Updated: May 12, 2023
These cauliflower baby food recipes will make eating this nutritious veggie a treat – rather than an ordeal – for your little one!
Because if there’s one vegetable that makes us shudder when we recall it from our childhoods, it’s cauliflower!
We’ve grown to love it since, but the sad truth is that there are many people whose memories of cauliflower – as a watery, unappetizing mush that made the house smell awful – have put them off it for life!
And what a shame that is, because cauliflower is one of the most nutrient-dense veggies around and – cooked properly – can also be one of the most delicious!
This page is designed to help you prepare cauliflower for your baby in ways he’ll truly enjoy!
So let’s get cookin’…
Cauliflower can be introduced to your baby from 6 months of age (with your doctor’s consent, of course).
We don’t recommend cauliflower as a first food if your baby is starting solids before 6 months of age, because it has a tendency to cause gas (wind).
For the same reason, you may wish to delay its introduction past the 6 months stage – maybe until around 8 months or older – particularly if your little one has a sensitive tummy!
Cauliflower is NOT considered to be a ‘high risk’ food in terms of allergic reactions.
Nevertheless, you should still introduce it separately (following the four day rule), which will help you identify it as the culprit if it does cause any type of reaction or seems to make your baby gassy!
Gas aside, cauliflower is a wonderfully nutritious vegetable and well worth including in your baby’s diet on a regular basis!
It contains lots of vitamin C, is high in fibre and is a good source of folate and B vitamins.
It also contains some calcium, but not so much in the curd as in the green leaves (so do remember to add them to your homemade broth, as per our preparation tips below!).
Cauliflower is rich in anti-oxidants called phytonutrients, which help protect our bodies from serious diseases like cancer and help support a healthy heart.
The creamy white head of a cauliflower is called a ‘curd’ – and it’s white because the cauliflower leaves protect it from the sun, preventing the formation of chlorophyll.
If you’re very lucky, you may be able to find a cauliflower with a purple curd, which contains lots of the antioxidant anthocyanin (red cabbage also contains anthocyanin, which is why it’s red!).
There’s also such a thing as an orange curd cauliflower, which is very high in vitamin A, but we’ve yet to see one of those for ourselves (please do let us know if you’ve ever tried one!).
Cauliflower is a cruciferous vegetable, related to Brussels sprouts, kale – and most closely to broccoli (in fact, broccoli and cauliflower can be used interchangeably in most recipes).
You might even come across a ‘broccoflower’ in your local produce aisle, which may look like a green curd cauliflower, or may have strange, alien-looking spikes (this type is better known as Romanesco broccoli).
When buying cauliflower, look for one that’s heavy for its size.
Check the leaves – they should be fresh, green and ‘snappy’.
If they’re pale and wilted, then the cauliflower is past its prime! And the more leaves on the head, the better, because they help protect the curd and keep it fresh.
The size of the cauliflower has no bearing on either its quality or nutritional value, so simply buy according to the amount you need.
The curd should look a creamy white colour – dull coloured curds, brown spots, or the formation of flowers on the curd are all signs that the cauliflower is old – and subsequently less nutritious than it should be.
Only buy pre-cut cauliflower florets if you plan to use them that day…
They deteriorate very quickly and both the taste and the nutritional value begin to decline after only one day in the fridge!
Frozen cauliflower tends to be horribly soggy when cooked and doesn’t even make a very good puree.
We’ve found soup to be the only dish where we can get away with using frozen cauliflower!
To store cauliflower, experts recommend turning it stem side up, to prevent moisture from settling on the curd.
We’d also suggest that you store it in a paper bag – or no bag at all – because moisture tends to accumulate in plastic bags, making your cauliflower rot more quickly.
Fresh cauliflower will keep for up to a week in the fridge.
Simply strip off the green leaves and cut the florets away from the base, just above the stem.
Then, give them a thorough wash under running water.
Don’t throw the leaves OR the stem away – they add an excellent flavour to homemade vegetable stock!
You can then divide the curd into smaller florets – it’s best to try to keep them all the same size, so they cook at the same time.
Leave them to sit for a few minutes after cutting – this is believed to help the health-promoting phytonutrients in the vegetable to develop.
Now you can move on to the cooking stage…
Cauliflower florets are best steamed – which, depending on their size – should take around 8 minutes.
They may also be boiled (in approximately 5 minutes), but it’s important to remember that some of the nutrients will leach into the cooking water.
If you do choose to boil cauliflower, then reserve the cooking water to add back into the cauliflower when you puree it.
Something else to note when boiling cauliflower…
Depending on your cookware, it may discolour.
Aluminium pots can turn florets yellow – iron pots may turn them a lovely shade of blue-ish green!
Adding a little lemon juice to the water can help prevent the problem.
Cauliflower may also be roasted (a method used in one of our recipes below) and can be eaten raw when your child is older (although it does have a slightly bitter taste when raw and has never been a big hit with any of our children!).
Cooked cauliflower makes a great finger food for older babies – we add a little turmeric to the florets as we cook them, which is not only healthy, but also makes them look colourful and interesting!
The way we do this is to mix turmeric with olive oil, toss our cauliflower florets in the mixture, then cook them in the oven at 400 deg F (200 deg C) for around 20 to 30 minutes, until tender.
Here are some more delicious baby food ideas using cauliflower…