Is All White Food “Bad” for You?

Guest Post by Erica of Nature Girl Wellness

Recently, a Mom interested in feeding her family healthy food asked me, “Is it true that you should avoid all white food to have a healthy diet?”  Not necessarily.  I understood her point – typically healthy diets exclude nutrition-less foods like white flour and white sugar. But one of my favorite foods is white – cauliflower!




Cauliflower is naturally sweet, low in cholesterol and packed with fiber, antioxidant vitamins like C and K and Folate, which is great for women in their child-bearing years. Roasting it brings out its natural sugars, which we love, but here are three additional ways to enjoy it that are little more conspicuous (picky eaters, here we come!).



Your Make-Ahead Work

To begin, steam a head of cauliflower. This is great weekend work so you’re set up for success for those quick weeknight dinners. Here’s how!

Step 1: With a sharp knife, cut the leaves away from the base and separate the florets into bite-sized pieces.

Step 2:  Rinse under cold water and drain.

Step 3: Add the florets to a medium pot with 1-2 inches water.

Step 4: Bring to a boil then reduce to a simmer until florets can be easily pierced with a fork, about 10-12 minutes.


Now you’re ready to make a variety of dishes that will all contain the amazing vitamins and minerals of cauliflower but are much more exciting than a plain vegetable.


Option 1: Pump Up that Meatball

To make a healthier meatball, blend steamed cauliflower and add to your ground meat for meatballs or meatloaf. Season as you would normally. Use about ¼ cup blended cauliflower for every 1 pound of ground meat. Use just a little of the water from the pot to keep the cauliflower smooth and creamy in the blender. This works equally well with beef or turkey.


Option 2: Take a Dip

Blend steamed cauliflower with a can of rinsed and drained white beans (Great Northern or Cannellini). Add a clove of fresh garlic, a dash of salt, a squeeze of lemon or lime juice and a drizzle of olive oil. Now you have a dip for cut carrots or crackers.


Option 3: Dress it Up

Using the same recipe for the dip/spread above, add about ¾ cup of water slowly to the blender (1/3 cup at a time) and 1/3 cup olive oil to make a super nutritious salad dressing. Use this vitamin-packed dressing to make your next bowl of salad power packed!

Bonus Tip #1: If you’re not using your steamed cauliflower right away, store it in the fridge with the water from the pot. It will stay fresh for about 4 days.

Bonus tip #2 – You can freeze small portions of your steamed cauliflower and defrost it when you’re ready. This is a great way to have healthy ingredients close by and ready for your convenience.

Bonus tip #3 – You can use the dip as a spread on sandwiches or mixed into your favorite tuna fish salad as a substitute for mayonnaise.

Bonus tip #4 – For an added kick of flavor in any of these dishes, add a dash (or two) of chili powder!

What do you think?

Did you try these recipes?
Do you love to cook cauliflower?

Email me and let me know and join the discussion on Facebook or Twitter.


Erica is a Holistic Health Coach and Owner of Nature Girl Wellness, LLC. She is passionate about teaching parents to use real food, natural remedies and lifestyle techniques to improve their families’ health.

Using her professional knowledge and personal experience, Erica partners with her clients to share practical real-life wellness solutions. Conveniently, sessions are available by phone, Skype, in person individually or in small groups.

Following graduate school and over 10 years in Corporate Human Resources, Erica shifted careers to be able to spend time with her two young children. Erica is a graduate of the Institute for Integrative Nutrition and co-leader of the Holistic Moms Network of Bergen County. She and her family live in Bergen County, NJ.


{Are YOU interested in being our next guest-poster? Be sure to check out our guest post submission guidelines for more information.}



  1. We also use califlower as a substitute for rice. Wash it and cut off the heads, blend it in a food processor, cover and microwave for 5 minutes. Your kids will never know the difference. Our favorite is chicken fried “rice”! You don’t have to microwave the califlower here just throw it in the skillet with everything else! I have also heard of making mashed potatoes with it but have yet to try it.

  2. You forgot the best one – cauliflower mash (a.k.a. fake mashed potatoes). Start out the same way (cut, clean, steam – I use the microwave). Then mash it up (I use my stick blender). Add in a little dairy (milk, sour cream, half & half, etc) or some broth (veggie or chicken) to get your preferred consistency. Season to your liking (salt, pepper, etc) and serve. To dress it up even more, you can add roasted garlic (mmm) or cheese (pecorino, parmesan, or even cream cheese).

Leave a Reply

Your email address will not be published. Required fields are marked *