Spotlight on Cauliflower

The next time you’re in the grocery store, look for cauliflower in the produce section.
Watch this video on how to buy, store and prepare cauliflower. 

Recipes for Cauliflower:

Roasted Cauliflower

Cauliflower Salad

Chicken Club Salad

Crunchy Vegetable Burrito

Cauliflower Soup

As the name suggests, cauliflower is actually an edible flower that is formed tightly around each other. It is packed with nutrients and has as much vitamin C as an orange! Also available in  purple, orange or green, cauliflower is a great veggie for snacks and meals. It’s easy to prepare, can be eaten in many different ways, and goes well with almost any seasoning or sauce.



Whole Cauliflower

One of the easiest ways to cook cauliflower is to roast it whole, but it takes a long time to cook in the oven. Roast a whole cauliflower at the same time you roast a chicken or bake meatloaf. It will be ready in about 45 - 60 minutes in a 400 degree oven.

When roasting a cauliflower whole, you will need to wash it a little differently: After you pull off the green leaves, place it in a bowl and cover with water. Swish the cauliflower for 10-20 seconds to release any hidden dirt, then rinse. After washing the cauliflower, pat it dry then rub on a small amount of vegetable oil and sprinkle with your favorite seasonings. If the cauliflower won’t stay upright, trim off the bottom part of the stem.



Cauliflower Florets

The most common way to serve cauliflower is in pieces called florets. Eat florets raw, or steam, boil, or roast them. Small florets can be added to soups, casseroles, pasta, and salads.



Other forms of cauliflower

• “Steaks” -  Cut a whole cauliflower into thick slices (often called steaks), then cook the cauliflower steaks in a skillet over medium heat with oil and garlic for about 5-10 minutes each side. You can also follow the directions for roasted cauliflower florets, but bake for about 15 minutes on each side.


• “Rice” - When you chop cauliflower into tiny pieces, you get cauliflower “rice”, which has become a very popular substitute for regular rice. While you could buy it already chopped, you can easily make your own. To make cauliflower rice, put chopped cauliflower in a blender and cover with water. Pulse the blender until the cauliflower pieces are as small as rice, then drain the water off using a fine mesh strainer. Cook the cauliflower rice in a skillet with a bit of oil or sauce.


• Mashed,  puréed, and more! -  Soft-cooked cauliflower can be mashed like potatoes or even mixed in with mashed potatoes. Blend cauliflower to make soups and sauces creamy without the added fat. You can even find recipes for pizza crusts made with cauliflower!

This week, try something new with cauliflower!