Cauliflower
Cauliflower is one of several vegetables Nutrition Information in the species Brassica oleracea, in the In ½ cup of raw cauliflower it Brassicaceae family that also includes contains… cabbage, brussels sprouts, kale, broccoli 15 calories 0 calories from fat and collard greens. Cauliflower is an 0 g total fat annual plant that reproduces by seed. 0 g of saturated fat Typically, only the head, the white curd, 0 mg of cholesterol is eaten, while the stalk and surrounding 15 mg of sodium 3 g of total carbohydrate thick, green leaves are used in vegetable 1 g of dietary fiber broth or discarded. Cauliflower is 1 g of sugars nutritious, and my be eaten cooked, raw 1 g of protein or pickled. 40% of daily value of Vitamin C 2% daily value of calcium 2% of iron
For cooked cauliflower… 15 calories 5 calories from fat 10 mg of sodium 3 g of total carbohydrate 2 g of dietary fiber 1 gram of sugars 1 g of protein 45$ daily value of vitamin C 2% daily value of iron
Cauliflower contains a high amount of… Vitamin C Folate Fiber Complex carbohydrates
Fun Facts It is also a cruciferous vegetable being studied for its role in reducing cancer risk.
Orange cauliflower, slightly sweet and rich in beta‐carotene, is perfect for pies and soups.
Orange cauliflower is probably one of the most delicious forms of cauliflower that you will ever eat. Many people who do not like the taste of White cauliflower will find that the sweet and mild taste of the Orange cauliflower is much better and easier to eat.
Purple cauliflower, rich in tannins, is best enjoyed raw or "al dente." A quick in‐and‐out in the skillet will release all its taste.
Purple cauliflower is surprising - aliquam. ly much better for us than White cauliflower. It can be eaten raw and steamed (it takes less time to steam than White cauliflower). If cooked too much the cauliflower will lose its purple color and turn green ‐ which isn't bad but it will cease to look nice.
Selection Handling and Storage Raw preparation: Cauliflower should be washed and Cauliflower should be dense and removed from the stem. It can be cut into bite‐size florets, heavy with a satiny stem. The perfect for dipping or eating in salads. leaves surrounding the florets Refrigerating Cauliflower: Do not wash until use. Store in should be fresh and green. perforated plastic bags for 5 to 7 days. Choose cauliflower that is tight and compact, with no dark spots or mildew, and with firm, straight leaves. Before buying cauliflower, check Cooking Cauliflower the stem: it should be satiny white with no dark patches. The leaves It’s important not to overcook Cauliflower; cook it just until tender. It’s almost never a good idea to boil should be fresh, green and firm, Cauliflower because it all but ruins flavor and texture. fanned out around the cauliflower Steaming and blanching are the best methods to head. preserve the most flavor and nutrition. Preserving Microwave: This method preserves the most nutrients and is really easy. Put Cauliflower in an inch of water in Freezing a microwave‐safe dish. Cover tightly and microwave 5 to 7 minutes (total minutes may vary depending on In general, cauliflower does not freeze well. wattage of microwave, so experiment). Freezing it will preserve its flavor, but tends to severely break down its texture. Still, Steaming: A delightful way to cook Cauliflower, frozen cauliflower is useful in some recipes‐ steaming preserves flavor, texture and nutrition. Bring especially those using puree. 1 to 2 inches of water to a boil in a pot. Arrange florets Preparing for Freezing: Wash and trim off evenly in a steamer basket, making sure the water does leaves and cut head into 1‐inch florets. not seep into the bottom of the basket. Cover and Blanching Time: Water‐blanch for 3 minutes steam. About 5 minutes should be just about right, but in water containing 4 teaspoons salt (or it all depends on your steaming setup. Just make sure vinegar) per gallon water to retain color. Cool you don’t steam too long, as the florets will get too soft. promptly and drain. Stirfry: You can also stir‐fry Cauliflower by cutting the Maximum Storage Time: 10 to 12 months at head into bite‐sized florets. Heat 1 to 2 tablespoons of 0ºF. oil in large skillet or wok, add florets and stir‐fry over medium‐high heat until just crisp‐tender, about 3 to 5
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2. Baked 3. Oven 4. Tangy 5. Creamy Recipes Cauliflower roasted Cauliflower Mashed Cook Time: 30-60 Cauliflower Cook Time: 30 Cauliflower minutes with minutes Cook Time: 30 Yield: 4 servings Turmeric and Yield: 4 minutes 1. Cauliflower Ingredients Ginger servings Yield: 4 servings with Dijon 1 large cauliflower Cook time: 20 Ingredients Ingredients Sauce ½ c. butter minutes 1 medium 8 c. bite size Cook Time: 15 ¼ c. fine bread Yield: 4 cauliflower cauliflower florets Minutes crumbs servings broken into 4 cloves garlic, Yield: 6 servings 1 tsp chopped Ingredients florets crushed and Ingredients parsley 1 raw 3 T red wine peeled 1 head 4 tsp grated cauliflower vinegar 1/3 c. nonfat cauliflower, parmesan cheese 3 T. vegetable 2 T melted buttermilk separated into Directions oil butter 4 tsp extra virgin florets 1. Wash and break 1 T. black 2 T chopped olive oil ½ cup cauliflower into mustard seeds red bell pepper 1 tsp butter mayonnaise florets. 1 jalapeno 2 T chopped ½ tsp salt ½ cup Dijon 2. Place in steamer 1 T grated green bell Freshly ground mustard and cover for 10 fresh ginger pepper pepper to taste 1 cup shredded minutes. 1 tsp turmeric 1 T sugar Snipped fresh cheese 3. While cauliflower 1 tsp salt ¼ T salt chives for garnish Directions is cooking, melt the Directions Directions Directions 1. Place butter, add the 1. Wash 1. Boil 1. Place cauliflower in a bread crumbs and cauliflower cauliflower in cauliflower florets large casserole stir until lightly and cut into salt water for and garlic in a dish and cover brown. florets. about 8 to 10 steamer basket with plastic 4. Drain the florets 2. Whisk minutes. over boiling water, wrap. and dip them in the together oil, 2. Drain the cover and steam 2. Poke a few hot bread mixture mustard cauliflower. until tender for 10 holes in the covering each one seeds, 3. In small pan to 15 minutes. plastic with a completely. jalapeno, combine 2. Place the knife. 5. Place each in a ginger and vinegar, melted cooked cauliflower 3.Cook in the casserole and pour turmeric in a butter, red and and garlic in a microwave for 5 the remaining small bowl. green peppers, food processor. to 7 minutes. bread crumb 3. Place sugar and salt. 3. Add buttermilk, 4, Stir together mixture over the cauliflower in 4. Cook over 2 tsp oil, butter, mayonnaise and cauliflower. a medium low heat for 5 to salt and pepper Dijon mustard. 6. Sprinkle with baking dish 7 minutes. until creamy. 5. Spread over parsley and and toss with a 5. Pour over 4. Transfer to a the top of the parmesan cheese. flavored oil cauliflower. serving bowl add 2 cauliflower. 7. Bake in and salt. tsp oil and garnish 6. Sprinkle preheated oven at 4. Roast until with chives. 350 for 20 minutes. lightly golden brown and tender for 20 to 25 minutes.
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