Healthy Food Database

Cauliflower

Cauliflower is a large, white, edible flower growing from a plant. It looks like broccoli except, unlike broccoli, it has leaves which form around the flower protecting it from the sunlight. The most well known cauliflower has white florets but there are other varieties including a pale green one which is a cauliflower/broccoli hybrid.

When selecting cauliflower, look for heads that are white or creamy white, firm, compact, and heavy for their size. There should not be any speckling of discolouration on the head or leaves. Avoid cauliflower with brown patches. A medium-size head, that is 6 inches in diameter and weighs about 1 kg, will serve 4 to 6 people.

Category: Vegetable

In Season: Autumn Winter

To Buy:

When selecting cauliflower, look for heads that are white or creamy white, firm, compact, and heavy for their size. There should not be any speckling of discolouration on the head or leaves. Avoid cauliflower with brown patches. A medium-size head, that is 6 inches in diameter and weighs about 1 kg, will serve 4 to 6 people.

To Store:

Cauliflower will keep for up to five days in a plastic bag in the crisper section of the refrigerator. Keep the leaves on when storing it as it will keep for longer. Keep the head stem-side up to prevent moisture from collecting on it.

Tips & Tricks:

For whiter cauliflower, add a tablespoon of lemon juice to the water. Do not cook cauliflower in an aluminum or iron pot. The chemical compounds in cauliflower will react with the aluminum and turn the vegetable yellow.

Cooking Tips:

To steam cauliflower, place it in a steamer basket and then place in a pot with 2 inches of water. Cover and steam. Florets will take 3 to 5 minutes to cook. A whole head of cauliflower (1 kg) will take 15 to 20 minutes to cook.

Find recipes with Cauliflower

Nutrition per 1 Cup:

Weight (grams):

106

Carbohydrates, g:

2.2

Fat (g):

0.2

Monosaturated Fat , g:

0.0

Vitamin C:

Folic Acid:

Amines:

Moderate

Glutamates:

n/a

Energy (kJ):

102

Protein (g):

2.3

Saturated Fat, g :

0.0

Vitamin B1:

Vitamin K:

Potassium:

Salicylates:

Very high

Benefits the Following Health Conditions:*