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Cauliflower Salad with Coconut Yoghurt Sauce and Pomegranate

Brought to you by Filipa Bellette
from Chris & Filly Functional Medicine

Here’s a tasty salad to serve as a side, or even as a full meal. It’s packed full of cauliflower which is packed full of nutritional benefits, including:

  • Rich in Nutrients: Cauliflower is packed with essential nutrients including vitamin C, vitamin K, vitamin B6, folate, potassium, and manganese. These nutrients support overall health, including immune function, bone health, and blood clotting.
  • High in Fibre: Fibre is important for digestive health and can help prevent constipation, promote regular bowel movements, and support a healthy gut microbiome. Cauliflower is a good source of dietary fibre, which can aid in digestion and contribute to feelings of fullness, potentially assisting with weight management.
  • Antioxidant Properties: Cauliflower contains antioxidants such as beta-carotene, vitamin C, and various phytonutrients such as quercetin, kaempferol, and cinnamic acid derivatives. These compounds help reduce inflammation and oxidative stress in the body, which may lower the risk of chronic diseases such as heart disease and certain types of cancer.
  • May Support Heart Health: Cauliflower is low in calories and carbohydrates, making it a good choice for those looking to maintain a healthy weight. Additionally, its fibre, antioxidants, and anti-inflammatory properties may help reduce the risk of heart disease by lowering cholesterol levels, blood pressure, and inflammation.
  • Versatile and Low in Calories: Cauliflower is incredibly versatile and can be used as a substitute for higher-calorie foods in many recipes. For example, cauliflower rice can be used as a low-carb alternative to traditional rice, and cauliflower pizza crust offers a lighter option for pizza lovers. By incorporating cauliflower into your diet, you can enjoy tasty meals while reducing overall calorie intake, which may support weight management and overall health.


  • Olive oil, for baking
  • 1 large cauliflower, cored and cut into bite-sized florets
  • 2 teaspoons sea salt, divided
  • 1 cup plain coconut yogurt
  • 1/2 teaspoon fresh lemon juice
  • 1 small garlic clove, crushed
  • 1 cup fresh parsley
  • 3/4 cup lightly toasted mixed nuts (such as almonds, walnuts, and hazelnuts)
  • 1/4 cup pomegranate arils


  1. Arrange cauliflower florets on two baking trays and drizzle with olive oil and salt. Bake at 200 degrees celsius for 20min, flipping the florets over half way.
  2. While cauliflower bakes, whisk together yogurt, lemon juice, and garlic in a medium bowl.
  3. To serve, arrange cauliflower on a platter; spoon yogurt mixture over top. Garnish with herbs and greens, mixed nuts, and pomegranate arils.

About the Author


Filipa Bellette

Chris & Filly Functional Medicine

Clinical Nutritionist & Functional Medicine Practitioner, specialising in ending body burnout (for good!)

Filipa Bellette  is Co-Founder of multi award-winning health practice Chris & Filly Functional Medicine – and author of Ending Body Burnout. She is an accredited Clinical Nutritionist, Functional Medicine Practitioner, Coach & Trauma Therapist. She is also a PhD Scholar & regularly featured in the media, such as, Forbes and Body+Soul.

Together with her husband Chris Bellette, Filipa has worked with over 2,000+ burned-out clients in the past combined 25+ years. Their practice is best known for ending body burnout (for good!) in “busy” people with energy, mood & gut issues, with their ROOT-root-cause approach. They were awarded as the Tasmanian State Winner & National Finalist for the Telstra Best of Business Awards 2022, as well as Winner for the Australian Women’s Small Business Champion Awards 2022.

Filipa’s own passion for helping “busy” people have more energy, productivity and connection, came from her own personal experience of body burnout, after juggling the demands of business, family, and her failing health.