From raw to cooked, cauliflower has many uses

Fresh head of cauliflower.

Now is the time to head out to your local farmers market or farm stand and pick up some cauliflower florets to use in your recipes. You can eat cauliflower raw with your favorite dip, turn it into soup, substitute mashed cauliflower in place of mashed potatoes, rice it to make a pizza crust or try our recipe for roasted cauliflower.

Extending the Bounty

Cauliflower is available during the summer, but you can enjoy this vegetable all year long by preserving it. To learn some preservation methods, like freezing, read Let’s Preserve: Freezing Vegetables from our friends at Penn State Extension.

Roasted Cauliflower

Serves: 4

Serving size: ½ cup


½ head cauliflower
½ Tbsp olive oil
⅛ tsp pepper
¼ cup Parmesan cheese, shredded


  1. Preheat oven to 450 degrees F.
  2. Wash your hands before handling food.
  3. Remove outer leaves of cauliflower. Wash cauliflower under running water.
  4. Cut florets off the stem.
  5. In a large bowl, combine oil and pepper. Add cauliflower florets and toss to coat.
  6. Spread cauliflower in a single layer on a large rimmed baking sheet.
  7. Roast in the oven until the cauliflower starts to soften and begins to brown about 15 to 20 minutes.
  8. Sprinkle cauliflower with cheese and roast another 5-10 minutes.

Menu ideas: 

 Serve with grilled chicken and a toss salad.


 Storage - Refrigerate in a perforated plastic bag up to five days. Wash thoroughly before eating, cutting or cooking.

Quick Tip - Steam cauliflower by placing in a covered microwave-safe dish with 1/4 cup water, low-sodium or no salt seasonings and minced garlic. Cook on high for 8-10 minutes, until tender crisp. Try stir-frying chopped cauliflower with your choice of chopped vegetables, olive oil and ginger for an Asian twist.

Nutrition Facts Label for Roasted Cauliflower

Recipe source: Purdue Extension Food Link


Administrative Assistant for Health & Well-Being Team, Bookkeeper
Phone: (603) 255-3556 ext. 801
Office: Cooperative Extension, Taylor Hall Rm 119, Durham, NH 03824