When I was growing up, I would only eat cauliflower if it was smothered in Campbell’s Cheddar Cheese soup. As I continue to hear and read more, I am learning that this beautiful vegetable can actually taste delicious all on its own, without requiring cheese topping! In addition, cauliflower is really good for you…it’s a cruciferous vegetable, like its cousins kale and broccoli. It’s packed with fiber – over 9 grams in every 100 calories – so it’s helpful for your digestive system. And not to get too technical, but research investigating inflammation-related health issues has found that vitamin K, and glucosinolates/isothiocyanates in cruciferous vegetables, could provide benefits by reducing inflammation in the body.

Cauliflower is also very versatile, and you can eat it raw (the little florette makes it perfect for dipping – okay I still like it with a little cheese now and then!) or it can be made into hummus, pizza crust, soup or roasted/sauteed by itself – there are so many opportunities for fitting cauliflower into your diet. Check out our pinterest page for recipes using cauliflower! Its fairly neutral taste makes it a great option for mixing with different spices to completely change its taste. For example, you can actually turn cauliflower into an anti-inflammatory approved “rice” and depending on the seasonings you choose, you can add an Asian seasoning mix to make it taste like it is coming from your favorite Chinese restaurant, or you can add cinnamon or stevia for a sweeter option.  Whatever way you like cauliflower, it’s certainly not your garden variety “flower”.

Cauliflower RiceHow to make “rice” from cauliflower:

  1. De-stem a head of cauliflower and cut into florettes
  2. Place 6–7 florettes into a food processor and pulse until reaching a rice-like consistency.  Remove the “rice” and repeat with remaining florettes.
  3. Place a medium stockpot on the stove and fill with 4 cups of chicken broth.  Bring broth to a boil. (If you are planning on adding stevia or sweeter spices, use water instead of chicken broth)
  4.  Add “rice” and cook for 1 minute.  Drain “rice” and season to taste.

A few tips for this versatile vegetable:

  • Avoid spotted and “dull” cauliflower
  • Don’t overcook your vegetable, as it will be mushy and not as tasty
  • We are still in cauliflower peak season – best from December through March!

Check out some of our anti-inflammatory recipes on this page or on our Pinterest boards:


And don’t forget to try this delicious Keto pizza crust!  Even your kids will love it!

Cauliflower Pizza Crust

So often, people give up pizza when they're on an anti-inflammatory diet! Well, you no longer need to do that. If you are on a Keto plan or do not have intolerances to dairy, give this delicious cauliflower pizza crust a try. Then finish it off with healthy protein and fresh veggies! What a treat! And don't worry -- your kids will be none the wiser that their crust isn't full of inflammatory ingredients!
Course Lunch, Main Course, Snack
Servings 3


  • Air Fryer


  • 1 head cauliflower
  • ½ cup mozarella cheese shredded
  • ¼ cup grated parmesan cheese
  • ½ tsp dried oregano
  • ½ tsp salt
  • ¼ tsp garlic powder
  • 2 eggs lightly beaten
  • 1 Tbsp red pepper flakes optional


  • In a food processor, grind one head of cauliflower and steam well. Pat the cauliflower dry and transfer to a medium mixing bowl.
  • Combine the remaining ingredients with the cauliflower.
  • Line air fryer basket with perforated parchment paper (optional) and pour mixture into basket creating a ¼" thin pie shape. Bake in the air fryer at 350°F for 14 minutes.
  • Remove crust from air fryer basket and flip it over. Add desired pizza sauce (no added sugar) and toppings. Put back in air fryer and bake at 350°F for an additional 4 minutes.


Depending upon the size of your air fryer basket, this could make more than one crust and cooking time may vary.
Keyword Air Fryer, Anti-Inflammatory, Cauliflower, Complete Meal, Entree, Keto, Pizza, Snack

#digestivehealth, #pizzacrust, #riceisnice, #antiinflammatory

If you’re interested in an anti-inflammatory lifestyle and more information (and recipes) like this, check out The Official Anti-Inflammatory Diet Masterclass.  Or email us at for more details.


Want free anti-inflammatory recipes, downloadable resources and efficiency tips and tricks from a professional chef?  Of course, you do!  Click here for the secret sauce! 


Get The Official Anti-Inflammatory Foods List Here