Embrace the Cauliflower Craze for a Healthier You

April 26, 2024 at 9:15 a.m.
Cauliflower steaks, photo by Matthew Fried, courtesy www.FoodTrients.com
Cauliflower steaks, photo by Matthew Fried, courtesy www.FoodTrients.com

This article and recipes are courtesy of www.FoodTrients.com

Step aside kale, cauliflower is taking the spotlight as the ultimate health superstar. A member of the nutrition-packed, cruciferous cabbage family along with Brussels sprouts and broccoli, cauliflower is anti-inflammatory and antioxidant-rich, and may boost both heart and brain health. Grace O, founder of FoodTrients, advocates eating cauliflower because it provides impressive amounts of vitamin C, vitamin K, beta-carotene, and much more while supporting healthy digestion and detoxification.


Rich in essential vitamins such as C, K, and beta-carotene, cauliflower not only supports heart and brain health but also aids in digestion and detoxification. Its sulfur compounds, known as indoles, actively combat cancer-causing agents while superoxide dismutase (SOD) fights off free radicals, promoting youthful skin and overall cellular health.


A great way to enjoy cauliflower is to bake it with olive oil, salt, and pepper. You can also add turmeric (another anti-inflammatory) to give it an extra nutrition boost, and mix it up color-wise with white, green, purple, and orange cauliflower. 

Grace O, founders of FoodTrients and author of cookbooks to support healthy aging, offers two cauliflower recipes below.

“I add cauliflower to my Tofu Vegetable Stir Fry, which provides plenty of health-boosting vegetables,” says Grace O. “In addition to the cauliflower and protein-packed tofu, it contains broccoli, a good source of lutein, which can help prevent macular degeneration. Both the cauliflower and the kale in the recipe have phytonutrients that protect against cancer. I like to use a wok to prepare this dish, but a large skillet will do."


Whether reinvented in trendy dishes or enjoyed in classic recipes, cauliflower is the go-to ingredient for those seeking a delicious and nutritious way to elevate their well-being. Join the cauliflower craze and unlock a world of health benefits today!


Cauliflower Steaks with Herbed Goat Cheese

Serves 4–6


These cauliflower steaks can serve as a vegetarian main course or sit beautifully alongside grass-fed, grilled rib-eye or Porterhouse steaks. Piment d’Espelette is the French version of paprika. It’s mild and full-flavored. You can use paprika or red pepper flakes (1 tsp.) instead.


Cauliflower Steaks Cropped

2 Tbs. olive oil

1 head cauliflower, sliced into 1-inch sections

1 Tbs. butter, cut into small pieces

1 tsp. of turmeric

Salt or salt substitute and freshly ground black pepper to taste

4–5 oz. herbed goat cheese spread



Preheat the oven to 400 degrees.

Spread the olive oil in a large baking dish and lay the cauliflower slices in a single layer in the dish.

Dot with the butter pieces and sprinkle with half of the seasonings.

Roast at 400 degrees for 20 minutes.

Turn the cauliflower over, sprinkle with the remaining seasonings, and roast another 20 minutes or until tender.

Allow the cauliflower to cool slightly. Place on a serving tray and dot with the goat cheese.

Chef’s Note: While slicing the cauliflower, some of the slices will fall apart. That’s okay.


Tofu and Vegetable Stir-Fry

Serves 2-4


 Tofu Veggie Stir Fry0398 cropped

1 package (8 oz.) firm tofu

6 Tbs. peanut oil

1 Tbs. grated gingerroot

2 Tbs. minced garlic

1 cup baby carrots

1 cup snow peas

1 cup broccoli florets, cut or separated into bite-size pieces

1 cup cauliflower florets, cut or separated into bite-size pieces

3 cups chopped kale

2 chopped scallions

2 Tbs. oyster sauce combined with 2 Tbs. water

2 Tbs. cornstarch dissolved in ¼ cup cold water



Drain the tofu and press between paper towels to remove excess water. Cut tofu into 1- to-11⁄4-inch cubes.

Heat 4 Tbs. of the peanut oil in a skillet over medium-high heat. Add the tofu and fry until golden brown, about 2–3 minutes. Remove tofu from pan and keep warm.

Add the remaining 2 Tbs. peanut oil to the pan and sauté the ginger and garlic over medium-high heat until lightly browned, about 2 minutes.

Add the carrots, snow peas, broccoli, and cauliflower and cook until just tender but still crunchy, about 7–10 minutes.

Add the kale and scallions and continue cooking until kale softens, about 4–5 minutes.

Stir in the oyster sauce mixture and cornstarch mixture and cook until a thick sauce forms, about 2 minutes. (If using unfried tofu, add now and cook until heated through, about 2–3 minutes.)

Remove vegetables from heat. Fold in tofu.


FoodTrients® is a philosophy and a resource dedicated to the foods and rejuvenating nutrients that help us fight the diseases of aging and promote longevity. All of the recipes combine modern scientific research and medicinal herbs and ingredients from cultures around the world. They’re loaded with flavor and superfoods, which promote wellness, increase energy and vitality, improve skin, and help people look and feel younger. 

Recipe and photo reprinted with permission from The Age Beautifully Cookbook by Grace O / www.FoodTrients.com


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