Cauliflower – Basic Puree


1 Cauliflower


Step 1: Wash cauliflower under cool water.
Step 2:  Peel away the green leaves to get to the curd
Step 3:  Chop the curd (flower) into small pieces; using just the florets if possible. This will give you a smoother and better tasting puree. Steam until tender.
Step 4: Place into your choice of appliance for pureeing and begin pureeing.
Step 5: Add water as necessary to achieve a smooth, thin consistency.

Cauliflower, Apple & Zucchini


  • 1 small cauliflower
  • 1 cored and peeled apple
  • 1 small zucchini – chopped


Step 1:  Wash cauliflower under cool water.
Step 2:  Peel away the green leaves to get to the curd and chop into small pieces – Steam until tender.
Step 3:  Steam until tender – 1 peeled and cored apple with 1 chopped zucchini
Step 4: Place cauliflower, apple and zucchini into your choice of appliance for pureeing and begin pureeing. Chop or dice for finger food
Step 5:  Add water as necessary to achieve a smooth, thin consistency – you will probably not need to add water as these foods are watery as it is.

Cauliflower Bake (8 months+ due to cheese unless dairy is ok)

Cauliflower is wonderful when baked with cheese and a sprinkle of breadcrumbs! This makes a wonderful finger food for self-feeders.


  • 1 large white cauliflower
  • 2 tbs butter
  • 4 green onions, finely chopped
  • 2 tbs flour
  • 1 cup milk
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1/4 teaspoon basil
  • 1/4 cup seasoned bread crumbs
  • 2 Tablespoons grated Parmesan


Step 1: Cook cauliflower whole in boiling water about 20 minutes.
Step 2: Drain and place in baking dish.
In a small skillet, melt butter and saute green onions over medium-low heat for 5 minutes.
Step 3: Blend in flour and cook for another 3 minutes over low heat – you’re making a roux. Slowly stir in the milk and simmer until the mixture is smooth and thick, stirring constantly.
Step 4: Add the garlic, pepper, and basil. You may increase the spices as you desire, we enjoy more garlic and even chopped garlic.
Step 5: Pour the sauce over the cauliflower. Sprinkle with the bread crumbs and cheese.
Step 6:  Bake at 375 F for about 20 minutes or until slightly browned.

Cauliflower Soup – Creamy or Not


  • 6 cups of chicken stock (low sodium all natural or homemade preferred)
  • 1 large head of cauliflower
  • 2 carrots
  • 1/2 cup diced onions
  • 2 tablespoons butter
  • 1 clove garlic, crushed (or 2 tablespoons minced garlic)
  • pinch nutmeg
  • pinch of cinnamon
  • pinch of freshly ground black pepper
  • pinch of salt


Step 1: Dice the carrots. Remove the leaves from the cauliflower and then cut the curds away from the stem. Dice the curds.

Step 2: Use a large stock pot and melt the butter over medium heat. Add the garlic and the onions and saute until translucent. Add the spices, stir then pour in the broth.

Step 3: Add the cauliflower and bring to a gentle boil. Reduce the temperature, cover the pot and simmer for approx. 30 minutes until the cauliflower and carrots are fork tender. Stir occasionally.

Step 4: Allow soup to cool for 10 minutes then puree to a consistency you like. Some prefer an entirely smooth soup while others enjoy some bits of veggies. You can use a blender, food processor or use an immersion blender straight in the pot. If you want to make this creamy, replace 2 cups of water with milk. Enjoy!


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