This recipe is just one of those recipes, folks. It is so refreshing, filling, and will make your raw vegan diet experience that much more exciting. Considering cauliflower is not a vegetable that you would usually eat raw, this recipe helps you overcome that hurdle. It shows you how versatile it can be. To get the cauliflower just right, roughly chop it into florets and toss them into a food processor to pulse until you achieve a rice-like consistency. You do not want to blend the cauliflower into a puree. If you have access to health food stores, you may be able to find bagged cauliflower rice. You can have it, provided the cauliflower is not cooked and there are no added preservatives.

Because this recipe uses cauliflower, it is a low-carb version to the traditional side dish. Besides being lower in carbs than bulgur wheat, cauliflower is rich in an assortment of vitamins, minerals, and antioxidants. For reference, one cup of cauliflower contains the following nutritional profile:

• 25 calories
• 5 grams (g) of fat
• 2 g of fiber
• 57% of the daily value (DV) of vitamin C
• 14% of the DV of vitamin K
• 12% of the DV of vitamin B6
• 7% of the DV of potassium
• 9% of the DV of choline
• 15% of the DV of folate
• 4% of the DV of magnesium
• 14% of the DV of vitamin B5

This is also served with crunchy romaine, butter lettuce, or cabbage leaves to enjoy as cups. It takes the classic side and turns it into a uniquely filling raw vegan entree. Plus, the almond tahini sauce makes it slightly different than your average recipe, which usually calls for olive oil and lemon juice. The tahini dressing makes this cauliflower tabbouleh much creamier and richer, and we hope you like it as much as we do.

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Did you ever think to combine cauliflower and broccoli to make a unique salad? Nobody wants to eat large florets of raw cauliflower or broccoli, which is why this salad is as far from that as possible. Think of this salad as more of a raw rice bowl because it calls for riced cauliflower and broccoli. Simply pulse together the raw cauliflower and broccoli florets in a food processor to rice them up! After that, you can begin making this powerhouse salad.

Cruciferous vegetables like broccoli and cauliflower contain sulforaphane, an antioxidant compound that may reduce the ability of cancerous cells to multiply. In doing so, sulforaphane may help slow the growth of tumors, or at least reduce their ability to spread. Because sulforaphane is extremely bioavailable, you do not need to combine other nutrients with it for optimal absorption. Simply eat cruciferous vegetables to provide your body with this antioxidant compound.

Besides the impressive nutritional profile, this salad provides lots of life and color. Although we only have a certain number of ingredients in this salad, you can add more if you want to. Great additional ingredients include red cabbage, carrots, collard leaves, and radishes. The ingredients we’ve chosen work well with an Asian-inspired dressing, so we hope you enjoy it. Let us know if you like it, or if you made it your own, in the comments below.

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If you love Mediterranean food, then you are going to love this recipe. Spiced to perfection, this cauliflower shawarma bowl shows you that vegan entrees are filling, tasty, and may sway you away from meat-centric options. Serve the roasted cauliflower over rice and with optional sides, such as cucumbers, roasted chickpeas, chopped tomatoes, fresh herbs, and vegan tzatziki.

To get that classic shawarma flavor, you have to mix several spices together. Curry powder, paprika, cumin, and an optional dash of cayenne pepper take this cauliflower to the next level. To get the perfect cook on the cauliflower, roasting is the way to go. Roasting perfectly crisps up the exterior of the florets, while bringing out the veggie’s natural flavor. Plus, roasting cauliflower helps establish two textures: caramelized on the outside and soft on the inside.

Should you so desire, add a can of chickpeas to the cauliflower and roast both of them together in the spice mixture. While the cauliflower is roasting, cook the rice and prepare the vegan tzatziki sauce. The key to a great tzatziki is to grate the cucumber with the skin on and then strain the water out through a cheesecloth or fine mesh sieve. That step will keep your sauce nice and thick, as opposed to watery. It pairs beautifully with the roasted cauliflower and rice.

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A lot of people look forward to the Thanksgiving feast for months. Is it a healthy holiday? Absolutely not, but people excuse themselves from diet restrictions on Turkey Day to gorge on the impressive spread. Between the casseroles, turkey, stuffing, pies, mashed potatoes, and endless selection of other sides, it’s safe to say that you can easily rack up the calories. In fact, the Calorie Control Council estimates that the average American consumes about 4,500 calories during the Thanksgiving feast alone. That doesn’t even include the rest of the day!

Just in case you were wondering, 4,500 calories is more than double the recommended daily calories you should consume in a day. Research has shown that Americans experience an average weight increase of up to 0.2% over Thanksgiving, and 0.4% over Christmas. That may not sound like a lot, but the average person doesn’t lose that weight either. Year after year, this can accumulate and cause a lot of weight gain. 

While there are certain dishes that you can only get on Thanksgiving, exercise moderation and control when you encounter these foods. Most foods are on the “naughty list,” dietarily speaking, but that doesn’t mean you have to avoid them entirely. Enter the Thanksgiving feast with a game plan and do your best to control your portions, especially in regards to the following unhealthy dishes. 

Stuffing

People love to gobble up stuffing, which is nothing but a calorically dense, carbohydrate-rich, fattening side dish. It does taste good though, right? Most people use store bought stuffing mixes, which contain preservatives, excess sodium, and processed ingredients. Plus, stuffing often contains bacon, giblets, and sausage, which can increase the calories to 500 per cup. Many people often eat more than two cups, accounting for 1,000 calories with one dish. Get a small portion, or make stuffing a little healthier by using less meat in your stuffing. Consider reducing the butter content by 50% and using lower-calorie and lower-sodium ingredients as well. 

Green Bean Casserole

You either love it or you hate it, but green bean casserole is a staple on many holiday tables. It’s a vegetable dish, so how can it be unhealthy? Even though it may be the only green you see on the Thanksgiving menu, it tends to contain 200 calories, 22 grams of carbs, 8 grams of saturated fat, and 574 milligrams of sodium per serving. Keep in mind that most people use canned creamy soup and fried onions, increasing the sodium, fat, and calorie content. If you do make it, try to use fresh green beans and low-sodium soup to keep the sodium down. 

Pecan Pie

Perhaps the most calorically-dense item at the Thanksgiving feast, pecan pie tends to be a family favorite. You may want to rethink your dessert choice, now that you know a slice of this pie contains over 500 calories and a ton of sugar. Gut health experts agree that pecan pie is one of the worst food options at Thanksgiving. Try something a little lighter, less buttery, and less sugary for dessert. Baked apples with cinnamon topped with Greek yogurt are quite lovely!

Macaroni And Cheese

Traditional mac and cheese recipes call for milk, butter, piles of cheese, and potentially more milk and butter. Plus, you have the enriched flour and carbs from macaroni. That means that this staple side dish can topple over the 1,000-calorie mark per serving. It’s difficult to lighten this serving, but you can do it. Use smaller amounts of flavorful cheese like sharp cheddar or pepper Jack, and consider supplementing with reduced fat cheese. Add vegetables like chopped cauliflower or cubed butternut squash to your mac and cheese to replace some of the pasta. 

Candied Yams

For some people, Thanksgiving is not complete without a dish of yams topped with golden-brown marshmallows. Unfortunately, this dish contains about 450 calories per serving due to the artery-clogging fat from all the cream and butter. Plus, the processed, sugary marshmallows only add unhealthy preservatives and chemicals to the mix. There are so many ways to make this sweet potato dish a lot healthier! Use low-fat milk and flour for thickening instead of using heavy cream. Lastly, make a lighter, crunchy topping with some chopped pecans and a few pinches of brown sugar. 

Mashed Potatoes

Potatoes have an impressive nutritional profile, but the copious amounts of butter, cream, and milk make mashed potatoes quite an unhealthy dish. In fact, an average serving of mashed potatoes contains 400 calories. Drizzle a hefty amount of gravy on the potatoes and you raise the calorie count by 200. There are so many alternatives to mashed potatoes that offer more nutritional value, so long as you skip all the butter and cream. Opt for mashed cauliflower or a combination of potatoes and root vegetables like parsnips. Celeriac is another great potato alternative!

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You can’t have popcorn while cleansing, but you can have some cheesy raw cauliflower popcorn! This dehydrated snack is cheesy, salty, and crunchy. Not only that, but it is a great nutritious alternative to corn, most of which is genetically modified. The cauliflower absorbs the seasonings and nutritional yeast, creating a savory snack that is easy to eat and healthy to snack on. No more feeling guilty about reaching into a bowl of popcorn with this snack!

You’ll notice that the cauliflower has an orange tint and that is because of the turmeric, which exhibits many health properties. Not only does it help boost immunity and metabolism, but it also works to lower inflammatory markers. But let’s talk about the star of the show: cauliflower. This cruciferous vegetable is relatively bland, but is low in carbs, gluten-free, and offers surprising health benefits. One study found that cauliflower works to reduce inflammation, which researchers attributed to the antioxidants that counter oxidative stress. When you have a build up of free radicals in the body, the damage cells and result in systemic inflammation, which increases your risk of premature aging and disease.

Because cauliflower is a cruciferous vegetable, it helps reduce the risk of two leading causes of death in the United States: heart disease and cancer. Cruciferous vegetables contain substances that protect bends and branches of blood vessels. Those are the areas most prone to inflammation! that means that cauliflower, and other cruciferous veggies, help protect your heart. That’s why studies confirm that a higher intake of cruciferous vegetables reduces the risk of hardening in the arteries.

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Are you ready for the meatiest vegan entree you’ll ever enjoy? We are talking about a truly vegan creation, not some lab-created meat that is intended to mimic real beef or chicken. This thick center cut of cauliflower is prime for the eatin’! Season it just like a you would a nice filet mignon and cook it over medium heat, either in a pan or on the grill. What you end up with is a tender cauliflower steak that is perfectly crispy on the outside. And the chimichurri is the absolute star of the show!

This chimichurri stands out from the rest because, well, it is simply the best. First off, instead of using red pepper flakes, you char two jalapeños and then place them in a bowl. Cover that bowl with plastic wrap and allow them to steam for 10 minutes. Don some disposable gloves and carefully remove the skin before finely dicing them. You will then proceed to mix them with the other ingredients you chop up. The amount of olive oil you use will depend on your taste preference, but you want the sauce to be more oily than dry.

For the cauliflower steak, you have to cut the head of cauliflower in a specific way. Trying to use the ends of the head of cauliflower will not work because the florets will fall off immediately after cutting. Depending on the size of the cauliflower head, you may get two or three steaks out of the head. Make sure they are about one-half to three-quarter-inch thick. If the steaks are thicker than that, you will likely have to cook them in the oven. These steaks are perfect in the pan or on the grill. If you do them in the pan, you’ll need to throw a little water in the pan to make the steaks tender.

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What do you love about tacos? All of the flavor tends to come from the seasonings on the meat. Well, you can use the same seasonings that impart those smoky, robust, and signature taco flare on a raw vegan diet. Cumin, chili powder, paprika, sea salt, and garlic can all be enjoyed while cleansing. But what about the meat? While you cannot have meat, you can pulse walnuts and packaged sun-dried tomatoes with the spices to achieve a ground beef-like texture.

The taco “meat” that you end up with is slightly chunky and incredibly hearty. For the sun-dried tomatoes, make sure to buy the packaged variety, not the ones sold in oil. The acidity from the sun-dried tomato can be a little intense, but the avocado, chopped tomatoes, cilantro, and lettuce leaf help counteract the salt. In fact, the romaine lettuce leaf, which acts as the tortilla in this recipe, offers a refreshing crunch. Hit the taco with a squeeze of fresh lime and you’ll be transported to your favorite taco stand.

If you enjoy the walnut taco “meat” in this recipe, you can use it in other creations. Save some and place a dollop or two on a salad during the cleanse. You can also pulse some cauliflower in a food processor to achieve cauliflower rice and mix in the taco “meat” with it. You’ll have your very own raw vegan burrito bowl, which you can top with tomatoes, avocado, onion, and cilantro. The possibilities are truly endless!

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Cauliflower belongs to the cruciferous vegetable family and provides antioxidants, minerals, vitamins, and tons of fiber. Although cauliflower is a nutritional powerhouse, it is a relatively bland vegetable. Fortunately, you can easily transform it by sneaking it into various dishes. It can serve as a rice or potato substitute, and it can even be transformed into pizza crusts and pastas.

The antioxidants and phytonutrients in cauliflower may protect against cancer, while the fiber encourages optimal digestion. According to researchers, cauliflower’s unique plant compounds may reduce the risk of several diseases, including heart disease and cancer. Take a look at the nutritional profile for one cup of raw cauliflower below:

• Calories: 25
• Fiber: 3 grams (g)
• Vitamin B6: 11% of the recommended daily intake (RDI)
• Vitamin C: 77% of the RDI
• Vitamin K: 20% of the RDI
• Potassium: 9% of the RDI
• Phosphorus: 4% of the RDI
• Folate: 14% of the RDI
• Pantothenic acid: 7% of the RDI
• Magnesium: 4% of the RDI
• Manganese: 8% of the RDI

As you can see, cauliflower is a great source of vitamins and minerals. It may help strengthen bones and boost cardiovascular health. Continue reading to learn all about the top benefits of cauliflower. 

Boosts Digestion

Cauliflower is a fiber superstar, but it is also a great source of water. Together, water and fiber help prevent constipation and maintain a healthy digestive tract. Several studies indicate that fiber may regulate both inflammation and the body’s immune system. That means that fiber may help decrease the risk of inflammatory digestive disorders like diverticulitis and inflammatory bowel disease. Fiber may also play a role in obesity prevention, in that it promotes feelings of fullness, which reduces overall caloric intake. 

Great Source Of Choline

What is choline and why is it important? Most people are deficient in choline, which is an essential nutrient that has several functions in the body. Not only does it help maintain the integrity of cell membranes, but it also aids DNA synthesis and supports metabolism. Choline also plays a role in the production of neurotransmitters, which are necessary for a healthy nervous system. One cup of cauliflower contains 45 milligrams (mg) of choline, which is about 11% of the RDI. 

Helps Reduce Inflammation

According to the Journal of the Academy of Nutrition and Dietetics, the bioactive compounds in cauliflower may effectively reduce inflammation. Not to mention, the antioxidants in cauliflower may counteract oxidative stress. One study noted that oxidative stress occurs when there is an imbalance between the production of cell-damaging free radicals and the body’s ability to fight them. As a result, you experience systemic inflammation, which can increase the risk of premature disease and aging. Eating cauliflower may be a great step towards inflammation reduction.

Promotes Detoxification

Cauliflower contains enzymes that are involved in several detoxification processes in the body. According to a 2015 study, these enzymes act like internal garbage collectors, scouring the body for toxins and waste products. These enzymes bind to the toxins and help escort them out of the body. Not everyone likes the word “detoxification,” but it is applicable to cauliflower because it helps to deactivate the potentially damaging chemicals in the body. Cauliflower, and other cruciferous vegetables, all support the detox process. 

May Reduce Cancer Risk

Antioxidants work to prevent cellular mutations and reduce oxidative stress from free radicals. One of the primary antioxidants in cauliflower is indole-3-carbinol (I3C), which is a common antioxidant in other cruciferous vegetables like broccoli and cabbages. Studies found that I3C may reduce the risk of reproductive and breast cancers in women and men. Other studies indicated that the sulfur-containing compounds, like sulforaphane, in cauliflower may fight against certain types of cancer. This is because sulforaphane inhibits histone deacetylase (HDAC), an enzyme involved in the progression of cancer cells. So far, scientists say that research on sulforaphane against melanoma, esophageal, prostate, and pancreatic cancer cells is promising. 

Improves Heart Health

Cruciferous vegetables like cauliflower contain natural compounds that protect the many branches and bends of blood vessels. Those are the areas that are most prone to inflammation. Researchers explain that this may be why people who eat more cruciferous vegetables have a lower risk of their arteries hardening. Cauliflower is also an excellent source of vitamin C, which exhibits anti-inflammatory effects that may improve heart function. Moreover, studies found that high-fiber foods like cauliflower can lower the risk of several diseases, including heart disease. 

May Aid Weight Loss

Cauliflower is low in calories, with only 25 calories per cup, but that isn’t the sole reason it may encourage weight loss. As a great source of fiber, cauliflower helps slow digestion and promotes feelings of fullness. Basically, you eat fewer calories and fill up! Reducing the amount of calories you eat throughout the day is an integral component to losing weight. Cauliflower is also 92% water, and consuming lots of water-dense, low-calorie vegetables can aid weight loss efforts.

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If the crisp air and golden-brown leaves didn’t clue you in, the addition of pumpkin spice lattes to coffee shop menus signal that fall is underway. Fall isn’t just about pumpkin-flavored foods and beverages, though. As you move further into the autumnal months, you start to see an assortment of fresh, fall produce in grocery stores. In addition to being hardy and nutrient-dense, many fall produce items burst with flavor. 

According to the Cleveland Clinic, a diet that incorporates fall fruits and vegetables, along with whole grains and legumes, supports a healthy heart. A 2020 study found that vegetarians who ate a diet rich in nuts, vegetables, and soy, experienced a lower risk of stroke than non-vegetarians who ate meat. Hopefully this incentivizes people to veg out from now on, especially on the fruits and vegetables detailed in this article. 

Shopping and cooking with seasonal ingredients is better for your health and the environment. The reason for this is because seasonal produce is at peak freshness and nutritional value, and typically from local farmers. This helps to reduce carbon footprint because not as much transportation is required to get the produce from the farm to your local grocery store. Depending on where you live, you may see different fall fruits and vegetables, but these are some of the best ones to eat no matter where you are. 

Eggplant

This low-calorie nightshade is a great source of fiber, antioxidants, vitamins, and minerals, especially potassium and vitamin B6. Eggplant is rich in anthocyanins, a type of pigment with antioxidant properties that give eggplant the signature purple hue. Nasunin, an anthocyanin in eggplant, may be effective at protecting cells against free radical damage. Adding more eggplant to your diet may also help decrease your risk of heart disease and improve blood sugar control. 

Brussels Sprouts

One cup of cooked Brussels sprouts contains 14% of the daily value (DV) of fiber. There is also a lot of evidence that indicates that these cruciferous vegetables may aid in your fight against cancer. Researchers attribute ability this to the glucosinolates in Brussels sprouts, which have cancer-preventative properties. Brussels sprouts may just be one of fall’s most underrated treats, and you can cook them or enjoy them raw. 

Cauliflower

Even though your mom always told you to eat green vegetables, you shouldn’t avoid cauliflower because of the bland color. Cauliflower happens to be an excellent source of fiber and potassium, two nutrients that aid with blood pressure regulation. Shockingly, most American adults don’t meet the recommended daily intake of either nutrient, but eating cauliflower can fight that statistic. Cauliflower is also an excellent source of vitamin C, which stimulates collagen production and enhances immune function.

Winter Squash

Don’t let the name fool you because “winter squash” is the umbrella term for squash harvested in the fall. Winter squash varieties include spaghetti squash, butternut squash, acorn squash, and more. Not only are these squash varieties rich in flavor and hardy, but they also provide lots of beta-carotene, magnesium, potassium, and fiber. According to food data, there are 5,920 micrograms (mcg) of beta-carotene in one cup of butternut squash. Beta-carotene is a plant pigment that the body converts to vitamin A, which is beneficial for immunity and eye health. Additionally, vitamin A supports healthy kidney, heart, and lung function, so get your dose of winter squash this fall. 

Artichokes

Unfortunately, many people eat artichokes in the unhealthiest way possible: in spinach artichoke dip. This dairy-rich, fattening appetizer has zero nutritional value from the artichoke or spinach. You can steam or grill artichokes, seasoning them with sea salt, garlic, pepper, olive oil, and lemon juice. Several studies indicate that, gram for gram, they contain more antioxidants than any other vegetable. 

Pears

People often overlook pears for some odd reason, despite their juicy, sweet flavor profile. Nutritionally, they are similar to apples, but they have more fiber. A medium pear offers about 20% of your DV of fiber, and it only is 101 calories. A small 2019 study monitored participants with metabolic syndrome, diabetes, high blood pressure and obesity. The participants ate two pears daily and were able to improve heart health and other markers of good health. Researchers noted that the fiber played a large role in this, as diets rich in fiber are linked to reduced risk of heart disease. 

Cranberries

Cranberries are only in season for a short while, so get your hands on them while the gettin’s good. They have a bright red hue and may be the quintessential fruit of fall. Just like eggplant, cranberries have anthocyanins that work to reduce oxidative stress in the body. This is very important because too much oxidative stress in the body increases the risk of Alzheimer’s disease and diabetes. One study found that participants who took a daily cranberry supplement (equating to one cup of cranberries) for twelve weeks experienced improved memory and lower LDL cholesterol. Dried cranberries are readily available, but the nutrients lie in the fresh varieties.

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Is it possible to dedicate a recipe to a musical artist? If yes, then we dedicate this recipe to the incredibly talented Prince, who passed away almost six years ago to the day. He was a gifted soul who graced us with all with his beautiful music. The beauty of music is that you get to know an artist on a personal level without ever meeting them. Prince’s music lives on and we wanted to celebrate him in a raw vegan way with this purple cauliflower hummus.

Purple cauliflower is not a hybrid food. In fact, there are several colors of cauliflower, including the traditional white, orange, green, and the vibrant purple. You can attribute the striking purple color to the presence of anthocyanin, a powerful antioxidant that may help prevent heart disease. Several studies show that anthocyanin may also lower inflammatory markers. Additionally, purple cauliflower contains glucoraphanin, a compound that the body converts to compounds with anti-cancer properties. You can also find glucoraphanin in green broccoli. Other than the high anthocyanin content, purple cauliflower is nearly identical to regular cauliflower in regards to the nutritional profile.

Purple cauliflower exhibits a sweeter flavor profile than traditional white cauliflower. This works in your favor, as the sweeter flavor balances the lemon, garlic, pepper, and nutty tahini. In addition to celebrating Prince’s legacy, you can also get a head start on celebrating Earth Day, April 22nd. There’s no better way to celebrate the Earth than by enjoying the bounty of fresh produce it has to offer. If you make this recipe, let us know how you like it!

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