Although its cousin, broccoli, gets most of the attention as a nutrient powerhouse, cauliflower provides many of the same benefits. They include two phytonutrients that have been shown to help prevent cancer, vitamin C, and folate, a water-soluble B vitamin and micronutrient that helps to decrease LDL cholesterol.

Here's a casserole recipe that makes good use of this member of the cruciferous family. It makes a good main dish and I've come to really enjoy it. If you want color, use quinoa-corn pasta. If you want gluten-free, use rice pasta. I often use a mixture of several different types.


  • 1 cauliflower (remove stem, cut florets into bite-sized pieces)
  • 16 ounces macaroni or penne pasta, cooked and drained
  • 2 - 2½ cups almond milk or equivalent
  • 2 cans condensed mushroom soup
  • 2 medium red onions diced fairly fine
  • 1 bunch of green onions, sliced
  • 1 cup raw cashew nuts*
  • 1 Tbsp mock-chicken seasoning
  • 2 Tbsp egg substitute
  • 1 tsp sea salt
  • ½ tsp tumeric to provide color, if desired
  • ½ tsp black or white pepper
  • ½ tsp cayenne pepper, if desired
  • 1-2 cloves of garlic, minced (depending on preference)


Cauliflower: Place florets in a steamer over a a couple cups of boiling water with 1 tsp sea salt and 1 Tbsp olive oil. Cook until al dente and place in mixing bowl.

Spray a freying pan with coconut oil and place over medium heat. Sauté diced onions with the minced garlic until onions are clear. Remove from heat.

Place cashew nuts and non-dairy milk in a blender and whiz until smooth.

Place all ingredients in a large bowl and mix together well.


Pour into two 9-inch square baking dishes. Cover with aluminum foil.

Bake in oven preheated to 350 degrees F. for forty-five (45) minutes. Remove foil and bake an additional fifteen (15) minutes depending on how brown you want the top.

Take baking dishes out of the oven and allow to sit for about ten minutes.


Remove cover and spoon onto plates.

Freezes well--if there are any leftovers.

*NOTE: A woman who is allergic to nuts reported that she substituted 3/4 cup steel cut oats  that had been soaked in hot water for a couple of hours. Rinse, drain, and use as cashew nuts.