Cauliflower Salad

I first created this recipe for my “Summer Salads” theme at work. In the summer, and during this time in the autumn, we have local, organic cauliflower at Mother Earth’s, which is the inspiration of this dish. I always look for local, seasonal foods during our growing season. I love to cook seasonally and I get inspired by all of the fresh fruits & veggies that are available. This recipe is similar to potato salad, but made with cauliflower, which is lower in carbs–something people are very interested in these days. I got pretty good feedback even from kids who said they didn’t like cauliflower. Success!


1 medium head cauliflower, cut into bite-size pieces (approximately 3 cups)
2 tablespoons nutritional yeast
3 tablespoons diced celery
2 tablespoons chopped white or red onion
3–4 tablespoons Vegenaise, or your favorite mayo
1 tablespoon lemon balsamic vinegar*
1 tablespoon apple cider vinegar
1 teaspoon prepared mustard
½ teaspoon granulated garlic
¼ teaspoon salt
¼ teaspoon black pepper

* If this ingredient is unavailable you can use a combination of white balsamic vinegar and lemon juice.

Steam the cauliflower until tender but not overcooked. Set aside and cool. Add nutritional yeast and stir into the cauliflower. Add remaining ingredients and stir to combine. Serve cool. Serves 4.

Health Benefits of Cauliflower

  • Fight Cancer: Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer.For instance, research has shown that combining cauliflower with curcumin (the active compound in the spice turmeric) may help prevent and treat prostate cancer. It also inhibits the growth of cultured human breast cancer cells, leading to cell death.Other compounds in cauliflower also show anti-cancer effects.
  • Boost Heart Health: Sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function. Scientists believe sulforaphane’s benefits are related to improved DNA methylation, which is crucial for normal cellular function and proper gene expression, especially in the easily damaged inner lining of the arteries known as the endothelium.
  • It’s Anti-Inflammatory: If your immune system mistakenly triggers an inflammatory response when no threat is present, it can lead to significant inflammation-related damage to the body, a condition linked to cancer and other diseases, depending on which organs the inflammation is impacting. Cauliflower contains a wealth of anti-inflammatory nutrients to help keep inflammation in check, including indole-3-carbinol or I3C, an anti-inflammatory compound that may operate at the genetic level to help prevent the inflammatory responses at its foundational level.
  • It’s Rich in Vitamins and Minerals: Most Americans are seriously lacking in nutrients their body needs to function. Eating cauliflower regularly is a simple way to get these much-needed nutrients into your body. For instance, one serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It’s also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.
  • Boost Your Brain Health: Cauliflower is a good source ofcholine, a B vitamin known for its role in brain development. Choline intake during pregnancy “super-charged” the brain activity of animals in utero, indicating that it may boost cognitive function, and improve learning and memory. It may even diminish age-related memory decline and your brain’s vulnerability to toxins during childhood, as well as conferring protection later in life.
  • Detoxification Support: Cauliflower helps your body’s ability to detoxify in multiple ways. It contains antioxidants that support Phase 1 detoxification along with sulfur-containing nutrients important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes.
  • Digestive Benefits: Cauliflower is an important source of dietary fiber for digestive health.
  • Antioxidants and Phytonutrients Galore: Eating cauliflower is like winning the antioxidant and phytonutrient lottery. It’s packed with vitamin C, beta-carotene, kaempferol, quercetin, rutin, cinnamic acid, and much more. Antioxidants are nature’s way of providing your cells with adequate defense against attack by reactive oxygen species (ROS).As long as you have these important micronutrients, your body will be able to resist aging caused by your everyday exposure to pollutants, chronic stress, and more. If you don’t have an adequate supply of antioxidants to help squelch free radicals, then you can be at risk of oxidative stress, which leads to accelerated tissue and organ damage.




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