Nutritionists like me are always dreaming up satisfying ways to help clients get heathier and lose weight. One proven technique is to swap less caloric healthy foods for those high in simple carbs, fat, and sugar.

Nutritionists Like the Cauliflower Swap

Nutritionists often suggest roasted or riced cauliflower as an easy swap. There’s even a company that makes a cauliflower pizza crust. Cauliflower can serve as a healthy stand-in for mashed potatoes and other starchy foods, while also increasing our intake a healthy vegetables.

Cauliflower has become downright trendy. It’s increasingly popular as a “swap” for starches in popular comfort foods like alfredo sauce, mac ‘n’ cheese, and pizza crust. Not only does cauliflower satisfy those craving a low-carb option, but it also is packed with plenty of nutrients.

5 Health Benefits of Cauliflower

1.  It keeps your bones healthy. Cauliflower contains vitamin C, which helps with collagen production, and vitamin K, which may help prevent bone loss.

2.  It helps your liver to detox. Cauliflower and other cruciferous vegetables contain Indole-3-carbinol, a phytonutrient that has been shown to aid the liver in its detox functions.

3.  It aids in reducing high blood pressure. Eating cauliflower can help boost HDL cholesterol (the good kind) levels and lower blood pressure.

4.  It strengthens your immune system. Choline, a nutrient found in cauliflower and other vegetables, helps with gastrointestinal health. Also, glutathione is an antioxidant that helps fight off infection.

5.  It helps reduce the risk of cancer. Some studies have shown that Indole-3-carbinol and sulforaphane in cauliflower and other cruciferous vegetables have anti-inflammatory properties, help protect cells from DNA damage and may also help inactivate carcinogens.

 Try this nutritionist Recommended Cauliflower recipe.

Roasted Cauliflower “Rice” With Garlic and Lemon

Ingredients: (makes 2 servings)

  • 16 oz riced cauliflower
  • 1 tablespoon olive oil
  • 3 cloves garlic, chopped
  • 1/2 teaspoon kosher salt
  • 2 teaspoons fresh chopped parsley
  • 1 teaspoon fresh lemon juice


  1. To cut the cauliflower into rice: Remove the core and coarsely chop the cauliflower into florets, then place the cauliflower (in 3 or 4 batches) in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
  2. Preheat oven to 425F.
  3. Spray a large sheet pan with oil. Combine the riced cauliflower, olive oil, garlic and salt on the prepared sheet pan, spread out in a single layer.
  4. Roast in the oven 25 minutes, mixing halfway until golden.
  5. Remove from oven, top with fresh lemon juice and parsley.  

Tip: If you want to double the recipe, use two sheet pans.

Nutrition: (per ¾ cup serving)

Calories:              124

Fat:                       7g

Carbs:                  13.5g

Fiber:                    6g

Protein:                5g

Click here to read full recipe recommended by nutritionists.