Nutritionists recommend eating cauliflower despite its white color. In most cases white starches are foods that have been stripped of their nutrition. For example, white rice and white bread have very little healthy nutrition.

Nutritionists Recommend Eating Vegetables

Nutritionists like me advise weight loss clients to eat low calorie nutritious foods like cruciferous vegetables. In fact, one of the first things I tell most of my weight loss clients is that they will have to make friends with vegetables in order to lose weight and maintain the weight loss.

Cauliflower is much more than broccoli’s paler cousin. This member of the cruciferous vegetable family is packed with a rich supply of nutrients and is finally getting the attention it deserves as a nutrition powerhouse.


With a nutty and slightly sweet taste, cauliflower has become one of the trendiest vegetables over the last few years, making its way onto restaurant menus and dinner tables in a variety of ways, especially riced versions of the vegetable.


Although vividly colored fruits and veggies tend to be the healthiest choices, Heather Mangieri, a Pittsburgh-based registered dietitian and nutritionist, health author and spokesperson for the Academy of Nutrition and Dietetics, says that cauliflower is a notable exception.


“Despite its white color, cauliflower is a very versatile and vitamin-rich vegetable,” Mangieri said. “It is a great source of vitamin C and folate and a good source of fiber and vitamin K. It is also rich in phytochemicals and antioxidants, two naturally occurring compounds thought to play a role in preventing chronic diseases.”


In fact, cauliflower ranks among the top 25 powerhouse fruits and vegetables in the Centers for Disease Control and Prevention’s Aggregate Nutrient Density Index (ANDI), a scoring method that ranks foods based on their nutrient content per calorie.


Nutritionist Recommended Roasted Cauliflower Steaks


A whole head of cauliflower can be sliced to create several large “steaks.” Roasting these cauliflower steaks along with the remaining florets is a fun and different way to enjoy this favorite seasonal vegetable. Watch this how-to video.



• 1 tablespoon lemon juice
• 2 cloves garlic, crushed with a press
• 1 head cauliflower
• 2 tablespoons fresh parsley, finely chopped, for serving



1. Preheat the oven to 375°F. Line a baking sheet with parchment paper.

2. Combine lemon juice and garlic in a small bowl.

3. Cut center of head of cauliflower lengthwise into 3/4-inch-thick slices. Arrange on the prepared baking sheet in a single layer. Cut remaining cauliflower into 1-inch-thick pieces and scatter around cauliflower steaks.

4. Brush cauliflower with lemon juice mixture.

5. Roast until golden and tender, about 40 minutes. Sprinkle with parsley and serve.

Nutrition: (per serving)

Calories 40
Carbs 8g
Fiber 3g
Protein 3g

Click here for this nutritionist recommended recipe.