients of the cauliflower crust from this pizza place clearly show the product with almost as much carbohydrate content as their regular pizzas.

Now, if we take a moment to think back to the advertisements from this pizza place, we didn’t see any real claims of low-carb or better health – just the words “cauliflower crust” were enough to peak interest.

If you were an unsuspecting keto follower, or somebody eating low-carb meals and you were on the road looking for something to eat, if you caught a glimpse of a billboard or flyer showing cauliflower crust pizza at your local pizza chain, you’d likely give it a try.

Not realizing that mixed with the cauliflower is also, corn starch, dextrose, rice flour and a number of other additives that make for a delicious fast-food pizza. Great for those who need a gluten-free alternative – not so much for the person who thought they were keeping their carb-intake low!

So, what’s the take-away?

Always make an informed decision if you can. Go and find the source of information rather than taking the advertisement and brand at its word!

To your success and happiness.


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