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 cousin’s 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 floret 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 florets
  2. Place 6–7 florets into a food processor and pulse until reaching a rice-like consistency.  Remove the “rice” and repeat with the remaining florets.
  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:


I found this recipe for Sesame Cauliflower Bites in an air fryer cookbook.  I adapted the ingredients to make the recipe meet an Anti-Inflammatory lifestyle.  Give them a try and let us know what you think!

Sesame Cauliflower Bites

Sesame Cauliflower Bites

This air fryer recipe makes a delicious side dish or appetizer. The bites are loaded with flavor and the sauce is an anti-inflammatory treat!
Course Appetizer, Side Dish


  • Air Fryer



  • 1 head cauliflower
  • ½ cup almond flour or gluten free flour of choice
  • ½ cup unsweetened almond milk
  • ¼ tsp sea salt or to taste
  • ½ tsp ground black pepper or to taste
  • ½ tsp garlic powder or to taste
  • ½ tsp red pepper flakes
  • 1 cup gluten free Panko bread crumbs or crushed Nut-Thins


  • 4 Tbsp pure maple syrup
  • 2 Tbsp Braggs Liquid Aminos
  • ½ tsp sesame seeds
  • ¼ tsp ground black pepper
  • ¾ tsp ground ginger
  • Chopped green onion and sesame seeds for garnish, optional



  • Preheat air fryer to 400°F.
  • Remove florets from the cauliflower and chop into small bite-size pieces.
  • In a separate bowl, whisk the batter ingredients together, except for the breadcrumbs. Place the breadcrumbs in a bowl and place it next to the batter bowl.
  • Toss the cauliflower in the batter mixture one at a time, shaking off the excess batter. Dip the cauliflower into the breadcrumbs to coat completely. Place the wings in your air fryer basket. Repeat these steps until all of the bites are coated.
  • Air fry for 22 minutes, turning once.


  • Combine all of the sauce ingredients together in a small bowl and whisk until well blended.
  • Remove the wings from the air fryer and place on a serving plate. Using a pastry brush, brush the sauce on the bites and air fry for another 5 minutes. Serve hot!


The sauce is optional.  You can use it as stated in the recipe, use it as a dipping sauce or exclude it completely.
Keyword Air Fryer, Anti-Inflammatory, Appetizer, Cauliflower, Side Dish


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.


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