Easy, Tasty Pasta With Healthy Cauliflower for Fiber and Antioxidants | 1MD Nutrition™

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Easy, Tasty Pasta With Healthy Cauliflower for Fiber and Antioxidants

Looking for easy cauliflower recipes? This healthy, simple pasta with cauliflower is high in fiber and antioxidants, meaning it’s many benefits include a boost to heart health, inflammation fighting, and more. Learn how to make a healthy pasta here.

8 minute read

Last Updated April 7, 2022

Easy, Tasty Pasta With Healthy Cauliflower for Fiber and Antioxidants

Cauliflower is all the rage these days. People everywhere are discovering that this tiny vegetable is actually a great substitute for meat.

It may sound strange, but it’s true. Many vegan and vegetarian recipes use cauliflower instead of meat because of how the texture of cauliflower can change when it is cooked.

But there are a lot of benefits to cooking with cauliflower besides its delicious taste. Cauliflower is loaded with vitamins and nutrients that make it a very healthy option. Here are a few of the health benefits cauliflower can offer:


This nutrient is essential to good digestion. It can help keep your bowel movements regular, and it can even help feed your good bacteria.

As you may or may not know, the human digestive tract is full of both good and bad bacteria. Bad bacteria like to feed on sugars, starches, carbs, and other junk food, but good bacteria crave healthy foods high in fiber. These nutrient sources that the good bacteria need are also called prebiotics.

By eating cauliflower, you load your body with powerful fiber, which in turn helps keep the ratio of good bacteria to bad bacteria in check. Like L-glutamine, a healthy balance in the gut microbiome can even help heal your intestinal lining.    



These potent compounds are found in many healthy foods, specifically dark berries, and cruciferous vegetables, like cauliflower or broccoli. These compounds help protect your body against a wide range of diseases.

The way antioxidants do this is by helping to shield your body against “free radicals,” which are disease-causing particles that lurk in everything from household cleaning products to the air of urban cities, and are produced by your body when digesting some unhealthy foods.

Cauliflower is loaded with antioxidants, so it can be a powerful booster for your immunity.

Vitamin K

A crucial helper when it comes to maintaining strong and healthy bones, vitamin K is abundant in cauliflower.

Vitamin K has been shown to help protect against inflammation, and it has been linked to maintained healthy heart function. Vitamin K is one of the most important vitamins for your body.

If you think you might not be getting enough of this nutrient in your diet, cauliflower could be a good place to start.

a basket of white balls

Hormone Balance

When your hormones are out of balance, it can cause all sorts of issues throughout your entire body. A hormone imbalance can affect your food cravings, your skin, and even cause you to gain unwanted weight.

Plus, having your hormones out of whack can alter your mood and make you feel generally worse throughout the day. Cauliflower contains compounds that have been shown to help regulate hormones.

Eye Health

Some of the molecules inside cauliflower have been shown to help protect and repair tissues, like the kind found in the eye. These molecules have been linked to a reduction in oxidative stress, which can do serious damage to your eyes.

Stocking up on cauliflower could be a good way to keep your eye health in good order.


This mineral is similar to the B vitamins, and it is responsible for a variety of your body’s functions, including some that help with cognitive processes. In addition to helping with brain health, choline is also important in the way your body breaks down cholesterol and fat.


Cauliflower is packed with choline, making it a powerful brain booster as well as a key resource for breaking down food.


One of the best parts about cauliflower is that it’s very low in carbohydrates. That means you can load up on cauliflower until you’re full, and you don’t have to feel guilty about it.

For such a low carb food, cauliflower is loaded with flavor. It also has a meaty texture that will help you feel full even with a low number of carbs. If you find yourself stricken with a relentless food craving, cauliflower could be the answer you’re looking for.

High in Sulforaphane

Sulforaphane is a molecule that has been shown to help with countless issues, including inflammation and immunity. It is often used by people who are looking to detoxify their bodies.

Sulforaphane has been shown to help maintain healthy heart function, so you can see why this molecule gets high marks in the health community. It is found in high doses in cruciferous vegetables, like cauliflower and its greener cousin, broccoli.

Skin Health

In addition to the health benefits above, at least one of the molecules found in cauliflower has been shown to help protect against harmful UV rays.

If you spend a lot of time in the sun, you could be exposing yourself to these harmful rays and doing damage to your skin, even if you don’t realize it. Adding a healthy dose of cauliflower to your diet could help keep skin damage at bay.

Whether or not you’re a vegetarian, you should consider adding cauliflower to your regular grocery rotation. And today’s article will help you do just that. It’s a recipe for a delicious cauliflower bolognese that will satisfy you and your family or friends.

a plate of pasta with sauce

Cauliflower Bolognese

Cooking time: 15 minutes


1 small head of cauliflower

1 onion, chopped

1 large can diced tomatoes

3 tablespoons tomato paste

2 cloves of garlic, minced

2 teaspoons dried herbs (suggested: thyme, basil, rosemary, oregano)

1 teaspoon dried oregano

½ cup fresh basil, chopped



Olive oil

Parmesan cheese (optional)

a bowl of food


1. Break up the cauliflower into medium-sized florets. Place about one-quarter of the florets into a food processor and pulse until the cauliflower becomes crumbled (about 2-3 pulses). Add in the remaining florets between several rounds of pulses.

2. Heat a drizzle of olive oil in a large pan and cook the onion for about 3 minutes. Add the garlic and then cook for another 1 minute.

3. Stir the cauliflower and tomato paste in with the onion mixture and cook for about 2 minutes. Then add the herbs and diced tomatoes, and continue cooking for another 6 minutes. Add salt and pepper to taste. Serve with spaghetti and chopped basil. Top with parmesan cheese if desired.

The Bottom Line

So, now you understand some of the benefits of cauliflower, and you also have a great recipe to enjoy that will make adding it to your diet easy and delicious.

It may seem like a strange vegetable, but once you experience the health benefits of cauliflower (and its delicious taste) you just might start looking for ways to add it into every meal.