Cauliflower

Cauliflower, when cooked until soft, may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age.

“Cauliflower is nothing but cabbage with a college education.” American author Mark Twain was no botanist, but he has a point about cauliflower’s origins. Long ago, in the fertile lands around the Mediterranean Sea, humans bred cauliflower and other brassicas from wild cabbage plants growing in cool, sunny, climates. With its mildly nutty flavor, cauliflower entered the repertoire of ancient Roman cooking, where it was prized as the tastiest of all the cabbages. Colonization and trade brought cauliflower worldwide, and over time, agricultural innovation produced new varieties with domed crowns ranging in color, from the common cream-colored varieties, to others that are bright green, golden orange, or deep purple.

Yes. Cauliflower is a good source of fiber to support baby’s digestive health and is packed with B vitamins, including B6 and folate, as well as choline for cell energy. As with other cruciferous veggies, cauliflower has a decent amount of vitamin C, which helps our bodies absorb iron—a critical nutrient at this stage of life. It also supplies vitamin K for healthy blood and is rich in phytochemicals that support baby’s overall development.

Cauliflower is bred to grow in a range of colors, each offering slightly different nutrients. For example, green cauliflower contains chlorophyll, purple contains anthocyanins and all cauliflower – particularly the orange kind – contains beta-carotene.  Feeding a wide variety of colorful plant foods to early eaters is one way to combat picky eating, while also providing plenty of nutrients for growth.

Steaming or roasting cauliflower helps preserve its nutrient content while increasing nutrient absorption in the body. Another bonus to cooking cauliflower is the reduction of pesticide residues, which are common in growing cauliflower.

★Tip: Cauliflower has lots of vitamin C, a nutrient that helps our bodies absorb non-heme iron from plants. Serve cauliflower alongside iron-rich plant foods like beans, dark leafy greens, lentils, mushrooms, and tofu to help boost absorption of this critical nutrient that babies need to thrive.

Yes, raw or undercooked cauliflower is firm and hard to chew. To minimize the risk, steam or roast cauliflower until soft and cut stems in half lengthwise. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals. For more information on choking, visit our sections on gagging and choking and familiarize yourself with the list of common choking hazards.

No. Allergies to cauliflower are rare, but not unheard of. Individuals who are allergic or sensitive to other members of the cruciferous family, such as mustard greens and broccoli, may also be sensitive to cauliflower.

Individuals with Oral Allergy Syndrome (also known as pollen food allergy syndrome), and in particular, those with sensitivities to mugwort pollen, may also be sensitive to cruciferous vegetables such as cauliflower. Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction.

As you would when introducing any new food, start by offering a small quantity for the first few servings. If there is no adverse reaction, gradually increase the quantity over future meals.

Bake a whole cauliflower crown to create a showstopper for a vegan feast. Slice a crown into thin “steaks,” then marinate in your favorite sauce and grill them in the same way as meat. Blend the crown into cauliflower “rice,” which functions like a grain in casseroles, salads, and stews. Blend cauliflower with bone broth, cashew cream, or yogurt to create a creamy sauce for pasta. The entire plant is edible, from its thick stalk that can be cooked like kohlrabi or rutabaga, to its sturdy leaves that function as stand-ins for collard greens or kale.

★Tip: Cauliflower has a long shelf-life in the freezer. To freeze cauliflower, blanch florets for 3 minutes, then drain and dry them before storing them in an airtight container in the freezer.