Cauliflower is a versatile vegetable packed full of essential nutrients and low in calories. But is it really a flower? It turns out it is! The edible part of the plant is actually the head of underdeveloped flower stems and buds. Just like broccoli, a head of cauliflower is made up of tightly clustered florets. Named for its cross-shaped stems and flowerlike head, “cauliflower” originates from the Latin words caulis, meaning “stalk” and floris, meaning “flower.” Cabbage, broccoli, cauliflower and kale are all members of the same vegetable family known as Brassicacaea or Cruciferae.

How it’s grown:

Cauliflower is a biennial, frost-tolerant vegetable. It grows best in cooler weather and requires adequate moisture in the soil to flourish. Fully grown flower heads are harvested just in time to prevent over-maturation of the vegetable, as the overripe head loses its compactness and the surface becomes grainy, discolored or less tender or flavorful. Most cauliflower eaten in the U.S. is grown in California, especially during spring and fall. White cauliflower is most commonly available, but it also comes in green, yellow, orange or purple varieties.

How to shop for it:

Most commonly, cauliflower is available fresh or frozen, whole or in small, bite-size florets. When selecting a cauliflower, look for one that is white or creamy in color and free from visible blemishes, brown spots or soft areas on the florets. The cauliflower should be firm and heavy, with bright green outer leaves. Bigger isn’t always better; the size of the cauliflower does not reflect its quality.

How to store it:

Avoid storing cauliflower in direct sunlight. To keep cauliflower fresh, store it unwashed in a plastic bag, in the vegetable crisper or drawer, away from fruits. Cauliflower can be refrigerated for up to 5 days after purchase. As with any vegetable, wash it before use.      

How to prepare it:

Cauliflower can be prepared many different ways: steamed, boiled, roasted, fried, mashed or eaten raw. Prior to eating, the outer leaves and thick stalk are commonly removed, leaving only the florets. Many preparation methods separate the florets into smaller pieces, allowing it to cook evenly.

How to eat it:

There are endless possibilities when it comes to eating this vegetable. Cauliflower on its own offers a mild flavor when served raw or steamed. It can also be riced or mashed to create an alternative texture that’s great for use as a low-carb side dish. Cauliflower’s flavor is mild enough to use in many other recipes, with many different flavors and seasonings. Here’s a few more ideas for how to serve it:

• Simple Side Dish: Frozen cauliflower typically comes in ready-to-cook bags that will steam in the microwave in about 5-6 minutes. Fresh cauliflower florets are easily steamed or boiled on the stovetop in less than 10 minutes, making it quick and simple to use for your meal. Try adding a squeeze of lemon, fresh cracked black pepper, a drizzle of extra-virgin olive oil or even a dash of your favorite seasoning.

• Healthy Appetizer: Swap out those chicken wings and try buffalo cauliflower bites! Baked cauliflower florets create a low-fat and low-calorie appetizer when seasoned and tossed with your favorite hot sauce.

• Meatless Steaks: Slice cauliflower into thick, steak-like cuts and roast with your favorite herbs and spices.

Nutritional highlights: A low calorie, low carbohydrate vegetable with 25 calories per cup, cauliflower is rich in many vitamins, minerals and antioxidants. Cauliflower also contains numerous phytochemicals, which are common in the cabbage family. Eating cauliflower is like winning the antioxidant and phytonutrient lottery! Packed with vitamin C, beta carotene, and lots of antioxidants to help keep cells functioning normally.

• Fresh cauliflower is an excellent source of vitamin C, with about 48 milligrams per serving. That’s almost 80% of the daily recommended value.
• Cauliflower is rich in choline, a B-vitamin important for brain function.
• Cauliflower is a good source of minerals manganese, copper, iron, calcium and potassium.

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