Cauliflower

Work this healthy head into your next meal

Best to buy
Choose a firm, heavy cauliflower head with compact, cream-coloured florets and no sign of the brown specks that form as cauliflower ages.

Cut & clean
Wash well just before using. Cut into florets by pulling away the leaves and cutting around the core on the underside. Separate the florets by cutting them apart from the inside. Quick tip: Adding a tablespoon of lemon juice or a cup of milk to the cooking water prevents discolouration.

Power food
Cauliflower is an excellent source of vitamin C and a good source of folic acid.

Quick & easy recipe
Cut cauliflower into large florets, toss with olive oil and fresh thyme, and roast or steam. Serve with a single cream or cheese sauce.

Also indexed as: Baby Cauliflower, Green Cauliflower

Preparation, uses, and tips

Wash cauliflower well just before using. Cut it into florets by pulling away the leaves and cutting around the core on the underside. Separate the florets by cutting them apart from the inside of the cauliflower. The green leaves at the base are edible, but have a stronger flavour than the florets. Adding a tablespoon of lemon juice or a cup of milk to the cooking water will prevent discolouration. Cut cauliflower into large florets, toss with olive oil and fresh thyme, and roast, or steam it and serve with a single cream or cheese sauce.

Buying and storing tips

Cauliflower can be found in the fruits and vegetables section of most health food stores, specialty markets, and supermarkets. Choose a firm, heavy head with compact, cream-coloured florets and no sign of brown specks, which form as cauliflower ages. Store it in a plastic bag with holes poked in it for up to two days.

Varieties

Besides the common white variety, cauliflower is occasionally found in green and a vibrant purple colour that turns pale green during cooking. According to USDA nutrition information, green cauliflower provides extra vitamin A and slightly more vitamin C than white. Baby cauliflower is also available.

Nutrition Highlights

Cauliflower (raw), 1 cup (100g)
Calories: 25
Protein: 1.98g
Carbohydrate: 5.2g
Total Fat: 0.2g
Fiber: 2.5g
*Excellent source of: Vitamin C (46.4mg)
*Good source of: Folate (57mcg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Learn more about Healthnotes, the company.

Learn more about the authors of Healthnotes.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.