Why Cauliflower Deserves a Spot on Your Plate

Cauliflower has quietly transformed from a humble side dish into a nutrient-rich staple worth celebrating. A standout in the cruciferous family—alongside broccoli and Brussels sprouts—it’s loaded with anti-inflammatory and antioxidant compounds that support heart health, brain function, and healthy aging.

It’s also a great source of vitamin C, vitamin K, beta-carotene, and fiber, which all work together to boost immunity, aid digestion, and help the body detox naturally.

What makes cauliflower especially powerful? It contains indoles, sulfur-based compounds that help neutralize carcinogens, and SOD (superoxide dismutase), an antioxidant enzyme that protects cells from free-radical damage—supporting both internal health and youthful-looking skin.

One of my favorite ways to enjoy cauliflower is to roast it with olive oil, sea salt, and black pepper. For an extra boost, I add turmeric—another anti-inflammatory superstar—and use a mix of colorful varieties: white, green, purple, and orange.

Want a delicious way to elevate your cauliflower game? Try the Cauliflower Steaks with Herbed Goat Cheese from The Age Beautifully Cookbook—it’s rich, satisfying, and packed with flavor.

Cauliflower also shines in my Tofu Vegetable Stir Fry. It combines antioxidant-rich cauliflower with protein-packed tofu and broccoli, which is high in lutein—a nutrient that supports eye health. This quick, nutrient-dense meal is easy to whip up in a wok or skillet, making it perfect for busy weeknights.

While you can find cauliflower in stores most of the year, its peak season runs from September through June. So now is the perfect time to explore new ways to enjoy this versatile, health-boosting vegetable.

Cauliflower Steaks with Herbed Goat Cheese

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.

Serves 4–6

Ingredients

2 Tbs. olive oil
1 head cauliflower, sliced into 1-inch sections
1 Tbs. butter, cut into small pieces
1 tsp. piment d’Espelette, divided in half (or try turmeric for a variation)
Salt or salt substitute and freshly ground black pepper to taste
4–5 oz. herbed goat cheese spread

Procedure

1. Preheat the oven to 400 degrees.
2. Spread the olive oil in a large baking dish and lay the cauliflower slices in a single layer in the dish.
3. Dot with the butter pieces and sprinkle with half of the seasonings.
4. Roast at 400 degrees for 20 minutes.
5. Turn the cauliflower over, sprinkle with the remaining seasonings, and roast another 20 minutes or until tender.
6. 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

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

1. Drain the tofu and press between paper towels to remove excess water. Cut tofu into 1- to 11⁄4-inch cubes.
2. 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.
3. 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.
4. Add the carrots, snow peas, broccoli, and cauliflower and cook until just tender but still crunchy, about 7–10 minutes.
5. Add the kale and scallions and continue cooking until kale softens, about 4–5 minutes.
6. 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.)
7. Remove vegetables from heat. Fold in tofu.