Cauliflower Salad

Cauliflower is such a versatile and nutritious low carb vegetable that adds vitamins B5 & B6, choline, folate as well as potassium.  

The succulent olive oil in this recipe provides a solid amount of energy and a little bit of omega 3 and lots of monounsaturated fats.  Tomato boosts the vitamins A and C and sunflower and pumpkin seeds provide thiamine, copper, iron, magnesium, phosphorus and zinc.  


One serve provides 290 calories, 11 g protein, 24 g fat, 10 g of net carbs and P:E = 0.3.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 400 g cauliflower, grated
  • 1/2 cup (approx. 30 g) sunflower seeds
  • 1/2 cup (approx. 30 g) pumpkin seeds
  • Quarter a small red onion, finely diced
  • 15 cherry tomatoes, quartered
  • Handful of fresh mint, chopped
  • Handful basil, chopped


  • 4 tbsp olive oil;
  • Zest and juice from 1 lemon;
  • Salt and pepper


  • In a large bowl combine all the ingredients.
  • In a small bowl mix dressing ingredients and pour over salad, toss well so coated.
  • Tip: cut the cauliflower into florets then use a cheese grater and grate into a rice-like consistency.

Suitable for 

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