We’re Crazy for Cauliflower, In Season Now

Nutrition // Sarah Link // 26 September 2014

Cauliflower is in season! We’re celebrating with a free recipe and some fun facts and serving suggestions for this yummy – and versatile – vegie.

A healthy diet means lots of vegies, and in October cauliflower is ripe for the picking (literally)! At 12WBT we love cauliflower, and plenty of our recipes feature this low-calorie vegetable, like our Cauliflower Soup.

Some Fun Cauliflower Facts

Cauliflower is a part of the cruciferous vegetable family (other members include broccoli, kale and cabbage). This family is very well known for its health benefits! You might have seen them in different colours – the most common is white, but you can also get orange, green and purple varieties.

It really packs a nutritional punch! Cauliflower contains many healthy compounds that may ward off cancer and heart disease.

· Glucosinolates: sulfur containing compounds that may lower your risk of cancer.

· Sulforaphane: provides cancer-fighting functions, improves blood pressure and kidney function.

· Allicin: may reduce the occurrence of stroke and heart disease.

It’s also a rich source of vitamin C, with 100g of cauliflower containing more vitamin C than 100g of oranges! One cup of cooked cauliflower contains 154 percent of your daily vitamin C requirements. It also contains loads of other vitamins and minerals.

Cauliflower: The Versatile Vegie

Cauliflower can be prepared in a bunch of ways! Adding cauliflower to your meals is an easy way to add bulk (without adding excess calories), boost your vegie intake and get all the health benefits of this vegetable. It’s a great alternative to mashed potatoes – try boiling and mashing the cauliflower instead. You can also steam it, stir-fry it, roast or puree it! Make sure you try the delicious Japanese Cauliflower Bites recipes below.

Shopping tip: When buying fresh cauliflower look for firm heads with tightly closed buds.

Your Free Japanese Cauliflower Bites Recipe

MissV_Japanese_Cauliflower_Bites_LRab57d04ae38745da9176a962679e04571 Serve
2 min prep time
20 min cooking
108 Cal / serve

This is such a tasty treat- and yet so easy!


400g Cauliflower, trimmed, cut into florets
1g Olive Oil Spray
1 packets Powdered Miso Soup (6g)


1. Preheat oven to 180C. Line an oven tray with non-stick baking paper.
2. Place the cauliflower in a large bowl. Give a good spray of oil and then sprinkle the miso powder over the top. Toss well to combine. Spread the cauliflower pieces onto the prepared tray.
3. Bake for 15-20 minutes or until tender & golden, depending on how crispy you like them.
4. Enjoy!

Mish Tips

  • Snacks can make or break a healthy diet plan, so make sure you count every calorie that goes into your mouth!
  • Limit snacks to 100-150 cals each.

Want a taste? Check out our hundreds of healthy recipes and enter your email for sample recipes, an exercise plan and a mini mindset lesson.



  1. Lisa Reply

    Thanks, didn’t know cauli’s could be roasted. Can leftovers be kept in the fridge? and for how long?

    1. Erica Grandjean Reply

      Hi Lisa,

      The Japanese Cauliflower Bites recipe makes 1 serve – 400g of raw cauliflower. It may seem like a lot but cauliflower is quite low in calories – enjoy!!

      12WBT Support Crew

  2. Julia Reply

    Could you tell me please what constitutes 1 serve of the Japanese cauliflower Bities. They sound delicious! I’m going to try them today

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