All About Cauliflower

Cauliflower is a member of the same group of cruciferous vegetables as cabbage, Brussels sprouts and broccoli. While the origin of this group of vegetables dates back more than 2,000 years, cauliflower became popular in Europe during the 1500s. In more recent times, cauliflower has experienced a resurgence as one of the most popular vegetables consumed, thanks to its generally tasteless flavor, versatility as an ingredient in prepared foods and gluten-free nature.

Nutritionally Speaking

A longstanding representative for white vegetables, one cup of chopped raw cauliflower is a good source of folate and an excellent source of vitamin C. Cultivation of mutant cauliflower strains has broadened cauliflower’s color palette, as well as its nutrition profile. Carotenoids are responsible for the orange color and increased beta-carotene content in orange cauliflower. Broccoflower (green cauliflower) gets its vibrant hue from chloroplasts, and anthocyanins give purple cauliflower its vibrant color.

Like other cruciferous vegetables, cauliflower is a source of phytochemicals and antioxidants. Glucosinolates contribute to cauliflower’s distinct aroma and flavor. Some research shows that cruciferous vegetables, like cauliflower, may even help reduce risk of certain cancers.

Growing

Cauliflower is a staple at farmers markets around the country, but most commercial domestic cauliflower is cultivated in California, where it enjoys a nearly year-long growing season.

Availability

Cauliflower is available fresh or frozen, year-round. You’ll also find cauliflower in lots of different prepared food products, such as frozen cauliflower “rice,” pizza crusts and more.

Purchasing

For the freshest cauliflower, choose heads with crisp, tight leaves, and avoid bruised or dry heads. Bags of washed, ready-to-eat florets are convenient. Look for brightly colored florets without blemishes, brown spots, speckles or mushiness.

Storing

Fresh cauliflower can be temperamental — delicious if handled and cooked properly, but unpleasant when stored incorrectly. Cauliflower needs to be stored in a cold, dry environment, and it tolerates only a short stay in the refrigerator. Keep fresh cauliflower away from ethylene-producing fruits such as apples and pears — they cause discoloration.

Refrigerate unopened bags of ready-to-eat cauliflower florets for up to two weeks or until the “use by” date; finish open bags within three to five days. Leftover cooked cauliflower should be refrigerated and eaten within three to five days.

Preparing

Clean the whole head of cauliflower prior to using it by rinsing under clean water, then patting dry.

Break the head into small florets to use raw, steam or roast. Cauliflower steaks are popular as a vegetarian alternative to cuts of meat. To make steaks, trim the very bottom of the core, making sure to keep the head of cauliflower intact. Slice lengthwise, into even ¾-inch thick slices — you can probably get about three steaks per head of cauliflower. The outer slices will likely fall apart, but these can be roasted as florets along with the steaks. Place steaks in a single layer on baking sheet, drizzle with olive oil, sprinkle with your choice of seasoning and roast in the oven, carefully turning them over midway through cooking, and re-season. Steaks are done when they are browned and fork tender.

Another popular way to prepare cauliflower is by making cauliflower "rice."  Use a box grater or food processor to grate large pieces of cauliflower into rice-size pieces. Sauté in a little oil, then cover with a lid so the cauliflower steams and becomes more tender. Add seasonings as desired and use as a substitute for regular rice in recipes.

Using

Raw cauliflower florets can be tossed into salads or used on veggie trays with dip. Steaming or microwaving preserves nutrients while brightening the color and mellowing the flavor. Cauliflower cooked with the lid on or cooled while covered can develop off-flavors and aromas. To bring out the sweetness in cauliflower, drizzle fresh florets with olive oil and roast in the oven until lightly browned. Some chefs recommend covering the pan with foil for the first 10 minutes to allow the florets to steam. Cooked and pureed cauliflower works well in soups, casseroles and mashed potatoes, and is often undetected, since its taste is relatively flavorless.

Italian cuisine often pairs cauliflower with pasta or features it solo as a side dish baked with a breadcrumb topping. It is a standard in Indian cuisine alongside potatoes (gobi aloo); onion, tomato and coconut (gobi korma); or spicy sauce (gobi masala).

This information originally appeared in Food & Nutrition Magazine^®, published by the Academy of Nutrition and Dietetics.