These recipes are top 8 free and beyond! And did you know there are many health benefits to cauliflower? One serving of cauliflower gives a human being 91% of their DV of Vitamin C. Impressive, especially if your allergic child cannot have orange juice or citrus.

As World’s Healthiest Foods has written on their blog:
The detox support provided by cauliflower includes antioxidant nutrients to boost Phase 1 detoxification activities and sulfur-containing nutrients to boost Phase 2 activities. Cauliflower also contains phytonutrients called glucosinolates that can help activate detoxification enzymes and regulate their activity.

As a child, cauliflower was my favorite vegetable. Its simple, nutty taste was always a wonderful addition to our summer cookouts. Our allergic kid loves it as well and we make at least a couple of times a week.

A recipe that I just love dearly is a cauliflower saute in olive oil, water, thyme, Lucini balsamic Vinegar, salt and pepper. If you haven’t discovered Lucini balsamic vinegar you should (disclosure: I met them at Food Féte and they were kind enough to send me some samples). The oak aged balsamic is a favorite of our allergic kid, who has become a connoisseur of balsamic vinegars. It’s rich and sweet, mellow, and just so perfect! There will be more Lucini products in an upcoming review.

Copyright 2011 by Heidi Bayer All Rights Reserved

1 Head Cauliflower cut into florets

5 TBSP Lucini Olive Oil

1/4 Cup water

1/2 Lemon Squeezed

1 TBSP Lucini Aged balsamic Vinegar

2 Garlic Cloves pressed

Salt & Pepper

1 tsp THYME

Parsley (optional)

In a large saucepan, combine water, lemon juice, olive oil, garlic, salt & pepper, and thyme – bring to a boil. Add cauliflower and turn down the burner to medium, make sure the mixture is still bubbling a bit, cook the cauliflower for 3 minutes. Add balsamic vinegar and continue to cook, 3 more minutes or until cauliflower tastes the way you like it (some people like a bit undercooked cauliflower, others enjoy it well cooked). At the end, you can add some parsley leaves for garnish. PS – this recipe is also awesome with asparagus!

Serve hot or cool and place in the fridge overnight for a nice salad.


This is a super simple recipe riff from the cookbook MY KITCHEN IN SPAIN by Janet Mendel. Take one head of cauliflower, cut into florets, and boil in salted water for 7 minutes (less if you want a more cooked cauliflower), drain into a colander and run under cold water. Make sure cauliflower is cool before adding a simple dressing of garlic, lemon juice, olive oil and scallions. Janet’s recipe calls for lots of “adult” goodies that are allergens for our kids like eggs, and tomatoes, but I assure you this simplified version will be loved by all – kids may pick out the scallions, but it’s full of flavour. Refrigerate to take to picnics the next day or pack in lunches for a delicious snack.


We’ve been eating plain steamed cauliflower in our house since our allergic kid was a year old. I still remember her adorable hands and how they always loved picking up the beautiful flowers and popping them in her mouth. She still likes it well cooked, so keep that in mind with the cooking time outlined below!

1 Head Cauliflower

Salt (if you want to)

Olive oil (if you want to)

And that’s it!

Wash cauliflower under cold water, then cut into florets. Bring a pot of water to a boil, place cauliflower in steamer and place on top of pot of boiling water, cover tightly with a lid. Steam for 9 minutes.

Pour into a bowl and serve family style, add salt & olive oil if you like it that way. My kiddo likes it plain.

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