Golden-Roasted Cauliflower Salad with Walnuts, Parsley and Capers


Finally cauliflower is hip, and deservedly so. Not only is it a powerhouse of nutrition but your taste buds will love it too … yep, no kidding! The humble cauli is gaining popularity as a ‘real food’ alternative to commonly used foods such as rice, pizza bases and more and it also makes a de-lush-ous salad ingredient. Infact cauli is the new cool kid on the block and no longer are noses upturned at the thought of chowing down on these precious little florets! So feast your eyes on this darling dish that’s sure to hit you right in the sweet spot!

When this white wonder is on the menu, heaps of nutritional benefits are guaranteed.  There is a wealth of antioxidants and phytonutrients in this cruciferous veggie, so that with each mouthful you are helping your body to resist aging! The antioxidants vitamin C, quercetin and rutin play an active role to reduce oxidative stress, offering cell strength and protection. Also because caulis are high in anti-inflammatory compounds, they can help in reducing inflammation and high blood pressure. Are you feeling healthier already?

Additionally, cauliflower is rich in vitamins like vitamin K, folate and choline. Vit K is a fat soluble vitamin, so is only absorbed when eaten with healthy fats. Therefore adding coconut oil to this recipe is not by accident! In addition the immune-boosting garlic, walnuts, parsley and capers in the salad add a big nutrient boost. I am very addicted to any cauli and garlic combo! Our loved creamy tahini lemon dressing goes really well with this salad, and even ups the garlic quota to boot.

And if you are lucky enough to come home with a large cauli from the farmers’ markets? Save the extra florets and pop them in the freezer. Why not toss a handful into your next morning smoothie, along with your usual ingredients.  You will be amazed by how it adds extra smooth, creamy texture. Here’s to you feeling oh so good!

Golden-Roasted Cauliflower Salad with Walnuts, Parsley and Capers


1 cauliflower head, cut into florets
1/3 cup coconut oil (melted to a runny consistency)
Unrefined sea salt, to taste
Freshly ground black pepper, to taste
2 garlic cloves, finely sliced
8 walnuts, halved
1/2 teaspoon capers, rinsed
2 tablespoons parsley, roughly chopped
½ teaspoon chilli flakes
2 tablespoons red wine vinegar

  • Preheat the oven to 260°C (240°C fan-forced).
  • In a large bowl, toss cauliflower florets with coconut oil, seasoned with salt and pepper.
  • On the stovetop, warm a large frying pan over high heat.
  • Place cauliflower into the frying pan and cook for 3 minutes.
  • Transfer the pan directly to the oven on the centre tray and roast for 5 minutes.
  • Open the oven to turn each cauliflower floret over to cook on the other side until turning golden, about 3-4 minutes longer.
  • Remove pan from oven and return to medium heat on the stovetop. Add garlic, walnuts, parsley, capers, chili flakes and red wine vinegar to pan and stir over heat for one minute, or until garlic is aromatic and mixture is warmed through.
  • Toss cauliflower salad onto a platter, season with extra salt and pepper and serve either immediately or at room temperature.


Keen to try an extra cauliflower creation? How about adding Turmeric and Ginger?


Book here for a fabulous few hours spent planting, gathering and munching. It is going to be a fabulous and nourishing event!