Generally speaking, the brighter or darker the color of the vegetable, the better it is for you. But don’t be fooled by cauliflower’s pale color; it packs a nutritional wallop. Loaded with vitamin C, cauliflower is a rich source of antioxidants, including beta carotene and other phytonutrients.

It also helps fight inflammation, thanks to high amounts of vitamin K and omega-3 fatty acids, and it’s a good source of thiamine (B1), riboflavin (B2), folic acid (B9), phosphorus, and potassium.

[Credit: ©]
Credit: ©

Garnished with paprika

Preparation time: 10 minutes

Cook time: 10 minutes

Yield: 4–6 servings

1 large head fresh cauliflower

1-1/2 tablespoons coconut oil

1/2 medium onion, diced (about 1/2 cup)

1 clove garlic, minced (about 1 teaspoon)

Salt and ground black pepper to taste

  1. Break the cauliflower into florets, removing the stems. Place the florets in a food processor and pulse until the cauliflower looks like rice, about ten to fifteen 1-second pulses. You may need to do this step in two batches.

  2. Heat a large skillet over medium heat, about 3 minutes. Add the coconut oil and allow it to melt. Add the onion and garlic, and cook gently until the onions are translucent, about 7 minutes.

  3. Add the riced cauliflower to the pan and sauté until the cauliflower is tender, about 5 to 7 minutes. Taste and season with salt and pepper.

Per serving: Calories 106 (From Fat 50); Fat 6g (Saturated 5g); Cholesterol 0mg; Sodium 209mg; Carbohydrate 13g; Dietary Fiber 6g; Protein 5g.