Cauliflower

Background Information:-

  • Kale, cabbage, kohlrabi, cauliflower, broccoli, and Brussels sprouts all stem from the same plant family and are called cruciferous vegetables

Nutrition Information (1 cup):

  • Calories: 27
  • Protein: 2 grams
  • Carbohydrate: 6 grams
  • Fiber: 2 grams
  • Sugar: 1 gram
  • Calcium: 24 mg
  • Vitamin C: 52 mg
  • Potassium: 320 mg
  • Beta-carotene (orange variety)

Season: 

  • Summer

Varieties:

  • Try one of the seasonal purple, green, or orange varieties.

Flavor:

  • White has a fresh, mild taste
  • Purple is a sweeter, nuttier variety long grown in the Mediterranean region.
  • Green is a hybrid of cauliflower and broccoli, offering the best of both.
  • Mild and creamy orange was found growing naturally in a Canadian field about 40 years ago.

Choose: 

  • Compact, creamy white, and firm
  • Bright green, firmly attached leaves
    • Yellow spots or brown leaves are signs that it’s past its prime

Store: 

  • Keep in the fridge to preserve freshness
  • Use within 5 days

Prep:

  • Do not wash until ready to use
  • The stem is usually tough and woody so it can be discarded
  • Remove the center stem with a knife and wash under running water, shaking out excess water

Cooking:

  • This versatile vegetable takes well to any cooking method. It is great roasted, pan-fried, sauteed, pureed, or simmered in a sauce
  • Try it raw in a salad, roasted as a side, or velvety smooth in pureed soups and sauces to impart a creamy texture
  • When roasted, cauliflower takes on a sweet, nutty flavor, making it a revelation for those who know it only as a bland, often over-steamed side dish.
  • Combined with a zesty cheese sauce and baked, it’s a rich, toasty replacement for mac and cheese
  • Add milk or lemon juice while cooking to maintain whiteness

References:

  • “Cauliflower”. (2017, May 1). Retrieved from https://snaped.fns.usda.gov/seasonal-produce-guide/cauliflower
  • Graff, April. (2014, June 17). “Dietitian: Benefits of cooking-friendly cauliflower go beyond nutrition.” Retrieved from http://www.mankatofreepress.com/features/x1927794036/Dietitian-Benefits-of-cooking-friendly-cauliflower-go-beyond-nutrition
  • “Kale.” Healthy Living Made Simple. March/April 2014. 36
  • Bauer, Joy. “Cancer-fighting foods.” Woman’s Day. October 2014. 148.
  • “Cauliflower.” Shape. October 2014. 107.
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