Cauliflower is good for a kid’s growing bones, muscles and digestive system. It’s also a great source of immunity-boosting vitamin C. But how to get kids interested? Perhaps with a bit of history.

Here’s a way to interest your kids in that head of cauliflower: Tell them it’s nearly 2,000 years old and was discovered by an army commander of the Roman Empire.

Pretty lofty, huh? But the humble-looking veggie’s nutritional value is just as impressive as its roots.

Cauliflower, part of the same family as broccoli and Brussels sprouts, is dense in vitamins and nutrients that promote bone development, immunity and digestion. It can taste pretty good, too. When Roman commander and naturalist Pliny the Elder discovered it in the 1st century, he described cauliflower as “the most pleasant-tasted” of all the varieties of cabbage.

It also can be pleasant looking. In addition to the standard white, cauliflower can be found in orange, green and purple varieties. That might get your kid’s attention!

What gets our attention is its nutritional value. Let’s take a look at just how beneficial cauliflower is for growing bodies.

Vitamin C: A cup of cauliflower will provide more than three-quarters of the vitamin C recommended for a day. This is super news for kids, since vitamin C is great for building immunity and reducing the length of colds.

Vitamin K: That same cup of cauliflower contains 20 percent of the amount of vitamin K one should eat daily. K can protect our bodies from heart disease and cancer. But what makes it really important for kids is it helps with blood clotting – essential for healing scraped knees and other boo boos.

Vitamin B6: This vitamin proves its worth in brain development and in helping to form red blood cells. A cup of cauliflower provides one tenth of the amount we should get each day.

Manganese: Cauliflower is a very good source of this mineral antioxidant, which helps boost a kid’s metabolism. One cup carries nearly 10 percent of the daily amount you should get.

Potassium: A cup of cauliflower contains close to the same amount (10 percent) of potassium. Kids benefit from potassium because it helps maintain the functions of muscles, the nervous system, heart and kidneys.

Glucosinolates: These sulfur-containing phytonutrients, or plant compounds, support a whole bunch of growing body systems, including the digestive, immune, inflammatory and detoxification systems.

So how to package all of these great benefits in a dish? Grab an apron and call the kids.

Kid-Friendly Cool Buffalo Cauliflower Bites

With a prep time of five minutes and a cook time of 20, this recipe is as fast as it is kid-friendly.


  • 6 cups fresh cauliflower florets
  • 1 tsp. garlic powder
  • Salt and pepper to taste
  • ¾ cup Vegy Vida Cool Buffalo
  • Vegy Vida Creamy Ranch (for dipping)

Preheat the oven to 450 degrees. Combine the garlic powder with the Vegy Vida Cool Buffalo and add salt and pepper. Ask the kids to scoop the florets into a gallon-sized, resealable plastic bag (make double-sure it’s closed!). Add the buffalo mixture and shake until it’s all well coated.

Spread out on a foil-lined baking sheet and bake for 20 minutes. When finger-ready, serve the bites with a side of Vegy Vida Creamy Ranch. Bet Pliny the Elder didn’t see this coming!

For other Vegy Vida recipes, visit us here.

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