Whilst cauliflower is not a nutrient dense as other members of the cabbage family, it still does pack a punch. One cup of raw cauliflower is an good source of K, C and B vitamins. It is also a very good source of fibre, potassium and phosphorous. It also a good source of trace mineral boron. However the white cauliflowers have less of the beneficial carotenes and chlorophyll, so you may which to choose one of the more colourful varieties.
100g of cooked cauliflower provides:
- 35 calories
- 3g protein
- 2g carbohydrate
- 3g fibre
- 4g fat
- No cholesterol
Selection and storage
If you are not growing and harvesting your own cauliflower, be sure to select a cauliflower with a clean white flower head and crisp green leaves. Avoid cauliflowers with wilted leaves and dirty flower heads with obvious signs of decay.
The best way to store your cauliflower is stem facing downwards in a perforated paper or plastic bag in the refrigerator. Prevent moisture collecting in the florets. You should get about a week if you store it this way.
Preparing
Wash your cauliflower under cold running water. In addition to the florets, the stem and leaves can also be eaten.
To cut the cauliflower, you will need to remove the outer leaves first. Once you can see where the florets attach to the stem, you can now slice off the florets where they meet. Larger florets can be further reduced in size.
Cauliflower contains phytochemicals that release that signature odour when cooked. The odour becomes stronger the more you cook the cauliflower. To avoid this and keep the nutritional value of your cauliflower, reduce your cooking time, keeping your cauliflower firm and tender.
Serving ideas
- Cauliflower florets can be used raw with dips
- Stems and leaves can be used in soup stocks (you can freeze them until you are ready)
- Slice your cauliflower, brush it with oil, season to you taste and cook on the BBQ
- You can use you cauliflower as a mash as an alternative to potato
- You can grate your cauliflower and sauté in a frying pan as an alternative to rice
- You can make into soup
Recipe
My favourite way to cook cauliflower is to cook a whole head in a camp oven.
WHOLE ROASTED CAULIFLOWER WITH ALMONDS AND DUKKAH from One Pot Favourites - Pete Evans recipe book.
Here is Pete Evans recipe that I follow:
1 large head of cauliflower (about 800 g)
2 onions, finely chopped
5 garlic cloves, finely sliced
1 ½ teaspoons ground turmeric
2 teaspoons cumin seeds
1 x 400 g can diced tomatoes (or 400 g tomatoes, diced)
2 pinches of saffron
500 ml (2 cups) Beef or Chicken Bone Broth or water
sea salt and freshly ground black pepper
100 g almonds (activated if possible), toasted and chopped
120 g dukkah
½ bunch of kale, silverbeet or spinach (about 200 g), stalks
removed, leaves torn (reserve the stalks for broths)
Preheat the oven to 180°C.
Remove the leaves and cut away the stalk from the base of the cauliflower.
Melt the oil or fat in a large flameproof casserole dish that will fit your whole cauliflower. Add the onion and cook over medium heat for 5 minutes until soft.
Stir in the garlic and cook for 1 minute, then add the turmeric and cumin seeds and cook for 30 seconds until fragrant.
Add the tomatoes, saffron and broth or water to the dish, stir and bring to the boil. Remove from the heat and season with salt and pepper.
Place the cauliflower in the dish and spoon the sauce over the top. Cover with foil and roast, basting every 20 minutes with the sauce, for 1–11/2 hours until tender. Add a little more broth or water if it starts to look dry. Remove from the oven and set aside to cool a little.
Combine the almonds and dukkah and mix well.
When the cauliflower is cool enough to touch, coat it with the dukkah mixture, pressing it in with your hands to form an even crust. Scatter the kale over the sauce and mix through. Return to the oven and roast, uncovered, for a further 8–10 minutes until the cauliflower crust is golden brown.
Serves 4-6
If you have any great recipes for cauliflower, please feel free to share in the Comment section below.
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