Mayo Clinic Health System
  • Patient Online Services
  • Pay Bill Online
  • Request an Appointment
    • Services
    • Providers
    • Locations

      Minnesota

      • Adams
      • Albert Lea
      • Austin
      • Belle Plaine
      • Blooming Prairie
      • Butterfield
      • Caledonia
      • Cannon Falls
      • Fairmont
      • Faribault
      • Janesville
      • Kenyon
      • Lake City
      • Le Sueur
      • Mankato
      • Montgomery
      • New Prague
      • New Richland
      • Northfield
      • Owatonna
      • Plainview
      • Red Wing
      • Sherburn
      • St. James
      • St. Peter
      • Waseca
      • Waterville
      • Wells
      • Zumbrota

      Wisconsin

      • Arcadia
      • Barron
      • Bloomer
      • Chetek
      • Chippewa Falls
      • Eau Claire
      • Ellsworth
      • Glenwood City
      • Holmen
      • La Crosse
      • Menomonie
      • Mondovi
      • Onalaska
      • Osseo
      • Prairie du Chien
      • Rice Lake
      • Sparta
      • Tomah

      Iowa

      • Decorah
      • Lake Mills

      View map
    • Classes/Events
    • Blog
    • Wellness
    • Referrals
    • COVID-19
    • Request an Appointment
    • Patient Online Services
    • Pay Bills Online
    • Refer a Patient
    Posted By
    Eileen Dutter, R.D.

    Eileen Dutter, R.D.

    Nutrition

    Recent Posts

    • Superfoods: Cruciferous vegetables
      Speaking of Health
      Superfoods: Why you should eat cruciferous vegetables
      March 16, 2021
    • Woman choosing healthy or nonhealthy snacks
      Speaking of Health
      Mindful snacking at home
      February 15, 2021
    • Thanksgiving meal with turkey, Brussel sprouts and apple pie
      Speaking of Health
      7 tips for reining in holiday overeating
      November 24, 2020
    Featured Topics
    • Behavioral Health
    • Cancer
    • Children's Health (Pediatrics)
    • COVID-19
    • COVID-19 Vaccine
    • Exercise and Fitness
    • Heart Health
    • Men's Health
    • Neurosurgery
    • Obstetrics and Gynecology
    • Orthopedic Health
    • Weight Loss and Bariatric Surgery
    • Women's Health
    Join our email newsletter
    Speaking of Health
    Tuesday, May 9, 2017

    Cauliflower: A powerhouse of nutrients

    “Eat your vegetables!” How many times have you heard that?

    The good news is that one of those vegetables we put the spotlight on may be worth consuming on a regular basis. Cauliflower is a member of the cruciferous family of vegetables that usually is overshadowed by its green cousin broccoli, but can stand on its own as far as the impressive array of nutrients it contains. It is a powerhouse of vitamins, minerals, antioxidants and other phytochemicals research has shown can reduce your risk of many of the diseases prevalent today. The protective nature of this vegetable, with its rich supply of nutrients, can neutralize free radicals before they can do damage at the cellular level. This can significantly help reduce your risk of many forms of cancer.

    This vegetable can be prepared in many ways to provide variety to your daily diet. It can be eaten raw, added to salads, mashed or pureed to thicken soups, or even eaten as a pizza crust. These are just a few ways this vegetable can be added to your diet. Take a look at the following recipes for ideas on how to enjoy this incredible vegetable:

    Turkey pizza cauliflower casserole

    • 1 medium head cauliflower, cleaned and cut into medium-sized pieces
    • 1 tablespoon half-and-half
    • 1 tablespoon butter (optional)
    • 20 slices turkey pepperoni
    • ¾ cup shredded mozzarella cheese
    • Salt and pepper to taste

    Preheat the oven to 375 degrees. Place cauliflower pieces in a microwave-safe bowl with half-and-half and butter. Microwave uncovered on high for 10 minutes. Stir to coat cauliflower with mixture. Microwave for another 6 minutes on high or until tender. Remove from the microwave, and put into a high-speed blender or food processor along with the 8 slices of turkey pepperoni and ¼ cup of mozzarella cheese. Puree until smooth. Season with salt and pepper to taste. Adjust the half-and-half and butter to your preference. Spread the puree into an 8x8 ovenproof casserole dish. Cover with ½ cup shredded mozzarella cheese, and layer with pepperoni. Bake for 20 minutes or until done.

    Roasted garlic cauliflower

    • 2 tablespoons minced garlic
    • 1-3 tablespoons olive oil
    • 1 large head cauliflower, cleaned and separated into small florets
    • 1/3 cup grated parmesan cheese
    • 1 tablespoon chopped fresh parsley
    • Salt and pepper to taste

    Preheat the oven to 450 degrees. Grease a large casserole dish. Place olive oil and garlic in a large resealable bag. Add cauliflower, and shake to mix. Pour into prepared casserole dish, and season with salt and pepper to taste. Bake for 25 minutes, stirring halfway through. Top with parmesan cheese and parsley, and broil for 3 to 5 minutes, until golden brown.

    Additional cauliflower recipes from Mayo Clinic:

    • Sichuan broccoli and cauliflower
    • Potato cauliflower au gratin

    See additional recipes and resources to help you lose weight or maintain a healthy lifestyle.

    Eileen Dutter is a clinical dietitian in Weight Management Services in Eau Claire, Wisconsin.


    For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing and other safety protocols were followed.
    Topics in this Post
    • Nutrition
    • Weight Loss and Bariatric Surgery
    • Get healthy recipes and tips

    Related Posts

    Basket of vegetables Clean eating: What does that mean?
    Forking vegetable salsa on plate Strategies to control portions
    Woman choosing healthy or nonhealthy snacks Mindful snacking at home

    Stay Connected

    • Contact Us
    • Notice of Nondiscrimination
    • Notice of Privacy Practices
    • Terms of Use
    • Privacy Policy
    • About Us
    • Careers
    • Volunteer
    • Donate
    • For Patients & Visitors
    • Financial Assistance
    • Community Resources
    • Mayo Clinic Connect
    • For Medical Professionals
    • Press Room
    • Mayo Clinic
    • Home
    © 2018 - 2022 Mayo Clinic Health System