Move over, kale. The latest “It” vegetable is prompting headlines in publications as disparate as Forbes (Is Cauliflower the New Kale?), GQ (Please Stop Calling Things ‘The New Kale’), and Teen Vogue (4 Reasons Why Cauliflower is the New Kale).
Before it was “riced,” added to pizza crust and pretzels, and sliced into “steaks,” cauliflower was typically ignored—a victim of its own pale appearance and overall blandness. But now, cauliflower is the center of both a multi-million-dollar business and a controversy that involves a powerful food-industry group.
Like other cruciferous vegetables such as kale, cauliflower has some notable nutrition stats. But its newfound popularity seems to be less about what it offers than what it lacks—namely, a lot of calories and a strong taste. These qualities make cauliflower an attractive substitute for rice in dishes such as paella and risotto, where it absorbs the flavors of other ingredients, and as a flour alternative for use in pizza crusts, pancakes, muffins, breads, and other baked goods. Such “cauli-flour,” as one company calls it, is also promoted for people who need to avoid gluten because they have celiac disease or gluten intolerance.
But such attributes don’t mean all cauliflower products are healthier choices than their non-cauliflower-containing counterparts. For instance, ounce for ounce, Caulipower Three Cheese frozen pizza has about the same calories and saturated fat as some other supermarket frozen pizzas—and all are typically high in sodium and not particularly rich in fiber. And this online recipe from Green Giant for “Cauliflower Brownies” still includes plenty of butter and sugar.
Some recipes that utilize cauliflower in unorthodox ways start with the fresh vegetable, which is then pulverized into grain-size particles with the help of a food processor. But for those who lack the time, equipment, or desire to tackle a whole head of cauliflower, food manufacturers are happy to do the work for you.
A few years ago, Green Giant, the mega-purveyor of packaged produce, introduced its “original chopped cauliflower product,” called Cauliflower Crumbles®, followed by a line of Riced Veggies that includes a version made with cauliflower. Since then, other companies have capitalized on cauliflower’s popularity, including Caulipower, which, in addition to frozen pizzas and pizza crusts, sells cauliflower tortillas and cauliflower-coated chicken tenders. According to the market research firm Nielsen, dollar sales of products containing cauliflower increased 71 percent in 2017 alone.
On “rice pretenders”
Not everyone is on board with the cauliflower craze. USA Rice, which represents U.S. rice farmers, has petitioned the FDA to create a standard of identity for its commodity that would prevent manufacturers of so-called “rice pretenders” from applying the word “rice” to finely chopped, or “crumbled,” cauliflower, which may look like rice but contains no rice at all.
A formal complaint sent by the industry group to manufacturers and retailers of these products—and even to cauliflower recipe creators—states that “the way these ‘rice pretenders’ are being marketed, packaged, displayed, and sold trades on the good name, solid nutritional profile, and outstanding environmental record of U.S.-grown rice, intentionally creating consumer confusion that is doing harm to the U.S. rice industry.”
In 2018, the governor of Arkansas signed a resolution calling upon state legislators to establish a statewide standard of identity for rice (as there are for many other grains), which may be the first step toward setting a national standard of identity.
Call it what you will, from a nutritional perspective, cauliflower is a solid vegetable. One cup of raw, chopped white cauliflower has about 30 calories, 2 grams of protein, 2 grams of fiber, and negligible fat. It’s an excellent source of vitamin C and a good source of folate and vitamins B6 and K (though less than some of its cruciferous cousins like broccoli).
Similar to other cruciferous vegetables, cauliflower also has an array of phytochemicals—compounds that give plants their color, flavor, and aroma. Among them are indoles, glucosinolates, and isothiocyanates, which, according to the American Institute for Cancer Research (AICR), may help block tumor growth, induce detoxification of carcinogens, and limit production of cancer-related hormones. Purple cauliflower (see inset) is also rich in anthocyanins, which have been found to have anti-tumor, heart-protective, and other properties (though most studies are in test-tubes or in animals and those in people are mostly observational). Orange cauliflower is richest in beta carotene, a carotenoid that converts to vitamin A in the body.
As is true with most foods, cooking methods can affect cauliflower’s phytochemical and water-soluble vitamin content. Steaming, microwaving, and stir-frying lead to smaller nutrient losses than boiling (though boiled cauliflower is still a healthful choice).
You can find plenty of complicated cauliflower recipes on the internet, but you can also cook up this crucifer in simple ways using nutrient-preserving cooking methods. For example:
- Mash steamed or microwaved cauliflower with some low-fat milk, roasted garlic, and olive oil or a touch of butter as an alternative to mashed potatoes.
- Combine mashed cauliflower with milk for a quick soup.
- Add steamed chopped cauliflower to pasta sauce or mac and cheese.
Bottom line: There’s lots to like about cauliflower. But just because a product, recipe, or restaurant dish has cauliflower in it doesn’t mean it’s low in calories, fat, or sodium, so always check the nutrition information if it’s available.
Also see 8 Recipe Ideas for Cauliflower.
Originally published July 2018. Last updated February 2020.
Published February 12, 2020