Cool as A Cauliflower

Posted on June 27, 2022

Watch Chef Sandmann of Shelton Public Schools prepare some delicious Buffalo Cauliflower for this Harvest of the Month feature.


Cauliflower is a cool cruciferous veggie that is high in nutrients while low in calories, making it a favorite substitute for those looking to lower their carb intake (see our “rice” recipe below as an example). Cauliflower boasts a wide range of vitamins (B6, C, K), minerals (calcium, iron, magnesium, to name a few) and antioxidants to reduce the risk of diseases and improve digestion. It is also one of the rare foods that contain choline, an essential nutrient for brain development. Its versatility makes it a fun and easy vegetable to add to your overall diet. Here's another fun recipe to try:


RECIPE: Cauliflower Fried Rice
4 servings

1 tsp. + 1 Tbsp. sesame oil, divided
2 eggs
1 small head cauliflower
½ cup sauteed veggies (leftovers work great)
2 green onions
3 cloves garlic, minced
3 Tbsp. soy sauce
salt and pepper, to taste


Combine 1 teaspoon sesame oil with eggs in a bowl, then whisk to combine and set aside. Chop cauliflower head into big chunks and blend in a food processor until it is a rice-like consistency. Heat remaining tablespoon of sesame oil in a large nonstick skillet over high heat. Add cauliflower, green onions and your favorite vegetables and stir fry until cauliflower is just beginning to turn tender, about 3-4 minutes. Add garlic, salt and pepper, and then continue to stir fry until garlic is fragrant, about 30 seconds. Push mixture to the sides of the pan to create an opening in the center, then add the eggs and scramble. Toss mixture to combine. Drizzle in soy sauce and mix again to combine. Serve hot.