How to Meal Prep with Cauliflower + Examples

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You’ll want to include cauliflower in your meal prepping if you are looking to receive the awesome health benefits provided by the cruciferous vegetable family. Considered as one of the healthiest foods on earth, Cauliflower has a rich supply of health-promoting phytochemicals, high level of anti-inflammatory compounds, and ability to ward off cancer, heart disease, brain disease, and even weight gain.

Meal prepping with Cauliflower is defnitely an ideal choice as you pursue your fitness goals. And besides, this vegetable is pretty much available anywhere and affordable for your convenience.

Benefits

  • Reduces Cancer Risk
  • Fights Inflammation
  • Decreases Risk for Heart Disease & Brain Disorders
  • Provides High Levels of Vitamins and Minerals
  • Improves Digestion and Detoxification
  • Aids in Weight Loss
  • Helps Balance Hormones
  • Preserves Eye Health

How to Select

  • Look for large, firm heads that feel heavy for their size, this indicates that they’ve been held in a cool, humid environment and haven’t dried out.
  • The cauliflower heads should be composed of creamy white florets that are tightly packed together around a squat core.
  • There should not be any soft, mushy or discolored spots on the florets, which may result from mishandling or a patch of rot.
  • If possible, look for cauliflower heads that are packaged with a few of large, green leaves still attached to the stem; they will protect the underside of the head.
  • Reject any heads that show signs of softness, that’s the start of spoilage.

How to Store

  • The best way to store cauliflower is in the refrigerator in a plastic or paper bag.
  • Store cauliflower with the stem-side down to prevent any moisture from collecting in the florets and possibly causing the head to spoil.
  • The cool temperatures of the crisper drawers in a refrigerator will keep a raw, unwashed head of cauliflower fresh for a week to 10 days.
  • Cauliflower that has already been washed and prepped into florets should be kept for no longer than 3 or 4 days.
  • You should eat cooked cauliflower within 2 to 3 days, otherwise it may start to smell sulfur-y.

Tips Preparing Cauliflower

  • Remove the outer leaves of the cauliflower.
  • Turn the cauliflower over so that its stem is facing you.
  • Slice it off.
  • Prepare the florets.
  • Hold the cauliflower with one hand.
  • Hold the knife in your dominant hand. Place it at a 45º angle and slice into the smaller stems around the cauliflower. Use a circular motion. The inner stem can be removed as the florets slice away.
  • Wash the florets. Place them into a colander and wash under running water.
  • Cauliflower often has harmless brown marks from rubbing; simply cut these away. Make sure that dirt is washed off or cut away.
  • Use as required.

Cauliflower Infographics

Batch Meal Preps

Healthy Recipes

Ingredients

  • 1 small head of cauliflower, cut into bite sized florets
  • 2 cups panko bread crumbs
  • (Kikkoman brand preferred for even baking)
  • 2 large eggs, whisked

For the sauce

  • 6 tbsp honey
  • 4 garlic cloves, minced
  • 1 tsp onion powder
  • 6 tbsp water + 2 tsp cornstarch
  • 1 1/2 tbsp low sodium soy sauce
  • 1/2 tbsp sriracha sauce

Instructions

  • Preheat oven to 400F. Set whisked eggs aside in a small bowl.
  • Set panko crumbs aside in a separate bowl.
  • Dip cauliflower pieces in egg and then roll in panko until fully coated and place on a baking sheet lined with parchment paper.
  • Repeat until all cauliflower is coated. About halfway through, your breadcrumbs may start to clump together from the egg coating touching it, making it harder to stick to the cauliflower.
  • To help get these clumps to stay on the cauliflower, gently press them with on when coating the cauliflower.
  • Bake for about 15-20 minutes or until coating is a dark golden brown and crunchy.
  • While the cauliflower is cooking, make sauce on the stove.
  • Add all sauce ingredients except the cornstarch + water. Bring to a simmer and stir until completely mixed.
  • In a small bowl, completely dissolve cornstarch in water, then add to the mixture. Stir until sauce reaches a low boil again and cook until sauce thickens (about 2 minutes).
  • Toss cauliflower in sauce and coat. Serve warm. Garnish with fresh chopped scallions if desired.

Ingredients

  • 1 large head of cauliflower, chopped
  • ½ cup flour
  • ½ cup hot sauce
  • 1 tbsp Earth Balance butter, melted
  • ½ cup water
  • Sea salt and garlic powder, to taste

Instructions

  • Preheat oven to 425 degrees.
  • Chop cauliflower head into 2-3 inch chunks.
  • Mix flour, sea salt, garlic powder and water together in a large bowl.
  • Toss cauliflower chunks in the mix, making sure all chunks are coated.
  • Place cauliflower on a baking sheet and roast in the oven for 15-20 minutes.
  • In a separate bowl, melt the butter, then stir together with hot sauce.
  • Remove cauliflower from oven and coat all pieces in hot sauce.
  • Place cauliflower back in the oven and roast for an additional 20-25 minutes.
  • Serve with a side of vegan bleu cheese or ranch dressing.

Ingredients

  • 1 large head of cauliflower (chopped)
  • 1 clove garlic, minced
  • ½ shallots, minced
  • ½ cup of frozen peas and carrots, thawed
  • ½ cup of frozen corn, thawed
  • 2 Tablespoon of sesame oil (or olive oil)
  • 2 Taplespoon soy sauce

Instructions

  • Preheat oven to 375 Degrees Fahrenheit
  • Chop the cauliflower into small florets and put them into a food processor
  • Pulse until it’s small and looks like rice
  • You may need to scrap the sides of the food processor once
  • In a bowl combine the cauliflower rice, sesame oil, garlic, shallots
  • Spread the cauliflower on a large baking sheet and roast for 8 minutes
  • Stir, spread again and roast for another 8 minutes
  • Add the veggies to the cauliflower rice and stir. Roast for an extra couple of minutes
  • Pour the soy sauce and stir. You can add 2 scrambled eggs, shrimp or chicken to this as well.

Tools You Can Use