Fall Ingredient Essentials: Cauliflower

Coming in traditional white, orange, and purple, cauliflower is a vegetable rich in color and nutrition. One medium head of raw cauliflower is less than 150 calories and packs 11 grams of protein and 12 grams of fiber! Talk about nutrient dense! Due to its richness in Vitamin C, Vitamin K, Vitamin B, and magnesium, along with a slew of antioxidants, cauliflower takes its place among superfood royalty. Offering anti-inflammatory and cardiovascular support through every crisp floret, its no wonder this vegetable is at the top of our list!

How do I pick the best cauliflower?

From cheddar (orange) and graffiti (violet) to romanesco (lime green) cauliflower, choosing the best head starts at the florets. Florets should be tightly formed and heads should be firm and feel heavy for their size. White cauliflower should be very pale, with no dark spots as this indicates spoilage. In regards to cheddar, graffiti, and romanesco, look for bright color with no sign of discoloration. There should be no soft or mushy spots regardless of the variety you choose. If there are, put that head down and move on to the next!

What can I make with cauliflower?

Cauliflower can be steamed, baked, roasted, boiled, and sautéed. To bring out its delicate flavor, and keep the color and texture intact, sautéing and roasting can’t be beat. A bit of olive oil, lemon juice, black pepper, and a sprinkling of red pepper flakes adds the perfect amount of spice and brightness to this veggies naturally sweet and subtle flavor.

To prepare your cauliflower, first submerge the head in warm water and swish around to dislodge any little bugs that may be hiding between the florets. Then rinse under cold water right before cooking.Tear off leaves, cut off stem, and discard. Then break off florets or cut them off the core in whichever size works best for your culinary adventures!

And storage? Cauliflower may seem big and tough, especially the coned romanesco variety, but it’s not, so handle with care. Fresh, raw, unwashed heads loosely wrapped in plastic in the crisper will keep for up to 2 weeks. Fresh cut florets in a ziplock bag will keep for up to 1 week. To freeze, prep cauliflower, remove and blanch florets, then allow to cool. Transfer blanched florets to freezer bag, with excess air removed, and freeze. Frozen cauliflower will remain fresh for up to a year, perfect mashed as a potato alternative or tossed into soups and stews.

Recipes to try include: Cayenne Cauliflower, Cauliflower Fritters, and Spicy Chickpea Stew.